Pole Vault Conditioning Drills
that can be done at home
 

These drills build the body tension and awareness needed to invert. 

• Handstands: Walk on hands, hold handstands against a wall, and practice handstand push-ups for shoulder stability.

• Backwards Rolls to Handstand: Builds control and comfort while upside down.

• Skin-the-Cats/Back Lever: Performed on a bar, these strengthen the core and shoulder.

 

Strength and Core Drills 

• Hanging Leg Raises/Knee Ups: Hang from a bar and raise knees/legs to the chest to build abdominal strength for the swing.

• Pull-ups/Dips: Develops necessary upper body strength to control the pole.

• Push-ups: Builds chest and shoulder power. More advanced due push ups with clap inbetween.

• V-Ups/Sit-ups: Ensures a strong core for controlling the inversion.