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inversion
Posted: Tue Apr 20, 2004 8:30 pm
by flyinazn
For some reason I just cant get totally inverted. I have a very hard time relaxing my flex in arm, and I come out too early. My coach keeps on telling me to hold it at the top... because i come out horizontally before the pole totally unwinds.... and i just cant get upside down....
im sure most of you have seen the pictures of vaulters keeping their arms straight as an arrow and not getting upside down at all... i need some help.
Plus what drills could I possibly do to relax my arm and hopefully come off the top of my pole inverted?
Posted: Tue Apr 20, 2004 9:33 pm
by C-townvault
Right now, it seems that i have the opposite problem. My bottom arm may be a little too weak. I'm vaulting on a 15' 175 17.5 weighing about 163 and vaulting with my standards at around 24". i've pr'ed by a foot this season so far, but have another 6 within grasp. i've ran a 11.53 in the 100. pretty good for my conference, but not blazing. Any ideas on whether i'm putting all i can into the pole.
Posted: Tue Apr 20, 2004 11:03 pm
by flyinazn
yeah by the way, im jumping on a 14 foot 175 pole... i weigh around 160 and im penetrating around 24-26 ish into the pit consistently...
Posted: Tue Apr 20, 2004 11:33 pm
by Ajint_Smith
Okay, all you super experienced vault geniuses try to tell me if I'm wrong:
Azn, I'd guess that what you want to do is focus on letting your left (if right-handed) elbow pass through on the inside of the pole (nearest to your body). this will allow you to swing farther backward because you won't get caught up in your armpit. Also, when you rock back, try to look behind yourself back at the runway while upside down. Make sure you don't just tilt your heard (like LoJo) because you'll get a false sense of inversion. LoJo just gets his body to continue to roll back and line up w/ his head it seems.
C-town, All that I can think of things for you to do is either run faster, get stronger, or make your lead leg longer.
Posted: Wed Apr 21, 2004 1:51 am
by flyinazn
yeah ive been doing these kick off drills with no luck... i just cant hold it at the top... i just come out wayy to early, and rick attig told me never to throw my head back... or it'll start causing some serious problems... i donno.. he said it....
Posted: Wed Apr 21, 2004 7:09 pm
by C-townvault
well, i was just wondering if i'm really putting in the kind of load that i should be getting based on the specs.
Posted: Wed Apr 21, 2004 9:59 pm
by Ajint_Smith
ok um....
azn, rick is correct. I didn't exactly say to toss your head back. imagine wearing one of those big neck braces that stop you from nodding your head or moving back and forth. if you could invert like that, it'd be the correct form. tossing your head back gives false sense of inversino and then you won't keep going back. That's all i know.
Ctown - im not exactly sure what you mean? But how could you be having a ton of trouble when you're as fast as you are? I think the fastest I've been in the 100m is probably 12.3 or so and pressing out wasn't ever a big deal. poss cuz i bench like 300. strenght is key also
Posted: Thu Apr 22, 2004 9:20 am
by C-townvault
No, what i was asking is whether or not i was being efficient in my vault or was I losing alot of the energy i could put into the pole.
Posted: Fri Apr 23, 2004 12:27 pm
by Ajint_Smith
I can't imagine not being very efficient on a 15' pole that's 10 lbs over your weight, but I guess that if you're not pressing into it enough with your bottom hand, you can't load the pole enough. the rest of the energy from your speed is applied to penetration and not height. I probablyc an't answer exactly because I haven't seen you vault tho.
Posted: Fri Apr 23, 2004 9:16 pm
by C-townvault
Actaully i found out tonight that i'm about 2 feet under
but i was still able to roll my pole pretty good even after a tough meet last night. Any suggestions to get that mark back, o ya i just started looking straight ahead when i plant. kind of freaky, but its not as bad as planting in the dark.
I also adjusted my run back about 5 ft on a 8 left run
Posted: Mon Apr 26, 2004 12:46 am
by advath
http://www.advantageathletics.com/polev ... kback.html
look at the 4th picture down from the top. practice landing in tha position in the pit. make sure your pit is deap enough to do that. if you can't get into that position when the pole is vertical use the time on the way down to the pit to get into that position. it's easier to get there on the way down than on the way up. make sure you do all the drills on that page to get the strength to get to that position in the first place.