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Ok,

It seems that in everyone's pole vault career they seem to hit many platues right before something big happens, well..... I'm on a platue . More like a rut, than a platue I guess.
Can somebody explain to me, how to get your butt up when you get inverted? I've done it a couple of times by accident and i definatley feel the difference but then i lose it and i'm back to getting stuck with my head and butt level....does this make any sense?
I know you're supposed to keep driving your foot(trail leg) back, even past the pole, but i seem to either throw my head back or get some fake sensation of getting up side down.

Work on your rock back on the ground (on the floor or on the edge of the mat and have someone hold the bottom off the pole and you press out and then hold it a few seconds then cave arms in and rock back and shoot up). Also keep trying to shoot feet to the ceiling when straight poling (sp?).

You are from Oak Park? I went to York and coach at Fenton now. good luck!

thanks a lot, good luck to your season!

patybobady wrote:Work on your rock back on the ground (on the floor or on the edge of the mat and have someone hold the bottom off the pole and you press out and then hold it a few seconds then cave arms in and rock back and shoot up). Also keep trying to shoot feet to the ceiling when straight poling (sp?).

You are from Oak Park? I went to York and coach at Fenton now. good luck!

Also in the same position if you have some one pull up on your feet so you know what position you should be working to be in, It also helps you feel what its like when you get some return off the pole and your hips and arms extend up-
Good Luck

Delta bars!!!
They helped me so much...just make sure that you don't swing out before going back.

Do your Bubkas!!!
...They help a lot

what are delta bars?

izzystikchik wrote:what are delta bars?

Oh my god, this made me think of klondike bars...I am going to the store to buy some!

Delta bars are kind of like a pullup bar without the center. There are two bars coming out from the sides of a support towards each other that you grab onto, but the space between your hands is clear. You could probably use guys' parallel bars at a gymnastics facility if it's available to you. I don't know if there is another name for them, but that is just what they call them where I am.

Can somebody actually tell me how to really rock back, it isn't just a matter of getting your feet past 12 right? Thats where i get stuck my feet are back but my butt is still level with my head.

make sure u r "rowing" with ur shoulders as you swing, cause I have a teammate with an amazing trail leg but no row so she gets stuck in that position

One thing you might try is (if you have the right kind of standards) is use 2 crossbars. You need the type of standards that you can put two crossbars on at the same time. Set the lowest crossbar on a height that's pretty much your top height (if you're an 11 foot vaulter, put it at 11 feet)then stick the other crossbar at the top of the standard. The two crossbars should be 2 to 3 feet apart from each other. Jump your heart out and make sure you kick off the top crossbar while still clearing the lower one. This excercise not only gets your legs up over your head but it also gets you "looking" at a higher crossbar which helps your mellon comprehend higher heights without getting yourself psyqued out. (do you guys still use that term)? Try it, it may help. Later...........Mike