It's all about the split second right before and after this photo!! I can't take 1,000 vaults but I can do 1,000 take offs with drills.
Since my groin is dinged I'll start off doing the major sprint drills over about 40m, usually 10 lefts X 3 reps. Carioca/side shuffle, high knees, goosesteps, high knee step out, power skip, and butt kicks. Once I feel a little better I'll move to ankle weights. I do this for rhythmical quickness. Just like soft sand running, you have to start slow in order to find a rhythm that works and then you can add on. When I feel well I will do the sprint drills with ankle weights and a 16' 9"/210 pole. I will walk back doing drop plant drills. At first I walk the entire plant. Then I will walk two lefts and then jog the plant steps, then run all four strides looking for rhythm. I'll drop the ankle weights and put on a sled and run the 40m for high rhythmical speed. This alternation of ankle weights and no sled with pole, to no pole or ankle weights but sled, I have found to be a great combination for building rhythm and speed. When I'm getting close to big meet time I'll do all of these drills with the sled also. The first thing I notice with the plants on a sled is how much I slow down to plant the pole. So the sled is a drastic reminder to move forward on every step.
Take it or leave it but when you have done 1,000+ huge pole plants with various resistance, your real pole feels like a toy and you have total control. That's it for tonight. Have a great evening and thanks for being here. Bubba
Scorpions - "Rock Me Like a Hurricaine" - http://www.youtube.com/watch?v=sxdmw4tJJ1Y&ob=av2e