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No penetration, the pole pretty much threw me around on both attempts...

A little more practice with this pole and I think I can get it with a better take-off and drive.


http://www.youtube.com/watch?v=gPx4o5lfHn0

Quick few points

1) Run tall, get a good knee lift. If you don't have a good run you aren't going to do anything well once you get off the ground
2) On your second jump you start with the pole way too low, you need a high pole carry.
3) I am not postive but it looks like you are losing energy/momentum from your trail leg by tucking it midway through your swing.

Stop leaning back, at take-off. Something I've been learning and training, most recently, is my physical angle, at take-off. You were correct, in stateing that you're not driving in, on the pole, and the question, it therefore, HOW. Well, as ACV has already stated, you have to run, upright and tall, however, when the pole hits, you lean back and your hips get sucked under the pole (NO DRIVE PHASE).

The question is, how do you run tall, but not lean back, at take-off...Honestly, I wish i knew, I'm still trying to figure it out...Any ideas, anyone??

joebro391 wrote:Stop leaning back, at take-off. Something I've been learning and training, most recently, is my physical angle, at take-off. You were correct, in stateing that you're not driving in, on the pole, and the question, it therefore, HOW. Well, as ACV has already stated, you have to run, upright and tall, however, when the pole hits, you lean back and your hips get sucked under the pole (NO DRIVE PHASE).

The question is, how do you run tall, but not lean back, at take-off...Honestly, I wish i knew, I'm still trying to figure it out...Any ideas, anyone??

Joe Bro,

The takeoff efficiency is a result of your run. Thus there are several key point you need to focus on before you takeoff.

1) Run tall and powerfully with a high chest, good knee drive, and high pole carry.

2) Do not plant late

3) Hit the last step quick and short

4) Get BIG ARMS at take off

ACvault wrote:Joe Bro,

The takeoff efficiency is a result of your run. Thus there are several key point you need to focus on before you takeoff.

1) Run tall and powerfully with a high chest, good knee drive, and high pole carry.

2) Do not plant late

3) Hit the last step quick and short

4) Get BIG ARMS at take off

I agree with all of those points, and I run very tall, however, when the pole hits the back of the box, my hips tend to get sucked under the pole. I mean, I don't do it as bad as some other vaulters, but I'm a very little guy, so it hurts me a lot more than some other vaulters too.

I it has to do with keeping my trail-leg, back a bit better and jumping better, at take-off. But I also think it has to do with "angle of take-off, which is a concept that i've never totally understood.

I asked how to run tall, without leaning back, at take-off, maybe I should have asked "how do you take off, without letting your hips slide under, without running, hunched over?"

joebro391 wrote:

ACvault wrote:Joe Bro,

The takeoff efficiency is a result of your run. Thus there are several key point you need to focus on before you takeoff.

1) Run tall and powerfully with a high chest, good knee drive, and high pole carry.

2) Do not plant late

3) Hit the last step quick and short

4) Get BIG ARMS at take off

I agree with all of those points, and I run very tall, however, when the pole hits the back of the box, my hips tend to get sucked under the pole. I mean, I don't do it as bad as some other vaulters, but I'm a very little guy, so it hurts me a lot more than some other vaulters too.

I it has to do with keeping my trail-leg, back a bit better and jumping better, at take-off. But I also think it has to do with "angle of take-off, which is a concept that i've never totally understood.

I asked how to run tall, without leaning back, at take-off, maybe I should have asked "how do you take off, without letting your hips slide under, without running, hunched over?"

Joe, I'm not so big myself! (5'10, 155)

I am glad you asked this question because this is kind of something I am working on myself. I cannot emphasize how important your run is. Beyond that you need to learn how to hit big arms at take off, jump off the ground (not many high schoolers actually do this despite what they may think), and yes, working on keeping a strong trail leg after you take off. If you do not do these things you will be forced to lean back once you leave the ground and this will result in some bad things happening.

Besides working on this when you are vaulting here are some things you can do to help.
-Plant box (for a strong takeoff and learning to jump, hit that sucker like you are taking an actual jump!)
-Run and jump onto a high bar/rings to practice opening up the arms, imitating a jumping takeoff, and extending the trail leg

Excercise caution with a sliding box... It can lead to blocking if you're not careful!

I think your starting too far away from the pit for your run, which is causing you to overstride, and cause alot of your problems with your run and plant! If you moved a little closer and actually got your feet up and down, and ran upright, it would make a huge difference! You just seem to be struggling to make it to the takeoff mark and your run seems to fall more apart the closer you get to the pit. So my guess would be to move up a little bit and try and run more upright and proper!

I agree with the run problems. Higher pole carry will keep you taller at the plant, and solve most of your problems.

In reference to staying tall during your plant vs. your hips getting sucked under, it is a result of one or both of these issues:

1.) being under

2.) not finishing your take off


The first is generally a cause of the second. When you feel resistance of the pole before you leave the ground, it's only natural for your hips to get sucked under too early. The key is to be tall on your run, BUT jump off the ground with power and impulse. If you jump with a decent effort, your trail leg will naturally end up behind you and your hips will be square over your shoulders. It's crucial to be in this position and emphasize this position as much as possible BEFORE you swing, but don't hang in this position too long. It's like kicking a soccer ball, you dont hold your leg behind you before you swing, but you still get it back pretty far. A wise coach once told me that during competition "if you focus on finishing your take off, it will fix a lot of other issues in your jump". In ideal conditions you hit a free take off and your hips never get sucked under. But, when you DO hit a jump under, dont just give up on it. Finish your take off (by this i mean let your trail leg follow behind you), execute your jump, and you will still probably salvage a decent jump. I hope that helps!