HELP NEEDED Invert, Arms and Consistency

[MMessy3]

Currently a college freshman(haven't competed in college yet):
148 lbs 5'8
I'm currently using a 165lb 13'1 Essex Recoil pole with my grip varying from 12'3-12'6
My best jump so far has been 12'6 unofficially but I've been having problems with consistency. I've been working with my High school coach who is one hell of a track coach but he's not a pole vault coach (not the guy in the videos). He learned pole vault right along with us and has done the best he can to help but now I am at a stage where I need expert help.
Furthermore I also decided not to go to a University or JUCO because I know I'm not ready to compete yet. I'm giving myself two years to get my AA before I transfer which gives me plenty of time to iron out some big issues in my jumps.

First things first invert. It was a problem throughout my high school career and it still is now. I've done plenty of research to know that I need to fix everything before my invert phase in order to actually fix it and I've gotten better. But my problem is that I still can't seem to get fully inverted. I find myself sometimes only with my legs up at the bar, or with my head up and I can't seem to drop my shoulders back.
Secondly, I've gotten mixed reviews on how my arms should be when I approach the pit. Should I keep both arms straight at takeoff to get a better bend or should I worry more on driving through the pole with a slightly bent left arm with my chest going through the pole?
I know I have other issues worth addressing so here are a few videos, need all the help I can get
https://www.youtube.com/watch?v=GUo0-0qq9gY (165lb Recoil)
https://www.youtube.com/watch?v=dvIPltgs7D0 (Pole vault camp 2015
https://www.youtube.com/watch?v=rGeyAuuu4Xw (Pole vault camp 2015)
https://www.youtube.com/watch?v=ew-BB-IW1wQ (Pole vault camp 2015)
https://www.youtube.com/watch?v=S0z9ufiaGik (Pole vault camp 2015)
https://www.youtube.com/watch?v=lVGhuTZqKrs (shorter grip)
https://www.youtube.com/watch?v=AuJ4xUDCnEg (11'3 grip on UCS 145lb)
https://www.youtube.com/watch?v=5LX7ghaz2Mc
Thanks in advance, and sorry if it seems like to many videos just really want the best feedback I can get

[KirkB]

I'm getting a 404 error on all your links.

Should I keep both arms straight at takeoff to get a better bend ...

No!

This won't even give you a better bend. Instead, it will slow down your swing, and you won't be able to invert in time for the pole when it straightens!

... or should I worry more on driving through the pole with a slightly bent left arm with my chest going through the pole?

Yes!

It's the chest driving forwards/upwards along with your trail leg stretched behind you - and then the whip of your trail leg - that will bend the pole - with most of the weight on your top hand.

Whipping your trail leg also gets you inverted earlier, so that when the pole begins to straighten, you're ready to shoot straight up the pole!

Kirk

[grandevaulter]

Whipping your trail leg also gets you inverted earlier, so that when the pole begins to straighten, you're ready to shoot straight up the pole!

MMessy3 wrote:
... or should I worry more on driving through the pole with a slightly bent left arm with my chest going through the pole?

Yes!


It's the chest driving forwards/upwards along with your trail leg stretched behind you - and then the whip of your trail leg - that will bend the pole - with most of the weight on your top hand.

A couple other things to consider, your overall core strength must be able to efficiently harness the energy (firm muscles from the knee to the shoulders) at the moment of impulse in the key position (take off) that we are describing and make it possible to perform a strong whip kick. The left elbow should be aiming out to let the left hand move above the left eye. See this clip of Annika Becker, she's a lefty so it gives the viewer a good look at the bottom arm. This is a spectacular takeoff from a master technician.

[MMessy3]

I'm getting a 404 error on all your links.

I switched out all the links for new ones to youtube hopefully that works.

It's the chest driving forwards/upwards along with your trail leg stretched behind you - and then the whip of your trail leg - that will bend the pole - with most of the weight on your top hand.

So whats the best way for me to practice this, high number of repetitions?

See this clip of Annika Becker, she's a lefty so it gives the viewer a good look at the bottom arm

There was no clip attached to your post but I looked her video up and I see what you mean. So at takeoff I must drive my whole body through the pole while keeping that left arm slightly bent and over my head until I am ready to invert. Do you have any suggestions on how to better that technique, also I have fixed my links if you would like to analyze a few of my jumps for critiquing.

[grandevaulter]

Messy, If you hit the plant / take off with a firm body, keep your head neutral and allow your bottom arm to flex dynamically with the elbow out, your shoulder/chest relationship will take care of it'self. You will not have to deliberately push your chest through your shoulders, it will happen.

This is a good drill to help improve your take off.
https://youtu.be/0P2tXseTg1A

I personally like this drill because it allows this young vaulter to develop muscles and hit key positions in the takeoff (core, lead knee, trail leg and trail foot). However it doesn't do much help you with the left arm due to the low grip an high pole/ground angle.
https://youtu.be/3lEGibnj1Nw

Spin this video ahead to 7:10 and see the running high bar work.
https://www.youtube.com/watch?v=AD9ARW1i7HI

A couple weeks ago I asked my vaulters which drill, exercise or physical activity most closely replicates the impulse created by the transfer of energy at the moment of takeoff when the body absorbs the energy of the approach run into the air. They gave answers ranging from run and plant drills to whip swings on rings and running high bar. All incorrect. As in Launders book, "Drills are not an end to themselves but only a means to an end". You must blend the drills with full jumps at a height that allows you hit the key positions in the Annika Becker film. It can be done and you can do it. You pose very good questions and I hope that I answered those.

[grandevaulter]

So at takeoff I must drive my whole body through the pole while keeping that left arm slightly bent and over my head until I am ready to invert. Do you have any suggestions on how to better that technique,

No you do not want to drive your body through the pole, you want to push your hands up and swing your body long.

Here is a comparison film. All I did with this guy are the drills in the Launder, "Minimalist approach to training pole vaulters". Sand pit drills and "Long swings", swinging into the pit and sweeping the trail leg long all the way into the landing pad will help you eradicate your pulling in of the left leg. Rings or highbar whip kicks will also aid in correcting this.

https://www.youtube.com/watch?v=l93AlvN3Y04

[MMessy3]

No you do not want to drive your body through the pole, you want to push your hands up and swing your body long.

Okay I see the issue with that. I have to really force that leg to be straight so that I can swing it. That tucking happens to me a lot too. Every time I am ready to whip instead of whipping it long I seem to do a wind up motion with my leg. It's a bad habit that I never broke. Thanks for the comparison too visual learning is the best best learning.

[MMessy3]

Thanks for such quick replies by the way especially me being new to the whole posting thing. I have a lot to learn and a lot to fix and I'm glad you guys are here to help. I will stay active and post when I feel I have made progress in my jumps. Question should I keep posting on here or make a new thread when I have new insight on my jumps?

[grandevaulter]

You can keep this thread if you'd like. I look forward to seeing some improvements.

[MMessy3]

Alright I guess I'll keep it here and I look forward to showing them.