Narrow Grip Drill Article By: Brian Yokoyama, Mt. San Antonio College (Mt. SAC) A Better Drill For A New Generation Of Pole Vaulters. For many years, Americans have used the rockback drill (swinging to the upside down perpendicular position by straight poling) to help develop the swing. When comparing the current pole vaulting technique used by the Europeans, Japanese and Russians, it is apparent that this particular drill has outlasted it's usefulness. DRILLS ARE USED TO HELP DEVELOP DESIRED MOTOR PATTERNS IN AN ACTION In developing motor patterns there are two major principles when using drills: 1. The closer a drill emulates the desired motor action, the better the transfer rate. Example = The closer a drill emulates the actual vault, the more effective the drill. 2. A drill which is repeated over and over, will eventually form a motor pattern. Example = A technique (good or bad) which is constantly repeated in a vaulting drill will be transferred to the actual vault. The rockback drill which is currently being used by most vaulters in the US develops few beneficial techniques, while fostering many harmful ones. The narrow grip drill is a better drill, which develops the benefits of the rockback drill without its harm. The narrow grip drill is essentially the same as the rockback drill except that the hands are placed as close together as possible. Left Support Phase Figure 1 Transition Phase Figure 2 Right Support Phase Figure 3 Takeoff Phase Figure 4 A. Right hand is in front of the hip not behind it. B. Both arms are tucked up high (forces the vaulter to plant forward). C. Body is in a sprint position with a higher center of mass. D. Pole is at a parallel position to the ground. E. Arms initiate the plant (arms move before the leg). A. Phase between left support phase and right support phase. B. Both wrists flip pole up. C. Arms leading legs. D. Both arms are moving forward and up. E. Both arms are in front of the head before right foot touches ground. A. Both arms are in front of the head moving forward and up. B. Body is in a slightly forward sprinting (power) position. C. Left leg is cocked and ready for a quick explosive takeoff (penultimate step). D. Center of mass is slightly lowered. A. Arms and body are creating a 90 degree angle with the pole. B. Both arms are extended and equally placing pressure into the pole. C. Body and foot are fully extended when the pole impacts the back of the box. D. All force is placed upward into the pole (arrow). E. Shoulders are square with the pole and balanced.   ROCKBACK DRILL Benefits Harmful Effects • Develops a long swing • Develops turning in front of the bar • Teaches to collapse arms in order to swing • Allows vaulter to swing, even when under at takeoff • Allows vaulter to "muscle" the pole drop • Allows vaulter to set up the plant late • Allows vaulter to carry the pole behind the hip NARROW GRIP DRILL Benefits Harmful Effects • Develops a long swing • • Develops turning in front of the bar • • Develops keeping arms extended throughout the swing * Allows energy loaded in the pole to be conserved • • Develops a proper takeoff * Free takeoff/unobstructed takeoff * Body must be tall & fully extended * All energy is focused upward into the pole * Does not allow the vaulter to swing when under the plant • • Develops an early and proper set up * Arms initiating the plant * Arms continually driving upward • • Develops a proper pole carry * Vaulter must use proper pole carry mechanics/timing • THE NARROW GRIP DRILL FORCES PROPER TECHNIQUE AND DEVELOPS CORRECT MOTOR PATTERNS Highbar Phase Figure 5 Swing Phase Figure 6 Vertical Phase Figure 7 A. Both arms are extended directly overhead and rowing forward. B. Both arms are placing equal pressure upward into the pole. C. Trail leg is extended and swinging upward. D. Right leg is in a well balanced position (flamingo position). A. Both arms are extended and rowing forward, keeping energy in the pole. B. Trail leg is straight (transferring horizontal energy into vertical energy). C. Rotation of the body occurs mostly at the shoulders. A. Vaulter is in a rigid extended position. B. Both arms are extended (keeping energy in the pole). C. Right arm is actively rowing toward the right hip and continuing on through. D. Lead leg extends. 10 Keys to Success 1. Maintain a high center of mass. 2. Takeoff should be smooth (no shock). 3. Balance, balance, balance (be balanced). 4. The higher the grip (with fast pole speed) the better. 5. On the left support phase (fig. 1), drive body upward to allow time/space to get the right support foot and takeoff foot get directly under center of gravity for maximum power (penultimate). 6. Beginner drill progression: A. Swing into the sand pit (no swinging to vertical phase). B. Swing to vertical. C. Spread hand grip and vault (bending pole). 7. Keep hands close together (touching). 8. Keep arms fully extended from takeoff on. 9. All energy must be driving upward at takeoff (arms, body, legs). 10. Mastery of this drill occurs when the vaulter can take a full vault, bending a pole above his/her body weight (on a pole 2 feet shorter than his/her biggest pole) from 3 lefts or 3 rights.   Next Page International Copyright © of CoachesEducation.com. All Rights Reserved. Reproduction in whole or in part in any form or medium without express written permission of CoachesEducation.com is strictly prohibited.