PoleVaultPower.com

Today was a sunny day so I decided to get some practice in.

Why can't I get inverted and how do I get inverted? When I am doing rock backs at a lower grip, I get inverted easily. It's just with real jumps that I am having trouble.

Grip: 13'2"ish, 7 left steps

http://smg.photobucket.com/albums/v454/ ... pv4608.flv

slomo
http://smg.photobucket.com/albums/v454/ ... sm4608.flv

http://smg.photobucket.com/albums/v454/ ... v24608.flv

slomo
http://smg.photobucket.com/albums/v454/ ... sm4608.flv

Please, I need some help.

Try to punch that bottom arm up, and make sure you plant straight. When you pause the video right when you plant, your arm is bent at a 90 degree angle. Also, try to keep that straight trail leg through the chord of the pole.

Try keeping your trail/swing leg long/striaght instead of bent. When someone does tht it usually means there pulling there bottom half up, instead of swinging the trail leg up. There are several things u can do tht would help the rockback. Try hanging from ur arm when u rockback. Like keep ur arms straight during the rockback, this will create good separation between the pole and ur body. This can make it easier to pivot/rotate off the shoulders and into ur invert (pull and turn). Another thing u can try is focusing on ur top hand when rockback. This will def help with getting tht weight back on ur shoulders. All these things have helped me with my rockback, hope it helps u as well.
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Is keeping the left arm semi-straight when planting very important? Because I seem to collapse it totally for a split second, and then bring it out again.

Is the punch up with the left arm essential to a good vault? Because I have never heard/done it.

Also, is having my trail leg straight all the way through the swing essential?

Which aspect is the most important? the second?

I don't literally mean exaggerate and punch the left arm up, but make sure your left arm is straight and high during your takeoff phase. Now you said that you collapse that arm and then extend it back out again when you start swinging...i'm going to say it again like it's been said countless times on this site...everything in the vault is a result of the previous phases. If you hit that takeoff hard and hit the right positions, you won't ever have to worry about collapsing the arm or extending it out again. If you want to get a feel of what I'm talking about, check out Tim McMichael's stuff on Youtube...one of the best takeoff positions out there.

Tim McMichael
http://www.youtube.com/watch?v=awxf8EQ3cmM

As far as the trail leg goes, (i'm quoting right out of the thread I'm putting the link in for) it's about putting the max amount of energy into the pole continuously. So, yes the straight trail leg is extremely important for you to have throughout the swing. Again, watch the elite videos of Bubka, Walker, etc. If you want an in-depth discussion of the trail leg check it out here.

http://www.polevaultpower.com/forum/vie ... hp?t=12879

Thanks for the insightful replies.

The next time I jump, I will practice on planting with a straighter/straight left arm, and swinging my trial leg all the way through.

Is that a good point to start?

AR01 wrote:As far as the trail leg goes, (i'm quoting right out of the thread I'm putting the link in for) it's about putting the max amount of energy into the pole continuously.

Yeah, but dropping the lead leg would also load the pole more, but we don't advocate that (as it tends to slow the swing and the time it takes to get inverted). So, an almost straight trailing leg is optimal (to get a vicious kick which should help you load the pole, and swing towards the chord of the pole (and beyond towards inversion).

In regards to the video. IMO, you are under with about a foot (in part explaining why your lower arm collapses even before take-off). Your efforts should go towards a firm body at take-off (from top hand to take-off foot), which has to focus on pushing the pole towards vertical.
Do not lock the lower arm at take-off. When you reach the chord of the pole, should the lower arm "brace" you against the pole, to shift the point of rotation from your top hand to your shoulder (rolling the pelvis up).

So I should plant sooner (a split second before the pole hits the back of the box)?

Maybe not plant sooner per se, but try doing some work on the track; do pole carries religiously. I noticed in your run that you could use some higher knees and if you work on your sprinting form (remember: vaulters are sprinters while on the runway) your drive leg will drive up instead of out and the better the separation between your drive and trail leg the easier your swing will be and yes keep that swing leg straight.