Bubkas are a great exercise to help vaulters invert and pushoff the pole without 'flag poling' off.
I recommend small sets of 3 to 5 repetitions.
Once you can do 6, try adding ankle weights or holding a medicine ball in between your feet.
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This video is part of a series of drills and exercises produced by the High Standards Vault Camp. Demonstrations are done by head coach Dave Slovenski AKA Tarzan and assistant coach Kronk. Video credits go to several counselors including Atlas, Taz, and Jane. Thanks Atlas for the use of your camera.
High Standards Vault Camp is a 7 day residential camp located in Raymond, Maine on the shores of Panther Pond. Campers train for 2 hours each morning and 2.5 each afternoon, and then participate in other traditional summer camp activities such as swimming, kayaking, volleyball, dodgeball, and capture the flag. Each evening concludes with singing, contests, games, and dancing at a campfire. Campers learn & practice a progression of vaulting drills, learn and try many strength & conditioning exercises, and get lectures on many aspects of training.
Check out slovenskicamps.com/vault for more information, sessions, availability, and pricing.
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Some coaches or athletes may dislike some of my drills or explanations. If you feel a drill is not helpful, counterproductive, or unsafe for you, please do not do it. Drills are meant to emphasize some aspect of the vault. That can be useful to work on specific parts of your jump, but since it is different than the actual vault there is always a risk of developing a bad habit. Check with your coach before doing any new drill, and make sure you understand and approve of the technique. Start holding low or using a softer pole that is still rated over your weight. Always make sure you have the appropriate safety equipment and it is properly installed.
