Rockbacks or Penetration?

[theflyingkorean]

(Im a lefty)

Lately, I haven't been able to fully rock back. My swing is sometimes late and my right foot/ both feet are only getting to the top of the pole, but I just cannot get them back. My dilema is that I know i need the penetration, but I feel if I hold out that position for a longer time, I then wouldn't have enough time to rockback. So I get caught trying to focus on both at the same time and even if i try and focus on the rockback, I can't get it down anymore.


Any suggestions?

[lonestar]

First thing to do is get the term "rockback" out of your head and think more about "swing." Rockback implies a mechanical action deliberately initiated as a separate component than your takeoff. "Swinging" implies setting up a takeoff "in the pocket" with your chest and head underneath your bottom hand and shoulders unlocked, which when the pole impacts the back of the box and you are leading with your chest, automatically swings your body upside down with little additional effort. A good swing is the product of a good takeoff, upright, jumping up, with an on step, and leading with your chest with your hands pressing above your head and not out in front of you. If you watch yourself on video, see if your bottom hand is directly above your forehead and chest, and not out if front of it - no one did that better than Bubka, leading his chest through his jump and slamming his top hand through his knees with a locked hip swing. Focus on these things first and getting upside down will be much easier.

[KYLE ELLIS]

drive longer and you will automatically rockback, keep your head down.

[Decamouse]

Head Down! - or Head Neutral - Don't want to throw head back - but do not want to focused down at the box either -

[lonestar]

drive longer and you will automatically rockback, keep your head down.

It should be an "action-reaction" movement. If you drive and delay too long on the bottom, you won't "catch the pole." The pole will open up/unbend before you're upside down and you'll just flag. The drive, IMO, is a strong hit forward with your chest, and up with your arms, and once you feel it hit the box and receive tension in your shoulders, let that swing come through hard as you slam your hands in a chopping motion forward. It's a stretch-reflex reaction: the shoulders and hip flexors receive a quick stretch backwards at the moment of impact with the box (inverted C position), then snap back the opposite direction to whip you upside, hence, action-reaction. There is a drive yes, but if you stay down and wait too long, you'll miss your window of opportunity to catch the pole and end up tucking and shooting with a big flag-out towards the bar.

[Skyin' Brian]

an active agressive swing will help penetration

[theflyingkorean]

WOW

Thank you so much lonestar.

I tried what you said in practice today, and I was swinging back a little bit more and penetrating with my chest almost in an exaggerated lead position. The thing that WOWed me the most was that with a light tail wind, I moved from my top hand hold on my 14-65 to two hand grips up on a 15-60! I know that I should have worked it little by little, but all your advice has really helped.


Once again, thank you for your help.

[lonestar]

WOW

Thank you so much lonestar.

I tried what you said in practice today, and I was swinging back a little bit more and penetrating with my chest almost in an exaggerated lead position. The thing that WOWed me the most was that with a light tail wind, I moved from my top hand hold on my 14-65 to two hand grips up on a 15-60! I know that I should have worked it little by little, but all your advice has really helped.


Once again, thank you for your help.

Cool - glad to hear it worked! Practice it over and over again on short runs on small poles and increase your pr there, then move back 2 steps (10-12 shoes) at a time until you get back to your big poles, and your efficiency will increase dramatically.

For example, with me, I spend most of my practice time at 6 steps, and can jump 14'-14'3 clean over a bar gripping 13'3 on a 14' 170. Then once I max out there, I go to 8 steps and usually jump on a 14' 180 or 15' 160 gripping 13'9-14'0 and clear between 14'6-14'9. Then I go to 10 steps and grip 14'3-14'6 on a 15'170 and clear between 14'9-15'0. Then at 12 steps, grip 14'6 on a 15' 175 and jump between 15'0-15'3. Finally, 14 steps on a 15' 180 gripping 14'6-14'9 clearing around 15'6. Have the same technical goals throughout, and you'll translate the positive technical aspects from 6 steps to 14.

Good luck

Kris