e: 13 year old NY state record holder
by altius » Wed May 12, 2010 2:23 am
'The key problem here is she runs too low (hips are too low) starting from her first step. The first step needs to be an explosive "high bounding" step. If the first step is low, the whole run-up is shot because it's very hard to fix problems mid run. Think of the acceleration as "high bounding" until you get up to speed naturally near the mid-mark ( 3-lefts from take-off). At that point you're trying to get fast leg turn over to set you up for a perfect, explosive take-off position. Watch this Bubka video. It's the ideal approach run mechanics. You should feel like you're bouncing up and down on the acceleration phase up to the mid-mark because every step in the acceleration phase is an explosive "bounding" movement to keep your hips high until you get up to speed where it's easier to keep the hips high.'
Good morning,
What I have been trying to relay on the approach run speaks directly to this….
I think this is where I say “I have to agree to disagree here”… “high bounding” does not describe to me any action that needs to be done during the acceleration phase (toeing the mark-lifting the pole into position-accelerate to the “MID”) of a pole vault run or a long jump, triple jump run. Yes, the hips have to come “up” into alignment… but high bounding will bring the hips to far forward (90% of the time) and create the same dilemma as a “low, over-stepping “diving” into the first steps creates, poor alignment and “un-natural” acceleration, creating devastating inconsistencies. We (I) see it every day in every level of vaulter all the way to world class.
Like Isi at the world champs.. when the “pressure” is on the great athletes will go to the “physics” of speed/acceleration, when they do.. like T-Mack in 2000, they will be faster and have better “natural” posture BUT will be “out” at the mid with no way but to over-stride to get to the takeoff. They over stride, reach under with low hips, can’t plant correctly or high with NO impulse and the coach says, “you gatta’ get you plant up, you were low, late, over strided and stretched your last step “under”. Unfortunately the 6 step “MID” was not checked and no adjustment was made of the one issue that caused everything the coach said!!!!
The vaulter needs to toe the mark (with the correct hand grip and pole position) and push/accelerate “out of the back.” Make SURE the vaulter never allows the “ball” of the foot to get forward of a vertical plain of the knee cap… make sure each foot strike is “under” the groin. Make sure the chest is just slightly forward of the ball of the foot during the acceleration phase of the Approach Run.
Look at a sprinter at about 16 steps/30 meters and put a pole in their hand.. of course the vaulter does not have 30 meters and has to “raise” to a more vertical (but still in a “chest leading” position) position to began the process of “getting the feet down” and accelerate the last 6 strides.
The process of increasing the frequency of the strides over the last six that even Petrov mentions is to “pull” the hips into the proper alignment for and effective “jump/impulse”.
Going all the way back to a Russia bio-mechanist by the name of Oslon (s) (there is a good chance that most of you have never read any of his research) who spent a lot of his time identify the value of a “high bounding” approach (especially in the high jump) but in the long jump as well. (he also did some great research on how a “pipe” curved smooth transfer of momentum from horizontal to vertical was better than a “in, 90 degree and up” action)
His long jump approach run “technique” research has been expanded by others over the years with some import and great results.
One of those researchers who begin to summarize a lot of the work before him was Dr. Clifford Larkins, U of Michigan and I will “paraphrase” some of his work….
Stage 2; Positioning the Body for Takeoff.
1. Establish the power position. (penultimate/takeoff)
2. Tilt the pelvic girdle upward while thrusting it forward.
3. Realign the pelvic girdle with the spine and return to the power position.
Three to five steps before the takeoff the jumper should tilt the pelvic girdle upward placing it in line with the lumbar spine.
Controlling how much the hips are lowered during the penultimate is one factor in controlling a correct takeoff. The act of reaching for the takeoff is one of the major causes of a poor takeoff. Stretching for the takeoff is usually a result of an approach run that is too long.
(meaning “out” at the 6 step “MID”)
this is done in the vault by a slightly more “vertical” posture, even step length and increased frequency during the last 6 strides of the approach/pole drop.
Dr. Larkins also stated that trying to “consciously” control (ie.. high bounding steps) the hip tilt prior to the penultimate will have a negative effect with the amount of speed and consistency you will have.
Dr. Larkins; Because of the importance of horizontal (H) and vertical (V) displacement in developing the takeoff velocity, it is not practical for the jumper to consciously attempt to control these variables (hip tilt) from one jump to the next.
My summary is simple… position the pole… Push out of the back just as if you were taking a standing start on the track and accelerating up to 80/90 percent by the 6 step “MID”.
You will be faster and more consistent and in the best position to “attack” the plant with high frequency steps at the end.
Come out of the back…….. get your feet down….. and plant BIG…….
dj
