Before the post season

[CouraGe]

Stats:
Height: 5' 10''
Weight: 135 lbs
pole: White tape pole = 14' 160 Black Tape pole = 15' 145
6 step approach from 80-82 feet
heights from 12'6 - 15'

i was wondering what i would need to do a better job on my top end and to be able to clear at least a foot above my hand grip. Any feedback on the video is greatly appreciated! please let me know anything and everything that I am doing wrong!

http://www.youtube.com/watch?v=uebshvYLbqY

[KirkB]

CG, you have a really nice, fast run, so no problems there.

It's really hard to see your plant, takeoff, and downswing on this vid. Your videographer needs to zoom in, and get more square to the box - especially so that the official isn't standing in front of your takeoff.

You do get into a reasonable extension, so I applaud your gymnastic ability to invert. There's really not much you need to work on in the top half of your vault.

The bottom half is where I suggest you focus. Plant. Jump. Split. Whip.

You get those 4 down pat, the rest will be a piece of cake.

And if you're only aiming for a 12" pushoff, your not setting your goals high enough. You should shoot for > 24". With an improved bottom half, you can do it!

Good luck!

Kirk

[golfdane]

I agree with Kirk. The real potential for improval lies prior to your top end work. Sure, there are a few minor quirks (legs becoming separated), but the run-up, the plant, the take-off and the swing is where the pot of gold is.

IMHO, your pole carry is a bit low from the start. Your speed is excellent, but you are running a bit low. A higher initial carry might allow for more speed and a fluent and high run-up.
You seem to be ½ to 1 foot under, but the angle and the video quality could be illusive. You are tucking your trail leg (when the pelvis gets level with your shoulders).

Poleruns with high knees, lots of rope (http://uk.youtube.com/watch?v=BeTPgONnrV0&feature=channel), rings and highbar with focus on swinging all the way through with a straight trail leg. I think you'll need new poles soon, if you improve that.

Btw, what are the standards at? They seem to be fairly close (you need a bit more penetration). Where do you end up when you bail out? Check the thread in the beginners forum about landing in the box.

[powerplant42]

Clearing up the carry will also benefit your plant... From what I could see, you drop your bottom as you begin to plant. There is also a backwards lean (run is too long perhaps?) into a loaded take-off (under). As far as I'm concerned, you may as well ignore everything but your run and take-off for a while.

Why such a variation in poles? What is your grip on them? How WIDE is your grip? If it's too wide, it could be making a correct plant near impossible...

[golfdane]

Wasn't sure (vid quality), but after several attempts of trying to pause the video at just the right time: You are dropping your leading knee. It loads the pole, but has detrimental value to inversion.

Sure, Lukyanenko does it, and some even promotes it. I think it should be gotten rid of.

[CouraGe]

thanks for all the feedback everyone

Why such a variation in poles? What is your grip on them? How WIDE is your grip?
-our school doesn't have many poles, so these are the only two that I find to give the best results. We have a 13'6 165 and 14'6 145 but both seem to be too soft.
-My grip is about 13'9 on the 14' pole and 14'6 on the 15'
-My grip is a little wider than arms length(too wide?)
-My standards are usually around 16-18''

Do i need to keep my left leg straight for the entire vault? or can i bend it in earlier?

[powerplant42]

The grip should be almost the same as if you were hanging from a horizontal bar getting ready to swing (about shoulder width/length from your hand to elbow). I would say you are gripping WAY too wide! It's impossible to plant correctly (or swing well) with such a wide grip.

Keep the trail-leg as straight as you can for as long as you can... Breaking it in early robs your system of energy and keeps more energy from being created (that last part is debatable).

Get your standards back to ~25"+...