LAST FEW WEEKS: steps in the right direction...

[joebro391]

FIRST: a practice meet to substitute for our canceled meet at Christopher Newport. Focus was mainly on practicing on the 15's

http://www.youtube.com/watch?v=GJfT2nMwQZ8

JUMP 1: under (step was at about 10'3 when it should have been at about 11'3). I don't appear to be leaning back, but my bottom arm collapses and I don't drive in with the chest the way I'd like to be. Decent swing to my hands, but then I get away from the pole for some reason. Doesn't look to be any passive phases in the vault, but because I was a foot under, the pole never makes it to vertical and I land on the crossbar.

JUMP 2: step was around 11' on this and take-off looks better, but bottom arm is still collapsing without any chest-drive. This time I really don't even come close to finishing the vault and I flag-out BIG TIME. (might have originated from starting the pull-turn phase before i finish my extension).

JUMP 3: this time, step was back around 10'6 but I had enough speed to BARELY make it in (with standards at 70cm). Doesn't look to be any passive phases, but I believe I'm certainly starting my pull-turn phase before I finish my extension.

JUMP 4a: step was around 11'1, so that's better but the bottom arm collapses, BIG TIME. Not leaning back , but still no chest-drive. Pretty powerful swing, to the top of the pole, but I'm sort of in this 'L' position and I never finish the extension, before starting my pull-turn phase (getting to anxious??). Didn't flag-out so much on that jump, but really need to finish the extension!

JUMP 4b: looks like a decent 'drive' before a good swing, but I just don't finish the extension...

JUMP 5: Step was around 11'6-11'8, and the take-off looks really nice to me. might be a little sink in the pole. I come closer to finishing the jump (not quite there yet though), and i hit the bar off, on the way up with standards at 70cm.

JUMP 6: step was around 11' and the jump starts out okay, but then I get really "squirrelly" on top. (landed beyond the coaching box too).

**I picked up the 15' 155 Pacer on the 3rd attempt at 14'9 but ran through because I had never been on the pole before. Since it's a practice meet, coach agreed to let me have some shots at 15'3 anyway.

JUMP 7: step was around 11'3, and I obtain a decent reverse-c, but the bottom arm collapses and I just get no penetration; my hips come forward before the pole has a chance to penetrate at all. Decently long swing, but I sort of bail out when I feel that I haven't quite gotten in on the pole. (that scared the crap out of me)

JUMP 8: (back to the 15' 150 Spirit) - step was around 11' but I like the minimal chest-drive. More aggressive of a swing than in most of the previous jumps and I come the closest I've come to finishing the jump, so far in this competition. standards were at 80cm...just didn't look like I had the height at all.

JUMP 9: pretty far under, at around 10'9, and my hips come forward, WAY too early. Trail-leg stays pretty straight throughout the jump (though I think I spot a slight break, for a frame or two). Over-bend?? Still don't finish the extension but for whatever reason, I nearly make it (not that it justifies the preceding garbage). Didn't see any passive phases in the vault, which is weird cause I tend to do that once I get tired, but I guess I did one thing right on this jump. {shrugs}

ALL IN ALL: it's a step in the right direction. I've figured out that I need to finish the extension BEFORE I start the pull-turn phase (i always knew that, just didn't know that I wasn't doing it). Swing is looking decent and the step is finally starting to come out, but there still needs to be more consistency [in run and step, as well as in a STRAIGHT trail-leg (no more breaks!!)].

SECOND: Meet at Bucknell University. Was feeling great and warm-ups were awesome...when the bar went up...I had too much juice haha. Major focus was driving in with the chest and now letting the bottom arm collapse.

http://www.youtube.com/watch?v=lBBhkcOn ... re=channel

JUMP 1: take-off was around 11'4 in warm-up's, but when the bar went up, I ran myself into 10'6 (ouch). (sorry about that dude's head in the way). I swing all the way to the top of the pole, but for some reason (probably the feeling of being so far under), I never drop my shoulder and kinda just 'fold up' and flop over the bar...CRAP

JUMP 2: I think step was around 10'10, but since I don't let the bottom arm collapse, I just drive forward [really like the way chest drives forward (getting back on track)]. Nice long swing to the chord (not too happy with that break though) and I still never finish the vault. I nearly went off the pit with this, so even if standards were back at 80cm, I still wouldn't have cleared.

JUMP 3: never been on this pole before (except for when i nearly landed in the box in my last vid). take-off was under, but I liked the position I was in. I really don't like anything after this point (trail-leg doesn't stay back, tuck, and still not waiting to finish the extension before starting the pull-turn phase) so...idk, I just need more consistency.

