lankey swing :S

[rizlab]

Im 16, about 6 ft 4, run my 100 in about 11.3-4; the video i plan to post later will fill the rest in. Im jumping off a 15 ft 180 off 8 to 10 strides or 4 - 5 lefts as you lot say. Im having trouble with my swing. Being tall I understand that long levers mean a larger arc of movement and therefore a slower "top part" incomparison to say a short vaulter, but i dont want that to be my excuse. having long legs, when i swing at take off, its speedy and high! My two footed jump is about 80-85cm. I therefore have identified my weakness is in my arms, im a fairly strong guy, but a natural springy high jumper, therefore upper body is my general weakness. I can "roll over" (as in the 'rowing motion' from take off with straight arms???) but it's too slow, what exercises can i do to improve this, or any exercises in general that can help with the whole movment?? much luv xrizlax

[Boomer]

Gymnastics, gymnastics, gymnastics.
Swings on high bar, rings, ropes, anything like that.
Increase your core strength, shoulder strength through body weight exercises.
To be a swinger, you have to practice swinging

Also on high bar, learn kips, pullovers, hip circles to extensions, giants if you can, they will all help with strength.

Sounds like you may have the tools to be a good vaulter, work hard !!!