Visualizing The Vault Drill
By Alan Roark, vault coach, Amherst Steele H.S., Amherst, Ohio
The purpose of this drill is to visualize the entire vault and stay focused during a long meet. This is a good drill to do every day in practice and during down times at a meet.
The only thing you need for this one is a 3-4’ stubby. (Yep, another Roark plastic pipe pole vault drill.)
Here’s how the drill works. Stand with the stubby in a running position and go through each part of the vault while standing in place. Think about proper positions and the sequence of events in the vault.
1. Molly stands in the running position and imagines approaching the box.
2. Start your plant.
3. Continue the plant moving your right hand past your right cheek.
4. Move your left hand up high into the plant as the pole bends.
5. The pole contacts the box and drives your hands back.
6. Keep your hands high as you go up and toward the pit.
7. Press your straight arms up as you swing up.
8. Keep pressing your top arm as you get close to being inverted as you go up the pole. Start your left arm break down to stay close to the pole.
9. Move your hips up and closer to the pole as you rise up with the pole.
10. Pull yourself up the pole staying close to it.
11. Rotate around the pole as you pull-turn toward the bar.
12. Start to release your left hand while pushing yourself up with your right hand.
13. Keep your left hand up by your face so you can clear the bar better. Your right hand passed close to your right cheek.
14. Keep your body tight and in line as you fly over the bar.
As you get better and better at this simulation, pay close attention to details and smooth transitions from step to step, imagining yourself actually vaulting on your pole. Talk yourself through each step in your head to help connect the steps and make them flow better when you vault.
An addition to this drill is to actually throw the pole straight up into the air as if you were pushing off of the end of the pole as you go over the bar. (see the video below)