practice july 16th

[Riley Crosby]

thanks dj,
What you tell me is much different from what my coach tells me. I vault with Coach Cranny Hysong, Nick Hysong, and Dean Starky. All of them teach me to be "tall, poppy, and strong" to the mid, then accelerate for the last 3 lefts. I am not taught to start fast, and end fast. They tell me to have a slow build up, accelerating through every step.

Naturally, I dont know what to do. I see your point on how my run could be to long, which in turn is slowing me down. I will practice your method, with the towel on the track. I will see how that feels. If I can make the adjustment in one day, I will film a few jumps and post them up.

On the other hand, that pole is not to stiff for me. I failed to "drive" through the take off causing me to not penetrate.

Thanks!!! and more videos to come.

[dj]

hye

those are great people for advise... Nick and Dean were great on the runway, and fast.. Cranston was producing vaulters before I came to ASU in 1985.

Follow their advice.. I just want you to “pick up” the rhythm/speed a little, like most vaulters do in competition when the adrenilin goes up.

Take a look at Nick’s vaults in 2000.. (I just showed the vids to my campers last week) the “intensity”.. yes all the things you mentioned were there… but so was that “extra” pop, snap.. ie speed.. AND of course increased frequency with a big plant..

dj

[Riley Crosby]

yeah i study them a lot. ridiculously fast!!

so today i tried some 8 left runs on the track planting into a towel as you advised. I did 10 of them, as you advised, starting faster and ending faster. I felt very fast, in control, and relaxed. At the end I measured and to my surprise my run was 118 feet, rather then the 126 i go from on the runway. I told my coach about this and he advised that I keep my same run, and perfect it. In meets my run is pretty good, tall, good posture, ect. I just need to be able to do it without the adrenaline rush. He said with practice, my long run will give me an advantage.
to bad i didnt get any film.

[vault3rb0y]

Dont worry about where your run is in practices. It is always shorter, the key is keeping the same mechanics during each run. If each step you take is only 6" less than normal, thats 8 feet off from your normal run. The key is control and tempo. When you step on the runway, you always get a little more explosive and it could be due to a number of things:

Mentality
Fresher during vault sessions
Different running surfaces
Different shoes

Your coach is right.... don't worry about your practice run length, worry about what you learned from doing your practice runs.

[starkey480]

my dad always used to say that he could practically jog most of the run and just accelerate in the last 6 steps and get on all of the same poles. Now, by this he is not saying jog all the way to the mid, its an exaggeration, however I think being relaxed and poppy all the way to the mid and then doing most of the accelerating is essential. who cares how fast you are running to your mid, your max velocity at takeoff is the only thing that matters. You can also get a way stronger takeoff if you are doing most of the accelerating in the last 6 steps, otherwise you are just coasting in and not obtaining full takeoff potential.

[vault3rb0y]

This is true. But also keep in mind that your maximum acceleration is a finite quantity. So if you jog into your mid and then really hit the gas, you might be better mechanically because everything is hit harder and quicker, but you might not be able to reach your top speed in 6 quick steps, or less than 1.5 seconds. So it's really a combination of max velocity but also reaching that max velocity with a highly positive acceleration as well. I think an easy way to explain it would be "run fast into your mid but leave enough juice in the tank to speed up the last 6, and make sure you reach max speed at take off, not just max acceleration."

[starkey480]

thats why i put that i dont literally mean jog. of course you still have to reach top speed by the time you get there, but there should be a very noticable difference in speed from the mid point to takeoff.