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Hey...vault season is starting up and i just want to see what my big problems are...im on a 13' 145 from 10 steps...my school just ordered m a 155, 160, and 165 all 13'... it was a pretty bad day...but tell me what you think... thanks



Height: 5' 5
Weight: 148

http://www.youtube.com/watch?v=zXgmSFFcBd0

First of all run tall. You are running leaning forward. At talke-off you want to be as tall as possible.

It looks to me like you're not jumping up at the takeoff. You shouldn't be on a pole under your weight, but I see your situation with the poles. As soon as those new ones get in get on a pole higher than your weight. You shouldn't be bending that pole that much at that grip height. That's all I noticed just like the other kat said, run tall, and make sure you actively jump at takeoff.

You shouldn't be on a pole under your weight

Don't listen to that! Basing your pole choice on what it is "weighted" is a horrible idea. Most people get hurt by jumping on poles that are too stiff and coming down in the box, jumping on too soft of a pole will usually just send you into the bar. If it were up to me, we would only use flex numbers and weights wouldn't exist.

You need better posture especially at the plant, you need to have a better takeoff (like a long jumper, right now you are just running into your plant which kills all your energy), and you need to swing longer! you have decent swing speed but you just bail on it once you see the bar.

EIUvltr wrote:

You shouldn't be on a pole under your weight

Don't listen to that! Basing your pole choice on what it is "weighted" is a horrible idea. Most people get hurt by jumping on poles that are too stiff and coming down in the box, jumping on too soft of a pole will usually just send you into the bar. If it were up to me, we would only use flex numbers and weights wouldn't exist.

You need better posture especially at the plant, you need to have a better takeoff (like a long jumper, right now you are just running into your plant which kills all your energy), and you need to swing longer! you have decent swing speed but you just bail on it once you see the bar.

I agree on the whole flex numbers thing, but he wouldn't be allowed to vault on that pole in competition. It didn't look like he was coming up short and to me it looked like he was bending the pole a good bit, and landing well into the pit. Also, he was gripped down about a foot, I don't quite remember exaclty how it goes, but I believe every 6 inches is equal to about 5 pounds when you drop your grip, so that pole should feel like a 155. Instead of being on an illegal pole, why couldn't he just get on a pole that's his weight (like the 150 he will be getting soon) and drop his handgrip? His signature says his pr is 12' so he should be able to jump on a 13' pole that's his weight without coming up short. I mean my pr is only 11'3" and I'm on a 13' that's 20 pounds over my weight no problem. Here's what I do when I get on a stiffer pole, for the first jump I don't swing up, I just press, like you did near the end of your video. If it feels good I do a full vault, if it doesn't feel good adjust your grip and keep "pressing" until you get good pole speed.

EIUvaulter I agree with everything else you're saying, but if he jumps on a pole under his weight and something happens, his school and coach are liable. Also, if you're on a pole too soft for you you don't always go into the bar, sometimes you go out the back of the pit.

It looks like you are gripping 8" to 1' down on the pole, making it more like a 160 "weight" anyway, you are plenty safe on that pole. It wouldnt matter anyway, since you arent over-bending it. Its only good for practices though.

Just an addition to EIUvltr's comment, which are right on. When you swing, you realize you are almost to vertical and looks to me like you relax the muscles your were contracting to swing. That is why you arent fully vertical. Try to swing all the way as hard as you can, and if you have any extra energy (hopefully you do) from swinging so hard, use it to straighten out your body and tranfer it right into a pull and push. Basically, swing like your mad and want to release some anger. Swing like your girlfriend just started dating your best friend, and his face is 4 feet above the bar.

thanks gusy...as i said it was a bady day, because i usually jump a lot at takeoff..but i wasnt feeling all that great...when i get a new video of a decent day ill post again..

thanks again

You can call up gill and have them make a pole at any flex you want and they can slap a fake weight on there so you comply with high school regulations. Lets just hope that they don't start making minimum flex number requirements based on your weight.