My PR at 12' 0''

[ucpolevaulter]

Just wanted to see what people had to say about my best jump this year. This is my second attempt at 12'. I am holding around 13' 6" on a Pacer FX 145 pole. This is my first year jumping in High School. Third year with no coach.



http://www.treemo.com/users/ucpolevault ... tem/92280/

Austin Herman
FRESHMAN
Age: 15
PR: 12'

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[bel142]

Right out the back of the run, your pole carry is very low and out in front of you, its important to remember that the skeletal system holds the pole, NOT the muscular system (this means that when you stand with the pole within your center of alignment/gravity it will feel much lighter), with the pole that far low and out front your running form is going to be thrown off. Try and get the pole closer to your core and a little bit higher up on your hip.

Your plant looks okay as of now, but your going to need a coach to tell you how to fix it to get the best possible take off.

Your take off, needs to be better, your front arm is really weak and you are not using it to hit the pole, try and get your front arm to put pressure up and into the pole, try and get your arms up above you better, your plant is a bit late and your take off mark is under from where you want it to be. If you get your plant out infront of you your step will get better.

Your hips get knocked under you pretty severally putting your body at an awkward angle to swing from; this has to do with the late plant and the step being under. Once you start to get more core strength this will get better, a better plant can help with this as well as a better final step off the ground.

You swing to your back and get into a piked position, you stay there for about 13 frames of film, for every moment the pole is moving/unbending and you are not, is time that you’re loosing energy in the pole that could send you up... Work on getting out of that piked/bucketed position by continuous movement of your core and hips (rocking back further), and moving to catch the entire pole, rather than letting the pole move and get away from you.

Once you do get out of that position you shoot off the pole at an angle, try and stay next to the pole as long as possible and snake up the backside of the pole (like your going up through a hulahoop above you) You come off the pole looking at the camera; you want to be turned farther so your belly is over the bar. Once you need to turn try crossing your right foot over your left to get around further. You will gain about 4-6 inches from having your belly over the bar instead of your hips taking up those 4-6 inches.

You look like you have a good understanding of what the vault should be. Try watching allot more pole vault and seeing what really great vaulters do. Your plant coming right up your body and that is really good, try and keep that, once you get a better front arm that movement is going to be very useful for getting your arms up and getting the plant out in front of you.

For your age, that looks to be good. Keep plugging away and eventually those big bars will come. Other people might say diffrent things... this is just my opinion, good luck!! vault high!