Full extension at top of vault

[TipleaVaulter91]

Does anyone have any ideas on how I can get fully extended at the top of my vault? Drills off the pole, anything?

[rainbowgirl28]

Improve your run and takeoff. No one can get fully extended off the top of their vault if they do not have a sold run and takeoff.

[AeroVault]

I recommend getting a pulley system to practice the push off and staying close to your pole, but if you don't want to drop the $ on one, all you need is a pole. Put the pole tip against a wall and lay on your back (feet pointing away from the wall) as if you were inverted and about to push off - a smooth gym floor works best for this. Try to stay near your pole as you push the pole and slide your body away from the wall. You can incorporate a turn and get a feel for the extension off one arm. There's also a piece of practice equipment called the Topper that adds a bit of resistance when doing the drill, or you might try to fashion your own out of a bungee.

Other than that, build up the strength of your shoulders with military press, handstands, and kettlebells. Good luck.

[AR01]

How does this pulley system work?

[AVC Coach]

Heels together, toes pulled toward you. This creates a rigid, streamlined lower body at the top and prevents wasted and dispersed energy. Think of an arrow being shot from a bow. If that arrow was made of rubber on the tip end half of the shaft, it's just not going to fly very far compared to a full rigid shaft. Too much energy is dispersed in the vault when the athlete allows their limbs to sputter in too many directions.

[AR01]

ok that makes sense now

[powerplant42]

More important than form on the top half is form and explosivity in the bottom half. Back to what rainbowgirl said, the run and take-off are the most important phases to have a good top half. This is because after a good run and take-off, you're set up for a good swing, and if you swing well, the top half will be much easier to perform well.