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Bottom Arm Technique
Posted: Sun Nov 25, 2007 7:01 am
by RPVA03
What do you think is the proper technique with regards to the bottom arm? Many coaches emphasize a straight, locked bottom arm driving up, and into the pole. On the other hand some coaches, such as Alan Launder, emphasize a controlled flexing of the bottom arm, so that the hand moves back above the head. I have been taught, and feel most coaches teach the first technique of a straight arm at take-off. But the latter technique seems to make more biomechanical sense, seeing that it would cause the vaulter to swing around the top hand, as opposed to the shoulders creating a longer axis of rotation. This also allows the pole to bend more naturally. One has only to view video evidence to see that Bubka employs this technique in his vaults. My question is how does everyone weigh in on this technical element?
Posted: Sun Nov 25, 2007 11:43 am
by dj
good morning
go to the training section... to the cable training thread .. and view where i'm trying to explain the "arms up, chin/chest through" part. see if that gives you a positive image.
dj
Posted: Sun Nov 25, 2007 11:55 am
by powerplant42
Straight arm vaulting isn't only inneffective, it's really dangerous. All last year I straight arm vaulted, and I almost really paid for it a few times when I came so close to hitting the standards, landing to the side of the pit, and getting rejected completely. If one locks the bottom arm at take-off, then usually you'll get a nice big bend in the pole. But you can't use it effectively, because that's taken all the engergy out of the vault, and most likely your stuck hanging over the box panicking about where you're going to land, while kicking out at the bar or bungie or whatever. If your arm is bent out slightly, one can swing through and up into inversion while storing energy in the pole with a bend. The bend is caused by correct pole, grip, carry, approach, plant, take-off, follow-through, and swing. Most people don't like the idea of practicing all of these things to be able to load the pole, so they just force-bend it with their bottom arm. That's a good temporary solution, and a major reason why a lot of ok high school vaulters never go and vault in college, because of their straight bottom arm or some other fatally flawed technique such as that. In conclusion, DON'T LOCK THE BOTTOM ARM.
Posted: Sun Nov 25, 2007 5:29 pm
by vault3rb0y
This has been discussed quite a few times, and if you search for it in the advanced section you can find the agreement on correct posture. But a quick idea:
bubka's bottom arm may appear locked, but is that a cause or effect of good vaulting? You will find that most good coaches emphasize either a little pressure or even no pressure with the bottom arm. Bubkas appears locked because he is on such long poles, but look at isinbayeva (sp?), who is argueably MORE technically sound that bubka. Her bottom arm is clearly not locked the entire vault. Bubka is using his bottom arm for slight UPWARD pressure but mostly it remains as a stabilizing device as the energy from his swing is transferred through his top hand. But anyway, check out a few of the other posts and you might understand a little more.
Posted: Sun Nov 25, 2007 7:11 pm
by altius
powerplant42 wrote: If one locks the bottom arm at take-off, then usually you'll get a nice big bend in the pole. But you can't use it effectively, because that's taken all the engergy out of the vault, and most likely your stuck hanging over the box panicking about where you're going to land, while kicking out at the bar or bungie or whatever. If your arm is bent out slightly, one can swing through and up into inversion while storing energy in the pole with a bend. The bend is caused by correct pole, grip, carry, approach, plant, take-off, follow-through, and swing. Most people don't like the idea of practicing all of these things to be able to load the pole, so they just force-bend it with their bottom arm. That's a good temporary (VERY BAD) solution.
.
A great analysis. Note the only change I have made.
Posted: Mon Nov 26, 2007 12:48 am
by master
OK. Here's a whole lot from Altius. Sorry, but to post it here some of the formating was lost.
