Takeoff Drills (graphics coming)

1. No Poles. From 4-6 steps have the vaulter take off the left foot, drive the right knee and hold the left leg straight behind him. He will land on the pit with his right foot with the left leg "dragging" behind. Ensure the vaulter is jumping off takeoff. Sometimes we put a low crossbar up for the vaulter (2'-3') to make sure they are jumping up.
2. 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).
3. 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).
4. Armpower+ Buddy pull takeoff drill. Attach your Armpower+ into one big loop. Put one end around your waist, and get a buddy (or coach) to hold the other end to provide resistance. For 100M, you run 3-4 steps and launch into the air -- holding the knee drive, with your partner providing resistance (this isn't a tug of war, so your buddy should be jogging behind you, keeping you moving -- but still providing resistance). As soon as you land (on your left foot), you take off running another 3-4 steps then launch. This accentuates building quick-twich muscles and can significantly increase a runners speed. We will usually do this drill 4-6 times.
5. Froggies. This is a variation on the standing broad jump -- except when you land, you immediately go into the next jump. Jump 10-12 jumps (50M or so). Usually 6-8 Repititions is sufficient.
6. Bounding. Run 50-100M in the grass, focusing on getting as high off the ground with each step as possible. The goal here is height and hang time. This builds tremendous spring -- but takes 6-8 weeks to recover from the pounding. If shin splints are an issue, avoid this exercise.