@aji0874: ora muluk" kaya kue tok ws cukup😇😇#CapCut

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Thursday 11 September 2025 09:53:48 GMT

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Aamiin YaRobbalalamin💪💪💪

2025-09-11 22:17:01

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Madeley no le lleva a Daniela

Madeley no le lleva a Daniela

@akamztwenty20

lo mas quemado haha #fyp

lo mas quemado haha #fyp

mouslay boulay are si saytané/serigne abdou khoudoss

mouslay boulay are si saytané/serigne abdou khoudoss

How to use this for your vault 👇 If you're in a fight vs the pole, you want to throw the first punch! That happens by hitting the pole with our plant. If our arms aren't in the right position when the pole makes contact with he box, the pole hits us, and we're trying to recover the rest of the vault. One of my favorite drills for this is planting into a wall! What we're doing in the vault is running full speed and planting into an immovable object called the box! A wall is another immovable object unless you're the kool-aid man. Why it's great? 1. All you need is a wall and poles. 2. Your entire vault crew can do it at the same time. 3. it's safe! 4. You can get a ton of reps without having to do full vaults! The way I like to do it is grab a really small pole (sometimes even a pvc pipe) to learn the movement. Start like you're checking your step against the wall. Lower your hand to your shoulder. Then step your right foot back (for right handed vaulters) and work on planting tall and into the wall, feeling a big stretch in your chest Think PLANT - HIT. Plant as in lock the arms, Hit as in hit the wall or box! Important - I never leave the ground with this drill. I know there are some who do, but I personally see too much risk to justify it. Add more pole as the vaulter gets stronger! It's amazing how wall plants can help body positioning, timing, and direction of force at the plant and take-off. P.s. if you have a problem with your bottom arm... wall plants! If you find this helpful head over to Team-Hoot.com and grab a copy of my book! #teamhoot #polevault #trackandfield #polevaulter #vaulter #vaultnation #athletics #pvprobs #polevaulting

How to use this for your vault 👇 If you're in a fight vs the pole, you want to throw the first punch! That happens by hitting the pole with our plant. If our arms aren't in the right position when the pole makes contact with he box, the pole hits us, and we're trying to recover the rest of the vault. One of my favorite drills for this is planting into a wall! What we're doing in the vault is running full speed and planting into an immovable object called the box! A wall is another immovable object unless you're the kool-aid man. Why it's great? 1. All you need is a wall and poles. 2. Your entire vault crew can do it at the same time. 3. it's safe! 4. You can get a ton of reps without having to do full vaults! The way I like to do it is grab a really small pole (sometimes even a pvc pipe) to learn the movement. Start like you're checking your step against the wall. Lower your hand to your shoulder. Then step your right foot back (for right handed vaulters) and work on planting tall and into the wall, feeling a big stretch in your chest Think PLANT - HIT. Plant as in lock the arms, Hit as in hit the wall or box! Important - I never leave the ground with this drill. I know there are some who do, but I personally see too much risk to justify it. Add more pole as the vaulter gets stronger! It's amazing how wall plants can help body positioning, timing, and direction of force at the plant and take-off. P.s. if you have a problem with your bottom arm... wall plants! If you find this helpful head over to Team-Hoot.com and grab a copy of my book! #teamhoot #polevault #trackandfield #polevaulter #vaulter #vaultnation #athletics #pvprobs #polevaulting

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