Pole vaulting summer videos

[sooch90]

All righty, summer is over, fall is here, and indoor season is coming! I just wanted to get some more feedback on my jump, so here they are.


1:
http://video.google.com/videoplay?docid ... 9855&hl=en

This was during a practice session at Vertical Assault. My take off was a little under, but it wasn't as bad as many of my other jumps during the summer. I'm still working on shortening my last couple steps, and getting that plant up higher. The details of the jump are labeled next to the video.


2:
http://video.google.com/videoplay?docid ... 7898&hl=en

This was a warm up jump at the APEX summer meet. I stride out again in this video. Plant is also a little late.


3:
http://video.google.com/videoplay?docid ... 9146&hl=en

Ah! I stride out again! This is very very frustrating. When I'm doing my pole runs, I usually don't stride out very much at all, but the moment I get on the run way, I stride out a lot! Maybe I have to practice more pole runs or something.

When I hit my 3rd left from the box, should I be consciously thinking to shorten up my steps?

My best jump was clearly the 1st practice jump, but I wasn't able to produce a jump like it at the meet a few days afterwards. This worries me a little. Also, I'm not sure I quite understand the process to increasing your push off. Is it just fixing all the technical things like a better plant, shorter steps towards the end of the run, etc, that will increase the push off?

Anyway those are my thoughts, what are yours? Any comments would be appreciated!

thanks!

[BadMotherVaulter]

one thing i saw is that you threw your head back on your first jump.

It looks good, your swing could be stronger.

[sooch90]

oh yeah, my swing does tend to curl up too early. I dunno why, but for at the APEX meet, I tended to tuck a little early and a little more than usual. It's an annoying habit, but I was wondering if maybe I tucked a little more than usual at the meet because my stride was so long. So when I hit the box i had no energy?(not sure if that's the right technical term).

[SKOT]

Striding out can come from simply starting your run from too far back. It would do you some good to practice your run off the runway. Find your 6 step mid mark and your last. When these two marks are consistent, take them back to the runway. This might even improve other parts of your jump!

[zmev]

From what I can see is that you need to work on your turnover speed, to counteract the striding. Ladders, stairs, etc., are good to get used to taking shorter strides faster.

[vault3rb0y]

Striding out generally comes from feeling like you are going to take off too far outside. That is, unless when you run a 30 sprint you stride out as well. Move to a shorter run, and rather than moving your steps back when you feel under, try to quicken your stride the last 6 steps. That should solve a lot of problems.

[sooch90]

hey thanks to all of you who replied!

now here's a question, when you guys are on the run way, do you consciously think, "okay I gotta start shortening up my steps!", when you hit your 3 left from the box? Or is it more natural? Or perhaps you shorten up your last 3 steps instead of lefts?

There was a period of time when I got used to shortening my last 3 steps. Unfortunately I don't have a video, but I could definitly tell they were shorter (maybe too short?).

I dunno, I could I get some feedback?

Thanks again! please keep the advice coming!

[ladyvolspvcoach]

Try moving in about 2 feet!! That'll get your feet DOWN!!!!

[sooch90]

Try moving in about 2 feet!! That'll get your feet DOWN!!!!

When I move up my steps drastically like 2 feet, I'm always drastically under. Should I just keep my steps there until I just force my self to shorten my last steps?

Also, should I consciously shorten my steps up once I hit the 3 left from the box?

[ladyvolspvcoach]

do a lot of 20-20's. They will teach you to get your feet down faster. Then do a pole run on the track and mark your starting point mid and take off spot. Then do another and when you hit your mid change your run to simulate the same run you did in the 20-20 drill. Mark the take off spot on this one and you'll see a big change in take off spots. That's how much you are able to change your run by getting your feet down faster. So 2' actually won't be that great IF you REALLY GET YOUR FEET DOWN>

[polevaulter08nw]

its not an idea of just getting your feet down, its aboust accelerating through the take off, thats what everyone on here means when they say shortening your strides, (turnover) your not doing it just to do it, its all about acceleration and keeping all the speed you have and creating more going into the take off!

[SinCity]

I believe u are all correct, but shorter strides and or acceleration thru the takeoff are all valid points as long as your posture is tall the ball of the foot strikes beneath the hips, in order to achieve the most powerful and correct takeoff possible. I also would work on your plant. It seems just a hair late. When you start to flip your top hand 3 strides out, you need to get those knuckles on top of the pole. Your knuckles face out away and this position is weak and late. Try to flip, as I call it, a little more aggressivly then punch that top hand up. That's what I would coach u to do. My .02. Looks like a lot of promise otherwise.

www.pureskyvaulting.com