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Important excercice for pole vaulters. Can be included in the normal weight program, but can also be done has extra work after, before or during a pole vault training. it all depends on the angle you use them for....
There are multiple ways to do this, in is general form or making it more specific playing along with the shape of the bar used, holding the drive knee up or not, reversing the top hand or not like in pole vault, playing with the speed (explosive, normal or super slowely). You can also play with the repititions and series, doing it in endurance or in strenght using ankle weights or elastics. In is general phase it can be good for javelin and long jump and is a excellent excercice for decathletes, it targets muscles needed for all of those events.
Pole Vault Bubka Drill for Beginners:
Start in take-off position and bring your ankles to the bar.
Pole Vault Bubka Drill:
For Advanced Vaulters: Do the Beginners move. Hold ankles at the bar. Straighten your body while driving your shoulders down and back. Finish with your shoulders under your hands. Return to starting position with ankles against the bar. Repeat this drill from the ankles against the bar position. When you get good at this drill you can feel your shoulders rockback past the vertical line of your hands.
Give it a try next time you work out, it can be done by anybody. It's a good excercices and it gets a lot of muscle working....plus it makes people talk a lot :p
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How to jump as high as the new world record holder in pole vault renaud Lavillenie from france, 6.16m. The previous height was by non other then the great sergey bubka...Comment sauter haut comme Renaud Lavillenie de France, le nouveau recordman du monde au saut à la perche avec 6,16m. Le record appartenait au grand sergey bubka avant cela. 6.15 meter
