Trouble inverting? If you can get to number four you have the strength! If you want to improve your swing and invert speed and power, throw these into your training!
The routine is as follows. (This is a section in my book over at Team-Hoot.com)
1. Knee raisers
2. L-ups
3. Toes to the bar
4. Shoulder drop tucks
5. Split leg inverts
6. Shins to the bar
7. Knees to the bar
8. Quads to the bar
9. Full pv inverts (Bubkas)
10. Pole vault invert reverse
(Sets and reps are determined by the athletes needs. I tend to do 5 reps of each with a min rest, or 50 total reps. It an athletes can only get to number 6 then we stick at 6 and sometimes we need to regress down the ladder)
You may have noticed I have the routine progressing in inverting difficulty with one being the easiest and 10 being the hardest.
I've found that If the vaulter can get to number 4 then they have the strength to invert and we can work on technical things.
This is the long way of saying to make sure the strength is there before you start trying to technically fix an invert.
Hope this helps!
Team-Hoot.com has my book with more things like this!
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30 сен 2024
