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ok, iv been injured, so lately iv been forced to use smaller poles from shorter runs, so iv been focusing on jumping over my hand grip before i move back up to my big poles. Evereything goes fine through my plant and swing, but then once i get rocked back a little, it seems i bail out towards the bar, rather than getting all the way inverted, keeping my jumping about a foot or so under my grip iv seen my jump once on video and it seems i extend out toward the bar long before my pole reaches verticle too, rather thn waiting and getting all the way rocked back.. if anyone has anythign thatl help, or soemthign to focus on thatl help me wait a bit longer and get all the way back before i go at the bar, id like to know.

-thanx-

i like thinking that there is a tube and you ahve to shoot your feet up the fube. you cna't shoot your legs out and break throught the tube well ... why you might ask, well i don't knwow why but thats what i think about wheni start getting away from the pole

well yeah i know what need to do, but how to you get your body to do that? like i guess i kinda unconsiously bail out earley, eventhough i know im supposed to get all the way rocked back and extend up.. someone suggested i get my shins to touch the pole before i pull and turn, but would i have enough time to do that?

Swing faster and you'll get there no problem. Watch any of the videos of elite vaulters and they get their hands to their feet.

C-townvault wrote:Swing faster and you'll get there no problem. Watch any of the videos of elite vaulters and they get their hands to their feet.

Yeah but they swing faster by being patient at the bottom. Try doing a lot of stiff pole staying down at the bottom, then shoot your feet back towards the runway and keep your top hand close to your body. Maybe see if you can look back and see the runway. I'm not recomending thrwong your head back but letting your shoulders drop and just look back.

hmm you guys dont seem to get what im saying? i swing plenty fast, but i am coming off the pole earley, and kicking out towards the bar before i can finish getting inverted.

Go from a short run or a small pole and STAY CLOSE TO YOUR TOP HAND! that will keep you from shooting at the bar!

i am on a small pole and short run, because im injured, but what do you mean stay close to my top hand?

When you apply pressure to the pole keep your top hand close to your body (pull it along your body). Your top hand should reach your legs or shins during the rock back, there you extend up keeping that top hand close. it should go from your shin up to your stomache before you turn and push off.

5) What makes a great top?
To achieve optimal push off (assuming everything else has happened correctly) the most important thing is to stay as close to the pole as possible. Coming across and pushing with the arms will not help if you separate from the pole when you do it. Learn to stay close to the pole and then work on applying pressure with the hands.

ah, ok well i get what your saying.. but im not gettign to that point of where my legs are up to my top hand.. im bailing out before i get back that far, eventhough id be able to if i didnt extend towards the bar way earley and not finish rocking back all the way to thepoint you said, which is what im trying to fix!

we have started lightly duct taping a plastic cup to the top of the pole and then trying to kick if off as we swing. It makes you look and swing to the top of the pole! give it a shot!

If there is a problem with any part of my vault I take a windy day (almost every day) and do short runs 5 lefts focusing on one part of the jump at a time, for me mostly the top end. Swinging fast so I get upsidedown before the pole is unbent, droping my shoulders and exploding off the top end.