Rope Drill

Purpose

Setup

• You need a rope – like one hanging from a gymnasium ceiling.

How it Works

1. Vaulter jumps onto the rope, grabbing it with the same hand positions that are used for vaulting.
2. As the rope swings, the vaulter gets into takeoff position and then uses the momentum from the swing of their takeoff leg to invert the body.
3. Vaulter holds that inverted position for 3-5 seconds.

Coaching Tips

• It is important that the vaulter gets comfortable with the feeling of inversion, so run this drill frequently to begin with.
• Also, be sure to have a good cushy mat under the rope in case the vaulter falls.