Any thoughts for improvement?

[tseki]

I just finished up another season of vaulting and can't wait for the next.
I'm open to all criticism and opinions so please check out my video.
Thanks for your time.

https://www.youtube.com/watch?v=DJlzgdRQdJA

Pole: 14'6 170lbs
Grip: 14'0
8 lefts

[KirkB]

Nice!

What's your age, grade, and your PR progression year by year?

I hope that Coach Eric can give you some good advice here re some technical points of your run, pole carry, plant, and takeoff.

If you slow your takeoff and downswing down to frame-by-frame, there's some definite flaws that need attention for next year.

Kirk

[tseki]

I just finished my sophomore year of college.I jumped 4.45m last year and 4.52m this season.
I really under performed this year due to an injury early in the season (heel bruise on my jumping leg).
I also tore my ACL at my last meet, which took me out for good.
So I wanted to go back to the drawing board and prepare myself for next year.

[CoachEric]

Well I see a pretty good vault. Your pole drop is active, and your posture is good, but it looks like you lose some balance just a bit as you plant. Your run rhythm could improve a little bit here. You might be a little bit out. Check your mid. If you don't use DJs mid mark chart already, look into it. You might find that it forces you to crunch your steps a little bit at the end, which will quicken your rythym and put your hips in line to take off. I also noticed that your plant timing is slightly behind your feet, which might be a symptom of your run rythym, and is preventing you from creating maximum space at takeoff.

It's a bit hard to see from the angle of the video what is happening post-takeoff.

I also tore my ACL at my last meet, which took me out for good.
So I wanted to go back to the drawing board and prepare myself for next year.

I would suggest for your training program that you place your emphasis on athletic development and injury prevention.

[tseki]

Thank you Coach Eric. I do use DJ's mid chart and I'm consistently 1-2ft out from my mid.
After I get my surgery and recover back my strength, I will try to adjust my run accordingly.
Ill be sure to look into athletic development and injury prevention as well.

[tseki]

https://www.youtube.com/watch?v=90xSmTV ... uzUWSRmXNw

I have found a video with a better angle for those who wanted to critique.

[Barto]

2 words

slide box

[tseki]

Thanks, barto. Can you specify what exactly I need to work on by performing slide box?
I don't do them so I'm not sure how the benefits of this drill translates over to an actual jump.

[grandevaulter]

You have a fair amount of pre take off bend. You may benefit from a pre jump take off by improving your plant angle. Early bending promotes early unbending. Late bending promotes late unbending.

You don't appear to be driving both hands high into your plant either. Their are a multitude of drills that you can use to correct this if you chose. Six Six Six drill will help you improve your plant timing. The bungy bar drill and the pre jump drill. The pre jump drill forces the athlete to aim for a high pole - ground angle. This emphasizes the importance of jumping UP at take off. These drills and what their remedy's, are all to be found in BTB2. You have the speed and charisma to go 17'. Fix the approach and take off.

[tseki]

Thanks for the comment and inspiration grandevaulter. I will take into consideration all those drills you've mentioned.
Hopefully one day I'll be able to post a 17' ft jump on here lol.