20/20 drill

[mjb]

What is the 20/20 drill

[vaultman18]

20 steps in 20 meters
I don't think this should be in the advanced forum. Should it???

[master]

You want to do those 20 steps in 20 meters as fast as you can while maintaining proper running form. I believe the intent is to develop the quickness of step without lengthening your stride, and the tall running form that is desired in the last steps (3 lefts and 3 rights) before the take off.

[altius]

Spot on Doc!

[vaultwest]

Well said, of course if the author gives kudos it must be correct, just wanted to also state in case mjb has not read B2B, the 20/20 drill is a pole run drill so a proper pole carry is also a must. For right handers their top/right hand is on or near the right hip, the left/bottom arm should have the elbow below the hand to support the pole as the left hand holds the pole between the thumb and index or first finger. So the left hand is positioned in the middle of the chest which puts the pole at a near 60 degree angle. There are better explantions in B2B or just watch Bubka vault paying attention to how he runs and holds the pole in his approach.
Vault On

[altius]

A great exposition Dan!

[achtungpv]

To make it easy, you can use the hash marks on a football field to help you keep your stride short. It's a bit tighter than 1m long steps but it'll help you get used to the concept faster than trying to count 20 steps in 20m.

[tsorenson]

Also great to put some small mini-hurdles (6-8" tall) on the yard markers. This pretty much forces the athlete to get their knees up and strike hard/fast with the balls of the feet. I also focus on dorsiflexion of the feet and "letting the elbows bounce" while the pole stays relatively stable in relation to the vaulter.

Cheers

Tom