- master
-----------------------------------------
Altius writes:
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Anyone who wants to improve their take off - and certainly if they want to learn how to use the bottom arm and also to develop a free take off - would do well to master what I have decided to call the "Launder pre jump drill". I include an excerpt from "Beginner To Bubka and Isinbayeva too!" below which describes this drill and its advantages. Note that the photos are of a 16 year old boy trying this drill for the very first time. Readers may find it interesting to compare his position in Figure C with that of Bubka at the same point after take off (on the first ever 6.00 metre clearance in July, 1985).Code: Select all
The Launder pre jump drill for beginners
Despite the definitive statement by Bubka that he was always striving for a pre jump take off many coaches still appear reluctant to accept the notion and prefer to allow their athletes to load the pole before they leave the ground. However we believe that the use of simple pre jump drills from 2, 4 and 6 steps which are shown in FIGURES 13.17 et below, will help athletes to improve their take off from beginner to elite level – even if they never intend to pre jump, that is leave the ground before they plant the pole in the box.
This is because in executing the simple pre jump drills detailed below the athlete must strive for a very high pole ground angle at the instant the pole touches the ground – this will prevent the tip from sliding away from them on grass and leaving them on their back side on the ground! In addition, the importance of jumping UP at take off, means that they are developing important elements of good take off technique early in their careers.
1. Begin the two step drill with the pole held just above their head at a steep angle. They move in and focus on jumping – and then planting - the tip on the ground. This can be on grass, on the rubber surface of a track or even into a sand pit. The simple cue is JUMP –------then plant. The athletes can continually restate this rhythm to themselves; it can also be periodically reinforced by the instructor.
2. Once they feel comfortable from two steps athletes can move to four and then six steps . When they do this they should immediately move their grip up by a hand width and then increase it on every jump by one finger until they feel they are riding as high and as far as they can. While these drills can be carried out on grass – including artificial grass, if the numbers of athletes is low it is better to use a sand pit when they move to six steps.
3. Once they master the timing, youngsters love these simple drills because they can feel the pole moving away from them easily as they ride it up and forward. As they push their grip up steadily by one or two fingers at a time on each successive jump they find their ‘air time’ extended and can begin to ensure that they are attaining and holding the key positions essential to continued development in their technique.
4. Despite the apparent complexity of the pre jump, our experience suggests that even beginners find these drills surprisingly easy to master. However they will NOT immediately begin to incorporate this element of technique into their jumping when they try for a bar!
While we have emphasised the use of this drill to develop the pre jump, it is obvious that it can help athletes improve many of the more basic elements of a sound take off position, such as -
* A high hand and strong right side.
* The left arm relaxed and positioned so that it cannot drive into the pole.
* The right heel punched under the butt as the lead knee/thigh are driven high – and then blocked.
* A powerful driving take off.
* The complete extension of the take off leg – which comes from finishing the take off – but which can be held back artificially to set up the whip phase.
Posted: Mon Nov 26, 2007 6:31 pm
by powerplant42
Maybe I didn't emphasize the "TEMPORARY" part... But locking the bottom arm is a lot like trying to lift too much weight: You think it makes you look good, and it might help a little/right then, but later you'll pay for it. I blocked all last year and I finally realized how important a flexiblish bottom arm with slight pressure up/out is.
Posted: Mon Nov 26, 2007 7:11 pm
by vault3rb0y
welll.... you arent going to find a much better explaination from a much better coach than that (altius).
Posted: Tue Nov 27, 2007 12:22 am
by RPVA03
Thanks everyone. This is all great stuff. It really clears up a lot.
Posted: Tue Nov 27, 2007 1:49 am
by altius
Sorry -a typo there! Should read - They will NOT immediately begin to -----!!!!
Posted: Wed Nov 28, 2007 2:12 am
by master
altius wrote:Sorry -a typo there! Should read - They will NOT immediately begin to -----!!!!
I have corrected the text in the original post to reflect this change.
- master
Posted: Wed Nov 28, 2007 10:10 pm
by lonestar
vault3rb0y wrote:but look at isinbayeva (sp?), who is argueably MORE technically sound that bubka.
How do you figure?