Gymnastics training is essential for developing the physical and technical abilities required for pole vaulting. It improves key components such as strength, flexibility, coordination, and body control. Skills that directly translate to better vaulting performance.
Specific gymnastics apparatus, such as rings, ropes, parallel bars (p-bars), and the high bar, are highly effective for pole vaulters. Exercise on these apparatuses build strength, co-ordination, timing and control that replicates the mechanics of vaulting. Particularly the swing and extension phase which is crucial in developing athletes.
Gymnastics is great for developing proprioception, which allows athletes to better sense their body’s position in space. This is vital for executing precise technical movements from takeoff to clearing the bar.
Here are examples of what we select from on a weekly basis. We usually pick one or two exercise from each or several of the sections below.
Floor | High Bar | Wall Bars |
Handstands | Pull ups wide / reverse / narrow / 1/2 lever | 1/2 Lever |
Handstand walks | Muscle ups | Leg Raise |
Forward rolls | Double leg swings in dish | SL Raise |
Backward rolls | Take off swings | Bent Knee Curl ups |
Backward roll to handstand | Bent knee leg raise | Rocky |
Pike position to handstand | Leg raise | SL Rocky |
Straddle to handstand | Inverts | 1/2 Rocky |
Assisted handstand lowers | Inverts with pull | Bent Arm Rocky Variants |
Assisted planch | Upstarts | Flag |
Assisted planch circles | Lay aways/ front support | SL Flag |
Headstand | Bubkas | 1/2 Flag |
Headstand to 1/2 lever | Floor Flag | |
Headstand press to handstand | Assist Flag | |
Ecc Flag | ||
Ecc SL Flag | ||
Ecc 1/2 Flag |
Floor Videos
High Bar Videos
Wall Bar Videos
Rope | Rings | P Bars |
Swings | Pull ups | Dips |
Climbs | Muscle ups | Shrugs |
Inverts | Dips | Walks |
Swing to Invert | Swings | Swings |
Invert Climbs | Inverts | Swing to handstand |
Rope Videos
Rings Videos
P-Bar Videos
Comments