8L jumps

[IAmTheWalrus]

Hey guys, so I moved back to 8L and the jumps feel pretty good. Just wondering if you can pick out a few things to work on in the next couple of weeks. My last meet of the year is the 24th. The takeoff is still 6-9" inside, and I can't seem to get inline with the pole at the very top. I seem to have trouble extending my hips up the pole and "dropping the shoulders" any advice?

Both videos are at 5.20m on a 16' 180 (5" cut off the bottom) 14'10 grip, weighing 170 - 175.

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

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

[IAmTheWalrus]

Here's the other jump

http://www.youtube.com/user/PVjammer#p/ ... dvt3cGBRxQ

[altius]

Still taking off flat and the pole is mushing on you - giving you nothing back. Remember you should be looking to be on a pole at least 30 pounds above your body weight from 8 lefts. But you must improve the vertical component of the take off -that means lots of 6 step stiff pole jumps trying to continually push your grip up and perhaps some pole climbing exercises.

[joebro391]

I do agree with Altius for the most part but one thing that i noticed regarding not being in line with the pole on top (and i've been noticing a lot of people doing it, including myself), is that you're beginning your pull-turn phase before you finish your extension. I was doing this big-time in indoor and phased it out for the most part in outdoor (though i still had it a little bit worse than you're doing in these videos). It's a little thing that's hard to notice but easily fixable. You just need to finish your extension (like finishing a dead-lift), WHILE TURNING SLIGHTLY DURING THE EXTENSION, and THEN begin the pull-turn phase of the vault. Honestly, I think you're smoking man; every time you post a vid up here the jumps get better and this is by far some of your best jumping. Keep up the good work! -6P

[vault3rb0y]

the fact that you are finally back on a long run is worth applauding . Now, I think that if you are 6-9 inches under that you should drop your grip 4-5 inches. This will make the pole stiffer and if your take off is at the same place it will keep you behind the pole a little longer, which is the reason your hips start coming through a little premature. i wouldn't hold higher than 14'6" until you jump 5.20 and your take off is beyond 12'6". You will feel "in line" with the pole when there is enough stiffness in the pole to actually throw you. Also once you are closer to free by lowering your grip, you can work on jumping UP not INTO the pole, which is what altius is talking about. It's hard to jump UP when there is pressure on your hands before you even leave the ground. Keep it up man, awesome vaulting!

[IAmTheWalrus]

Nice jump from my last practice of the year, still flat, but I'm working on that.

http://www.youtube.com/watch?v=5LQnWVzmLic

Looking forward to next season already. I'll see you guys in December.

P.S. Didn't touch the bungee

[vault3rb0y]

Suuuuure you didn't I guess that's why the video stops just as you are at peak hieght hehe.

One last tip as you keep training- try to minimize the flexion at your hips when you swing for as long as possible, so stay as long as possible on the pole. This will wrap your hips out and around the pole a little more, and help you hit a stronger and more connected inversion before you pull. You should feel your hips thrown around the pole, not just up the pole. When you do your rings/highbar exercises, do a couple reps of bubkas keeping your hips as straight as possible (some people call them elevators). The key is keeping everything from your shoulders to your feet straight, and doing a "lat pull-down" motion to invert. I can do 2-3 before i start breaking at the hips slightly, but this is a great drill in combination with regular bubkas/rings to maximize your swing radius.

Seriously though you look good. Come out to PSU for one of our indoor meets and we'll have us a good old fashioned former TCPVC shoot-out, then the loser can buy the first round .