Who has tips about getting vertical in the Pole Vault?
116532
Lucky for you i used to pole vault. I would need to know some things first if you would like add me on yahoo messanger i think i can help.
39024
You might want a take a look  at the article on  http://www.ehow.com/how_5634_increase-vertical-leap.html
74065
try doing donkey kicks. that's when you have the gymnast place her hands on the vault and bounces on the springboard kicking her legs as high as she can. this allows her to focus on kicking over while making it easier to focus on straight legs.
376526
try doing them on a strap bar (if you have one)...or on low bar with your coaches spot...to get used to the around the bar thing...then try moving up to the high bar...just remember to keep your elbows straight...because if you dont make it over..the worst that happens is you land on the other side..if you bend your elbows..well, just dont bend them...stay tight and believe in yourself. good luck!
588669
All the techniques listed before me are good--but the one that helped me *(and I am a girl, so if you're a guy this will probably help even more)* was this: My coach gave us backpacks and filled them up with two or three books (about ten-fifteen lbs), then we did squat jumps in intervals of tens. Gradually for a month we increased the weight all the way to twenty lbs, and our vertical jumps got better because when he took the weight off, we sprung higher! Hope this works--it sure did for me! =)
1085964
lift weights definatly and run alot drink alot of water and do yoga (it works to help strengthen ur balance and core muscles) practice balancing on a straight line (or beam even tho u don't use the beam) by staring or closing ur eyes and lift on leg up in coupe then to the side straight out and hold it, do handstands and pop off of ur shoulders to help in vault and do chair dips to tone ur muscles to v-ups and straddle-ups push ups and leg lifts witll work too, it also helps to just stand there practicng having tight legs and arms and abs. point toes in hollowbodies and swimmers oh yeah and swimming will help
804477
First off, your landing is only as good as your take-off so be sure you have a good jump that you can launch from in a stable way. You always want to be centered, no leaning back, no shoulders forward. Stay centered on your board, always. \n\nIn the beginning, do not pop off the lip of the jump, that is something you'll want to work up to as you become more comfortable in the air. Pick a jump with a size you will be comfortable clearing and watch other people hitting this jump so you can better gauge the speed you'll need to clear it. When hitting a jump I've never hit before I'll often "shadow" someone who is hitting the jump so I can get a good feel for the speed required to clear it. \n\nAs you approach the lip of the jump, get in a "ready position" with your knees bent and your body loose. As you come off the lip bring your knees up a bit and try to stay small in the air. As you begin to come down, extend your legs to meet the landing and as you land absorb the impact by bending your knees. You always want to be centered on your board when doing this. Too much weight back and you'll wash out onto your butt and too much weight forward you could either tumble or catch an edge.\n\nAs you get more comfortable with this feeling, you'll want to start "popping" off the lip of the jump. This is an ollie-ing motion similar to an ollie on a skateboard. Basically, as you hit the lip you weight the tail of your board and then quickly unweight it and jump forward. This will greatly increase the height and distance you'll be jumping and is required as you hit bigger jumps. Be sure to start off small and work your way up and be sure to master the basics before trying something more advanced. And never forget that style is everything.\n\nAs far as your board being too small it could be a problem but if you practice it will actually help you in the long run. More advanced  Park Boards are generally a bit stiffer as this offers better pop off the lip and more stability on landing (think about it, a stiffer board will try and keep you centered if you do land too far back). That short board will offer less support but if you can learn to stomp your airs with that then you'll be ahead of the game when you pick up a stiffer board that is the correct size.
470543
lift weights. things like squats and calf raises will help your vertical. Also jumping with weights. Find out how high you can jump then jump with weights until you can reach that with the weights.
951539
In addition to what James said, I'd incorporate jump training.  Find (or build) something sturdy about 30" high.  Squat down, then jump on it.  Do 3 sets of 10-12 reps.  When it gets easy, increase the height.  \n\nThere is a corrolation between vertical leap and quickness.  High concentration of fast twith muscles and lower weight will result in quicker running and quicker moves, both forward/backward and laterally.
747938
Before you start an ollie you must first set your feet up with the front foot near the middle of the board and the back foot near the edge of the tail (check out some videos on youtube for refference). Lean forward, almost as if you're trying to look over the nose (front end) of the board. Now push down quickly with your back leg, slamming the tail into the ground, and slide the edge of your front foot up the griptape. This should cause the board to propell upward due to the acceleration of your foot and the friction of the griptape rubbing against your shoe. Level out your back foot and try to compact your body into as small fo a ball as possible (to get the most out of your ollie). Try to land on the bolts as this is both more stable and less stressing on the board.
