Rock Back Drills (graphics coming)

1. Armpower+ Hip Flexor drill. Lie down flat on your back. Attach your Armpower+ around your ankles and anchor on a fence or some solid, stationary object. Make sure your ankles are 15' from the anchor point, and put your fists under your butt where it attaches to your hamstrings to hold your body in place. One leg at a time, with the foot flexed (toe pointing upward towards the calf), bring the knee up quickly as high as possible, then return it to straight (keeping the foot flexed at all times). Repeat as quickly as possible for 60 seconds (we get 60-80 reps in the 60 seconds). Feel the burn! This one is tough, but pays off incredibly. Two repetitions for each leg is usually good to start (then lengthen time and add another rep).
2. Armpower+ Knee drive drill. Keep the Armpower+ attached at your ankles and anchored on the fencepost (or bleacher etc.). Turn a hurdle over so the open side of the base is closest towards you and the top of the hurdle is on the ground furthest from you. Move 15' from your anchor point, lean over at the ankle and grasp the hurdle with both hands. One leg at a time, with the foot flexed (toe pointing upward towards the calf), bring the knee up quickly as high as possible, then return it to straight (keeping the foot flexed at all times). Repeat as quickly as possible for 60 seconds (we get 60-80 reps in the 60 seconds). This one is easier than the Hip Flexor drill, and will develop unbelievable knee drive. When you're done, go do some rockbacks, but be careful, you may go flying over a do a gainer. Again, two repetitions for each leg is usually good to start (then lengthen time and add another rep).
3. Swingers. Have the vaulter take a full approach, with total emphasis on swinging the trail leg through. Remember, the leg swing up until the leg comes parallel to the ground assists in penetration... and that is when most vaulters quit, they must continue to swing the leg up and simultaneously row with the shoulders to get vertical. This can also be done from a short-run, rock-back step.
4. Rock backs. Short run, low hand grip jumps with an emphasis on getting inverted. This is a great warm-up exercise, and can be done from 4-6-8-10 steps. We do several variations. 1) Keep right knee bent and driving, swinging left leg up -- keeping pole on left side of the body. 2) Keep right knee bent only until left leg catches up during the swing, then both legs extend up the pole and is accompanied by a 1/4 rotation around the pole to position the vaulter for the pull. 3)
5. Gainers. Similiar to the rock back, but the vaulter goes all the way over and lands on his feet. CAUTION!! Vaulters should be aware of where they are relative to the box, and be safely into the pit before letting go of the pole after accomplishing the gainer.
6. No Pole drivers. Similiar to the takeoff drill, but the vaulter drives the knee into an inverted position. CAUTION!! Vaulters should be sure to jump deep enough into the pit before driving upside down.