OKAY: First let's start with the good news. I've started to get my step out and stopped leaning back at take-off. The chest is starting to come through (not QUITE where I want it yet) better and the bottom arm is looking decent. In the first vid, I had a better swing, but no bottom arm, in the second vid, I seemed to be tucking for some reason. NOW, at practice, this past thursday, I knew what I had to work on and worked mostly from a 5-left approach. I was consistently taking off around 11'4 and finishing the vault (better anyway). I was finally putting together all the things I have been working on and mushed the 14' 160 (17.4flex) with a 13'3 grip. So I tried a few jumps on the 14' 170 with a 13'6 grip. I got in and took off nearly every time, but couldn't swing to inversion before the pole began to uncoil. So I tried a few on the 15' 150 with a 13'6 grip. sadly, by this point, I was very tired and only got 1 jump with it, before calling it a day. So there's progress

BAD NEWS: we have a 14' 170 which I can nearly get on from 5 Lefts and am consistently mushing from 7 Lefts...we have a 15' 150 which I can get on from 5 Lefts and blow out the back of the pit from 7 Lefts (same thing with the Pacer 155, which is like a 150 spirit anyway). The next pole up is a 15' 160. That's a big piece of lumber for me...I'm trying to convince my coach to order me a 15' 155 (I honestly want to try a carbon weave, though i'd be happy with a Spirit at this point). Being able to get on the 15' 150 from 5 Lefts is certainly a confidence booster towards getting on the 160, but I'm still hesitant. Tomorrow is my long-run day and I'll give my best effort to at least "chase" the 15' 160 in (basically a jagodin). That's all I can really say.

Things are finally starting to come together, piece by piece. I have two more chances (plus another inter-squad practice meet this weekend), to qualify for nationals (15'5). If I jump on a 15' 155 or the 15' 160 the way I was yesterday, I'm not worried. So yea...thought? Thanks for all the support and help guys, I wouldn't be here without the support of PVP and its members. -6P

[dj]

hye

overall i like what your doing... your attacking on your run... and have decent turn over...

i would like to know your 6 step "mid"... when you first look there seems to NOT be any stretch... but when i looked several times it seems you may be stretching 3/4 steps out, on at least one stride, maybe two.

the last step length looks pretty good....it does look like you don't completely "square" the hips and shoulders from 6 steps in.. looks like you 'turn" the shoulders and hips to "go back" then "forward" (twist open then closed) to put more force into the plant...

i do know that a stretch in the last few steps will cause you to "flag'... and to get the hips pulled under on the swing..

find out your 6 step "mid"... nine times out of ten when there is an "under" and flag.. the majority of the time.. you have to move the step forward to get the takeoff "out"...

dj

[Barto]

You are getting to a point that you feel like you are blowing through poles, but in reality you are just not able to swing fast enough. The swing is too slow because your takeoff mechanics are not very good, and your takeoff mechanics are suffering because you are too flat on the runway. Stop trying to run so fast and try to jump up at the takeoff. DJ is correct in that your mid-step is too far out for your current run, but I would not move in. Instead, I would recommend trying to have a little more relaxed run out the back and maximize the air time / minimize the ground contact time. This should help you to jump up more at the takeoff. Right now you are getting hit by the pole. You want to be the one doing the hitting.

[vault3rb0y]

I notice your big steps during your last few steps without even seeing where your mid is. You begin sinking and slowly down as you drop the pole. You should focus on getting your steps down quick and controlled no matter where your mid is. That HAS to be consistent, otherwise even if your mid is consistent, you will keep hitting 10'6-11'8" on your take off. It's hard to keep jumping high when your step moves around like that, and so getting your mid as well as your take off consistent will make a big difference in your control at the box as well as your consistency on bigger poles.

Try to not turn up your jump until your last 6 steps. Up until that point, don't even worry about your turn over, just let yourself run naturally. Once you hit that 6-step and your pole drops, focus on increasing your cadence and moving your hands quickly. Your feet will follow. First get the feel on a pop up/low grip flexible vault, and then slowly get comfortable with quicker steps on your long run. It will feel out, but when it does, focus on moving your hands early and fast and it will drop your steps.

[KirkB]

6P, I'm sorry but there's just too much going on at the Vancouver Olympics in the next couple weeks for me to spend much time on PVP. Hopefully, I'll get back to vid reviews after the Olympics are over. Apologies to 3PO, Wally, and KE too ... and anyone else that I've missed recently.

Kirk