Trouble with Hip Extention

[PRinthePV]

I just finished my Sophomore year of high school and my best vault was 12'. I don't belive that swinging my trail leg is very hard, but something I can't seem to do is extend my hips from the rock back position. Any tips or things that could help?

If it helps at all I use a 14' 150lbs pole.

[powerplant42]

I think you've diagnosed your own problem without even realizing it... You're not swinging your trail-leg very hard, and you're ROCKING BACK!

The extension should come right off of the swing, almost entirely naturally and effortlessly (not that you don't need to exert effort, but just that it shouldn't be a fight). There is no (should be no) "rockback".

Do you have video? Where are you gripping?

[PRinthePV]

I am gripping at about 13'6" on a 14' pole. The only video that I have is in the middle of a montage of people jumping at my school.

The one thing I don't understand is how the hip extention can be so natural. Maybe I am swinging my trail leg up the wrong way or something, but I just can't seem to figure out why all I can do is swing into an 'upside down sitting position'.

[PRinthePV]

There's a picture of pretty much the peak of my vault.

[KirkB]

... You're not swinging your trail-leg very hard, and you're ROCKING BACK!

The extension should come right off of the swing, almost entirely naturally and effortlessly (not that you don't need to exert effort, but just that it shouldn't be a fight). There is no (should be no) "rockback".

Ease up PP ... he's just CALLING it a rockback ... he's not actually rocking back.

PRPV - as PP said, you need to swing your trail leg harder. Search for "downswing" and follow some of that advice.

Kirk

[PRinthePV]

Thanks. Also, do you know any drills that would help me with my trail leg besides straight pole?

[powerplant42]

High bar high bar high bar! All sorts of drills to do.

Rope and rings are okay too, but high bar is best.