562620
well hopefully this helps:\n\nif you want to do it moving i suggest to go with the wind. try the first part of the trick lifting one part of the board, with all your weight and balancing then do the following  1.   bend down on your knees( with right foot on about middle of the board, and the other in the tip of the board.), 2.   lean to your left side(if thats the foot you push with, with your left foot) and press the board and once the board is up lean to the other side while sliding your foot the other way so the oppostie side comes up as well\n\n there short and sweet, for you\n\ncome to HELP YOU, first practice it alot of times. make sure you lean tothe other side WHILE you slide your foot.\n\nTip: I would try it in the grass first)\nPS it works, but it will take some practice!
260264
get someone to show you and then get people to spot you just remember to jump more back than up and push through your toes to help keep you legs straight and keep your hands pointing towards the way you are going to you don't fall on your head.
938521
I am just including everything...\n\nLevel one and two focus on proper run and technique for vault; pullovers, casts, hip circles on bars; leaps, turns and jumps on beam and floor.\n\nLevel three gymnasts will learn body positioning for vault; handstands and cartwheels on beam; and round offs and back bends on floor. Program includes exercises in conditioning and flexibility.\n\nLevels 7 and up need things like hip circles, fly aways, giants on bars; handsprings, fulls, and tsukaharas on vault; and floor things like fulls layouts and many more...\n\nLevel 4 5 and 6 have things like handsprings, yamis, half springs on vault; hip circles, sole circles, long swing pull overs, tucked fly away on bars; tucked salto, cartwheels, handstands, backwalklovers on beam.
1053369
*FIRST* u must asemble the goal..  First of all you going to have to dig no matter if you do not want to. You only have to dig about a ft or ft- half into the ground depending how tall your goal is. Also you well need a pole digger ( IT looks like a pair of siccors that are up side down) and u would need a bag a cement and  (2) or (4)  2x4s to hold the pole in place while the cement is setting, while it sets get a levler to make sure the pole is right in there and if not move it until it right in there if not just ajust it
531548
once you're in your handstand position upside down (the middle of your back handspring) snap your feet to the ground but not squished, stretch your body out a little. make sure you're hollow when you come up. Good luck!
889153
hey there!\n\n - always have a set amount of steps for your approach. If the 3 step approach is most comfortable for you, then stick with it and never change it. The 3 step approach is the easiest so i'll talk about that one. \n\n so start off by standing a little to the left of the out-of-bounds line and right behind the 10-foot line. \n\nEven before taking the first step, sort of lean you body forward to get you started and ready for the hit, and also, if you're caught off guard or you take off a little late, then your forward-lean will compensate and help you get to the ball quicker.\n\n1)  First, since you're right handed, take a step forward with your left foot. And as you take the first step, raise your arms up and horizontal like the zombies in movies (you arms should be straight out and about chest-height).\n2)  Then, take a stride with your right foot and as you do that, kind of crouch down with your hands swung behind you. So, i guess, jump into a crouching position with your arms behind you.\n3)  Now that you've swung your arms back behind you and you're low to the ground, simultaneously swing your arms up and jump straight up off of both feet. Then get the amazing ten-foot kill, or a tool is nice.\n\nextra tips:\n\n     The best time to start the approach is right when the ball reaches the setter's hands. But don't strictly leave right when the setter touches the ball. If your timing is off, either leave earlier/later, or just talk to your setter and work things out. That's what teammates are supposed to do in volleyball- talk.\n\nSpiking- When you hit, put your left hand in front, and you right arm bent upwards behind your head. (when you make contact with the ball, the it should be at the highest point of your swing. In other words, the ball should be at the point where your arm isn't bent when you swing.) Then, as you make contact, follow through by snapping your upper body forwards and snapping your wrist downwards. This gives your hit more power and top spin.\n \nI hope that all of my tips and recommondations are clear and easy to understand. \n\nGood luck with everything and God Bless!
1088791
i am going into level 9 and i have all my requirements on floor. i do yerchankos in pit but have a tsuke on vault. bars, sorry i do most on pit bar like front giants and double backs. beam backtuck on high beam and backwalkover flipflop.