Drills-Written for a right handed vaulter

A. Skips- slow the plant down, start drill slow and speed up.
    1. Pole tip slides on the ground
    2. The vaulter steps left, right, left
    3. The first left the vaulter pushes the pole forward
    4. The right step the vaulter brings up body.
    5. The second left the vaulter pushes the pole above the head and jumps
        of the ground.
    6. Do this left, right, left over and over until vaulter can jog the steps out.

B. Pole runs
    1. Nice warm-up
    2. Gets vaulter off the runway and gives them confidence without having
        wait for other vaulters on the runway.
    3. If at invite can do all approaches off on the side. Line up plant box on
        track and have vaulter practice without a wait.

C. Wall plants-Take athlete off ground in controlled situation
      1. Vaulter will get take off step.
      2. Vaulter takes 3 steps back away from wall.
      3. Vaulter takes 3 walking steps toward the wall and takes off the
           ground. In the plant position the partner grabs at the lower lats and lifts
           the vaulter, using straight arms, off the ground .
      4. The vaulter holds plant position.(Arms away, right knee up, and left leg
           back)
      5. Hold pole at very end so the kid can feel the bend.
      6. The partner takes the vautler up and then back down to the ground nice
          and easy. Pair people up so bigger vaulters are together.

D. Pop-up series
    1. One arms-To get approximate grip have vaulter put pole tip on the ground with pole straight
        up. The vaulter then reaches as high as possible to figure out where grip should be.
            a. Vaulters hold low on pole so they can jog in slow and still make it in to the pit.
            b. Things to look for- be picky
                1. Right arm tall
                2. Right knee up
                3. Left leg back

    2. Pop-up with both hands on pole.
        a. Vaulter plants from a jogging approach and swings up
        b. Things to look for
               1. Right arm tall
               2. Left arm has to be bent but make sure the elbow is between the pole and the body
                   then vaulter is upside down.
               3. Right knee- threading needle
               4. Left leg is straight and kicking the ball.
               5. Coach can kneel on front bun of pit and vaulter will shirt out of hand.
    3. Pop-up with extension
        a. Vaulter does the pop-up the same, but when the left gets almost parallel to the ground suck
            it in. When they feel ready they will extend feet up the shaft of the pole.