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I'm having the worst trouble with my swing up. I can't seem to do it!!!! The highest i've vaulted was 12 feet but I waste so much energy by not swinging up properly. My hips are always below my shoulders when I'm vaulting and I barelly get anything out of the pole.

The highest I've vaulted was 12'.

I'm on a 14' 150 holding around 13'3" and I weigh 140, i am also 5'7". Everytime I vault I get caught up after the my follow-thru and I never ever swing up properly.

WHAT EXACTLY AM I SUPPOSED TO FOCUS ON WHILE INORDER TO DO IT!?!?!?!?! I've been stuck here for months!!! I don't understand what to do.

I'm clueless with the left arm too.

After I am at the follow-thru both of my legs collapse and i'm trying my best to pull my body up. Never once have I closed off on the pole.

Is there a technique drill i can do, is there a strength drill i can do? I can't ever seem to get my hips up!


In desperate need of help, Tim

try swinging down, as in towards the box. Theres a sight, I can't remember which, that describes a proper swing. The major emphasis is that the vaulter be in a straight line, from top hand to foot, at a 45` angel to the ground, pointing at the box. IE swing downard. Also pushing the pole above and infront of you helps keep up rotation speed. After you can swing properly, you can learn to carry the swing all the way to the top of the pole to get inverted without losing all the energy you built up on the runway. Hope that helps, PM if confused

the swing is a continuation of the plant, fix your run and plant then maybe your swing will work its kinks out.

to Daz - I'll try swinging my leg, i really don't do that. And I'll try pushing up and forward. thanx daz. OH yea, sweet signature. Kung pow is the greatest movie of all time.

to kyle - Fix my plant and run? That doesn't really help. my plant and run are fine last time I checked. But I'll keep that in mind. thanx.

If your run and plant is fine, which no ones every is 100% fine then even without a turnup you could jump atleast 14ft. you may not think so but the swing is a continuation of the plant and drive phase. I guarantee if you fixed your run and plant and drove through your plant you would be able to turn up and jump a foot over your grip instead of under it.

working on swinging, rowing, rockback, turn, top end, ect is great for improving your vault, however Kyle is correct. it is always of the utmost importance to try to perfect the approach, plant and takeoff. your form can be beautiful, but a bad approach will keep you off the medal stand.

Thanx guys

slidebox drills are perfect for the run and plant :-) when you have the correct approach you should be able to get the swing down a little easier. One drill that helps immensely is on the rope swing. Getting a "figure 4" during your swing is what you ultimately want to get.

we dont currently have a slide box, so I have been using hurdels(heavy duty ones) instead, only for walk up plants really. I noticed that the extra weight kinda helped me find out my top arm was not as high as i wanted it to be. So I took this to the extreem. Now every other week, i do a plant against the hurdel then hold my arms in position and walk slowly for about 20 meters. Once you break friction and as long as your arms are in correct position, the hurdle slides smoothly. This is also a great back and arm workout, though I wouldnt reccomend doing this unless you know what a good plant should feel like. Anyone else do drills like this?

how r ur hurdles set up??.. and wat kinda surface the hurdle on? like is it set up regular, or is it liek down a certain way or wat?