Watch as Coach explains and shows video clips of these pop-up drills. The pop-ups are used as warmups for practice and competition. The first drill is the sliding one arm that focuses on the last 5 steps before the plant and then elevating and coming off the ground. The long-to-long drill also focuses on the last 5 steps but with an actual vault.
This clip comes from a full-length session from the Wisconsin Track Coaches Association (WISTCA) Virtual Coaches Clinic that was held on Jan. 25, Feb. 1, and Feb. 8, 2021.