This is our six step continuous pop off drill focusing on the pole drop through the take off. You can see that the athlete is not covering much ground, but is taking the last six steps of their run and dropping the pole appropriately. As the pole is dropping, the left hand is at the mid-line of the athletes body and is acting as a fulcrum. A common mistake is that athletes want to take the left hand and push it down and forward into the box. As the right hand goes up, the left hand goes up.

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