Extension problem

[Muzgar15]

Hi I'm new here so bear with me please. I'm a 14 year old pole vaulter that has been pole vaulting around a year and a half. My PR is 350 cm that's arond 14' 5'' in imperial units. We've just began vaulting outdoors (I'm from Slovenia) and I have a few problems as you'll notice on the video. I can't get the extension right. What muscles should I strenghten for the last phase of the extension, do you recommend any drills? I also have a problem with my left arm. When I do jumps without the bungee, my left arm is fully extended as it should be, but when we put the bungee up and do jumps I can't get the left arm to stay extended. Advice?


Video: http://www.youtube.com/watch?v=0sxiiEUb6Kw (370 cm, 12' 1/2'', Pole = 430 cm 140 lbs)


Thanks for your patience

[Vaulthighordietrying]

It looks as though you are not letting your shoulders drop to parallel with the pole, therefore when you shoot out causing you to shoot forward and not straight up. I also noticed that your trail leg doesn't seem to swing through with as much speed or power as it needs. the arm problem is caused by the not relaxing of the shoulders. your trying to clear the bungee and not shooting to go as high as you can. A lot of it is mental and you just forcing yourself to not watch the bungee is a big part of it.

[altius]

"Vaulthighordietrying" . I am sorry but your signature does not give me a lot of confidence in your advice to another vaulter!

[vault3rb0y]

You have a tendency to pull after you leave the ground. Try to stretch your hands high and "hang" from the pole after a strong take off. Keep your trail leg straight as you swing it through. Also, you are using your bottom arm to help accelerate your swing. You don't have to be pulling with your bottom arm to swing fast, instead focus on using your lower body and core to swing, and keep your body weight on your top hand, not your bottom.

All of this is best practiced from 6 steps with a stiff pole. Try to leave the ground just before the pole hits the back of the box with arms stretched high over-head. From there, swing with your trail leg long and cover the pole completely. If you have access to a high bar or a play-ground, this is the best place to practice swinging with your trail leg straight.

[Muzgar15]

Gotta say I got better. I cleared 4 meters (bungee).



4 meter video http://www.youtube.com/user/ambroz99?feature=mhum#p/u/0/XWEDkoWOiC8


Thanks for the advice