Gymnastics for Pole Vauling

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Date(s) - 01/03/15
9:00 am - 11:00 am

DC Gymnastics


Every Saturday unless noted or posted!



Jump rope and core training

  1. Stretching for pole vault
  2. Basic tumbling:
    1. Stoop walks
    2. Forward roll straight jump, tuck jump, straddle jump, full twist.
    3. Stalter forward rolls (advanced stalter to handstand)
    4. Handstand forward roll (straight arms)
    5. Handstand walks
    6. Back extension rolls
    7. Straight arm back extension rolls
    8. Straight arm back extension roll half turn
    9. Straight arm back extension roll hops over a bungee

Pole Vault Specific Gymnastics:


  1. Swings
  2. Rock back drills
  3. Getting inverted drills
  4. Swinging form your hands NOT your hips
  5. Shoots (Advanced)
  6. Giants (Advanced)

These drills will concentrate on developing FULL inverted extension next to the pole.

Sign up now to begin the drill progression.

Parallel Bars:

  1. Swings (Swing to handstand)
  2. Basket swings
  3. Peach Drills (Peach to handstand Advanced drill)
  4. Moy swing drills

These drills will concentrate on developing Open shouldered angles.

High Bar:

  1. Swings
  2. Bubkas
  3. Pull overs
  4. Kips
  5. Back hip circles
  6. Free hip circles
  7. Free hip circle to handstand
  8. Free hip circle ½ turn to handstand
  9. Giants

These drills will develop energy transfer from take-off, through the swing phase, to the inversion of the pole.

Pole vault gymnastics will concentrate on the following:

  1. Take off position
  2. Open shoulder angle
  3. Proper head position
  4. Energy transfer
  5. Core strength and stability
  6. Kinesthetic awareness ( knowing where our body is in space) (kinesthetic. The definition of kinesthetic relates to learning through feeling such as a sense of body position, muscle movement and weight as felt through nerve endings. An example of kinesthetic is the nature of a workout in gym class.)
  7. Proper posture
  8. Body Control


Bookings are closed for this event.

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