How to make your invert, rockback, swing-up, inversion faster and stronger in the pole vault.

1. Learning to keep your weight high in the shoulders during the takeoff and developing the strength and feel of how to keep your hips and trail leg back.
2.Learning the tap in the pole vault. Top hand, shoulders, hips and straight trail leg extended toward the pole tip. Full extension in the cord of the pole.
*The cord of the pole is applying force from the pole tip through the top hand.
*That cord, or force application line, when hanging on a bar is straight up and down.
The driving down of the trail leg foot applies force on the bar pulling it down.
In the pole vault that bends the pole more. It loads the pole. It transfers energy into the pole. It shortens the lever length on the pole moving the system (pole and body) forward.
3. Learning the first movement of the swing-up in the sequence of inversion moves and developing the strength and feel of the movement.
Building task specific strength to compress the pole more, to move the system (pole and body) more, to add energy to the system.
4. Developing the full range of motion strength of the invert in the pole vault while learning the sequence of moves that can compress the pole more, transfer muscle energy into the pole, move the pole and body.
5. Building task specific strength in the lower abs, hip flexors and posterior pelvic tilt muscles that aid in sprinting posture, a quick takeoff, and initial swing-up/kick up action in the invert in the pole vault.
6. Double leg swing-up to build more task specific strength so when you go to a single leg swing-up it will be faster. The vaulter also needs to build this extra strength on a bar that isn't moving because when he/she goes to do it on a pole that is racing away from them, they will be able to do the movement.
7. Building task specific strength in the top of the swing-up. The shoulders are being stabilized in the cord of the pole just like in the pole vault.
8. Putting all the movements together in sequence, finishing with the complete movement for full range of motion and speed.
** When you build the strength to do sets of 5 to 8 reps add ankle weights.
More info in SwingUpRack.com
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