Taking off under- Bad habit

[vaulta1000001]

This is my second year as a collegiate level vaulter and now that I am stronger and faster I am ready for bigger poles. I have developed a bad habit though of taking off very under ( ~ 9' 9" - 10 ' 4" ) for a fifteen foot pole. I think this is due to me normally using a fourteen foot pole and managing to take off there. My run cadence is improving but my last step instead of pushing under me reaches out because I feel like I am "out". I have been able to take off just under 11" a couple times and really launched up, but lately it has become increasingly frustrating to take off under not only because it hurts my back, but because I am unable to drive deep into the pit or sometimes get in at all ( stalling out on top and riding the pole in). Any suggestions? I have been doing slide box work before every vault session and don't have this problem when I use the slide box...

[tsorenson]

-Lots of 3-step stiff pole stay-behind drills, highest grip possible. (At least 5' over standing grip for collegiate athlete). Taking off under will NOT be an option!

-Jump over the tip drill: On the football field (or other forgiving surface), hold about 12" over your standing grip, take 6 strides into a tall jumping plant, stay long and keep the pole centered on your body as you ride the pole over, attempting to stay behind it. Taking off under will NOT be an option!

-Lots of pole runs, forget the sliding box, just don't let the tip touch the ground until your takeoff foot is well off the ground. Land on the foot opposite your takeoff foot.

You need to get used to the feeling of not "seeking the support of the box", just run and jump off the ground with a high rigid plant, and good posture.
This can't be learned quickly or on your long run...only these drills done repeatedly will help. Make it a part of every practice.

I had this same problem for many years and have corrected in one year by using these drills. If only I would have used them when I was younger!

Good luck,
Tom

[powerplant42]

I've got a similar problem.

Maybe try some confidence jumps on your full run with lighter 15' poles... you'll be sure you're getting in, even though it feels like you're so far out.

Just a thought.

Also, what are your run specs? Length, midmark, and desired take-off mark?

[wurster490]

Probably during the slide box drill you get your arms out in front of you or else you will fall on your butt. If you have any film of your jump probably in your last step you will let your arms go behind you..keep the pole moving in front of you. That being said, don't block, but if move your hands up and in front of you a little during your last step your foot should come out. Hope that helps.

[vault3rb0y]

Get a slide box and make it your best friend.

Concentrate on accelerating your last 6 steps and over-exaggerate the free-take off when you first start doing slide box. Then take some video and let us take a look at it.

I would stop reinforcing bad habits on your longer run. In the pit, I would stick with 6-step pop ups trying to max your grip. You will find you have to leave the ground free. Then if you only feel comfortable leaving the ground at 10' feet, lower your grip to like 13' so that a 10' take off is "On", and stay with 3-4 steps.

The slide box will take a couple practice sessions to help you feel more comfortable with a more outside take off. Once you start vaulting again, the key is quick hands and quick feet the last 3 steps especially. Don't expect it to be fixed all in one week. Getting your step out to 11'6-12' by the end of the season is a good goal, depending on how ingrained in your head these bad habits are.

[Andy_C]

Hi Vaulta,

IMO, the best way to fix taking off under is to do stiff pole jumps starting from 2 steps (1 left). Just jump through at the moment to focus on the take off. It will re-program and re-inforce your brain into taking fast and active steps into the take off. It's almost impossible to take off under when you have no speed (2 step) on a stiff pole - if you do, you're going to feel it instantly and it won't be pleasant.

Isolating the penultimate and take off step gives you a chance to practice the ever important last sequence, which a lot of people who take off under screw up on. Additionally, it gets you used to the feeling of a free take off with no support of the box. Raise your grip up when you're getting through too easy. Move back to 4 steps (2 lefts), increase your grip and start the pole a bit higher appropriately. The best way to break a habit is to give your body zero chance of repeating it.
Instead, ensuring that every single repetition is practiced the proper way. While that's practically impossible in any sport, for pole vault I think the best way to restrict taking off under is to practice the stiff pole which will make your taking off under habit very unpleasant (negative reinforcement). At the same time, I do recommend starting from shorter steps (1 left is ideal) which will give you a chance to build things from the ground up. Taking off significantly under from 16 steps (8 left) on a bending pole and then suddenly switching to a stiff pole while keeping the run at 16 and still taking off could be dangerous if you're not very very careful with your grip and run up distance. Not to mention, building from the ground up will make the learning process much more effective. Work from 2 steps, 4 steps, 6 steps etc.

Ideally, all beginners should be taught never to take off under as one of the priorities of the vault. Just remember this lesson if you ever end up coaching in the future! Prevention is better than trying to cure!

-Andrew