At home drills?

[andy94566]

Are there any at home drills without a pole or a pit to help on the ground part of the vault? thanks

[rainbowgirl28]

You can use a broom or something along those lines to practice walking plants.

[souleman]

Andy, for about $10 you can go to Home Depot and get a 10 foot section of PVC and a cap to go on the end of it. Get one that is about 1 1/2 inches thick. It will work great for your plant drills, pole runs etc. at home. You can't do enough of these. I heard a story (probably on this forum) that Bubka had a pole leaned up against his apartment building and every time he left or came home he would do 50 plant drills. That's 100 a day 700 a week 36500 a year and that's only if he left and returned once in a day. So it doesn't take long to add up. A gymnastics drill you can do would be a backward somersault to a push off with your hands and land on your feet. You try to get as much upward extension and push off as possible. Hand stand push ups are good too. Do a handstand resting your feet on a wall. (Make sure your feet are clean if you are doing these in the house. Otherwise your Mom might get a little miffed about the marks on the wall). Do a couple or more push ups while inverted. Back to the PVC pipe. With the pole and correct posture do hill pole runs. Doing a pole run up a 10 to 15 degree incline will require you to have a high knee run. All of this will transfer to the runway. Good luck and keep at it...................Mike

[KirkB]

... A gymnastics drill you can do would be a backward somersault to a push off with your hands and land on your feet. You try to get as much upward extension and push off as possible. ...

To clarify, I think Souleman meant a "back roll" - not a backward somersault. The difference is that a somersault is all in the air, whereas a back roll is on the ground ... starting from a sitting position with your legs tucked into your chest. From there, you roll onto your back, and extend your legs up into a headstand/handstand.

As he said, you should "push off with your hands and" ... and TRY to "land on your feet".

Souleman, please correct me if I'm wrong.

I actually did these a little differently in my day. I extended into a handstand ... and HELD the handstand ... without any rotation onto your feet. The idea is to simulate the vault a little closer ... by trying to maintain your extension for as long as possible ... without "flagging out". In my prime, I actually got some "pushoff" doing this, landing back into a handstand again.

Andy, as a HS vaulter, you should be able to roll into a decent handstand. It just takes lots of reps to shoot your legs up in the right direction ... and end up in a handstand.

But just for fun, you should try some where you try to land on your feet too!

Kirk

[souleman]

Yep! You're right (old timers disease prevented me from remembering the correct name). I have the guys do it by the pit landing on their stomach in the pit. Either variation will have it's benefits. Best of all you can do these anywhere. Even in the living room if it's big enough as long as you don't bang your head on a coffee table or something similar. Probably not a good idea in the house though. You might get hurt and worst of all break something in the house which would really get Mom mad. Later................Mike

[andy94566]

Thanks so much everyone!!! I'll try to do these frequently. Especially the planting drills since my plant needs alot of work!!