Turn Over Drill   (flipper dippers)

By Alan Roark, Vault Coach, Amherst Steele HS, Amherst, Ohio

One of the biggest challenges is getting young vaulters to turn over at the bar.  Most of them tend to do “Mississippi Flat-back” vaults. (That’s what we call it in Amherst)  Anyway, I was at a meet last Saturday and saw the most incredible turn over drill ever.  Don’t know who to credit with it, but we figured it out and added to it. 

Here’s the set up:  Make two lines on the ground about 3 feet apart, and four lines one foot apart to 4 feet. Grab a stiff pole. (I use a 1260 for girls and a 1370 for boys.) 

First, have them just use the pole to jump from one line to the other and turn to the inside so they land on their toes behind the other line facing back where they started.

Next, have them try it again and swing up a little higher as they turn.

Now, brace the tip of the pole at the first line with the inside of your left foot. (For right handed vaulters) Hold the pole below the label with your left hand and help your vaulter by pulling on the pole as they jump and turn.  Have them grab the pole above the label with their bottom hand. You just need to tug on the pole to get the drill to work. Just move the pole to vertical. If you go too far past vertical, you’ll send them flying.  This drill takes so little effort, you will be able to do lots and lots of them.

When you get the little stuff under control, have your vaulter swing up and touch the pole with their trail leg foot.

Now, go for big swing ups, turns and landings.  (Alanna rolls out of the landing to make it easier on her feet.)

One addition to the drill is to have another person hold a stubbie as a low crossbar to go over. Have them hold it about 6” inside of the second line and about 5’ high.

We’ve moved things up a little.  We call them “flipper dippers on steroids”  They swing up and stick the top of the vault without flipping off.   When they swing up, hold the pole to balance them.

                            

Another addition to the drill is to do it onto the front buns of the pit.

Note – make sure your hand is lower on the pole than where their right elbow will brush the pole so you don’t get your fingers pinched. (Learned that from experience)

Note - go slow with the transitions until they get used to swinging, turning and landing.

Note – do the drill on grass or mats to protect their feet when they land.

Note – hold on to the pole, they may need you to help them catch themselves if they go out of line.

Note – I painted lines on the grass to layout the drill and give it direction.

Note – In the beginning they will take off close to the first line.  After they get good, they can take off 4 feet from the first line and get a much better swing.

Note – Use a stiff pole.  It’s much harder on you if the pole bends.

Note – They may want a fore arm protector on their lower arm. Alanna just uses a little kid’s soccer shin guard.