Pull and Turn Drills (graphics coming)

1. 2' Pole. One of the best drills to learn an effective pull and turn is to practice the entire rowing/pulling motion using a short pole (2' long -- I use a piece of a pole a broke a long time ago, a broom handle or similiar type stick can work too). Standing upright, begin with the pole fully extended as it would be at the plant. Keeping both arms straight (locked out) "row" with both arms until the left arm comes parallel with the body. Then bend the left arm and "pull" the left hand up the body. Keep the right arm straight, and rotate the body 1/4 turn towards the pole into and effective pulling position. Finally pull up the body, keeping the pole very close to the body.
2. Power Cleans. In the weight room, place a full size bar on the floor with appropriate weight based on the vaulters strength. Place the hands slightly wider than shoulder width (similiar to a hand grip spread), with the butt down, lift the weight up in one motion until it comes to rest on the chest. Then return it back to the ground. CAUTION!! Due to the inherent risk of back injury during this exercise, get the assistance of a properly qualified coach before attempting. Also, always wear a weight-lifting belt. Remember-- "Hurt vaulters clear no heights".
3. High Bar. Find a gymnastic high bar and practice swinging up your body until your knees come up to your hands, then extend your body vertically into the air -- staying close to your hands. Fight the urge to "pull out" and fall away from the high bar since the pole will be recoiling in the opposite direction you are swinging -- thus providing resistance.
4. Rope Vaulting. I'm not much for rope vaulting. Sure it is fun, but it throws off the timing of the recoil. While the rope doesn't respond the way a pole does, it can still be beneficial to the vaulter. Put a crossbar up at an appropriate height (with pits underneath). Swing the rope overhead and go running after it, jump onto the rope, swing up, pull/turn, and go over the bar.
5. Pulley Drill. Attach an appropriate pully and cable overhead. Attach the cable around the ankles and grab the other end of the cable (rope). Practice pulling your body upside down -- and pressing your body up into a vertical position -- by pulling with the arms and extending your body vertically. Be sure you have the right equipment for this, and put a pit underneath you for safety.