PoleVaultPower.com

http://www.youtube.com/watch?v=d5bWdjFDGc0

It's just one jump, but it's a pretty good example of how I've been jumping lately. I would appreciate any advice, particularly in regards to my trail leg bending, my hips moving forward, and the extension off of the top of the pole. My own 2 cents quickly:

- I'm guessing that I'm pausing after takeoff, delaying my swing, and my trail leg is bending to alleviate the stretch, instead of using the stretch to accelerate the swing.

- I'm definitely rowing, and I'm pretty sure I just want my arms extending up as I swing, not rowing. It's pushing my shoulders away from the pit.

-I'm inside... obviously

Thank you in advance for any help (including if any of my analyses are wrong)... please don't tell me inside... I can tell that already

It looks like you're trying to break your fall with your arms. Don't do that!

1.) did i take this video?

2.) I'm not sure how much more you will get out of a 3-step jump, because it looks pretty damn good. If anyway, i see your bottom hand dropping a little too far before you bring your plant. I dont need to tell you, but it keeps you from being able to accelerate as much as possible (theoretically. Maybe not noticably from 3 steps). When you get on bigger poles and longer runs it'll pull ya down and hurt your stride a little bit, dragging you farther under and just making everything slow down at the plant.

3.) Go on 4 steps with the same pole, same grip . When your step is consistent get an a bigger pole. You'll be fine buddy .

Thanks guys, I appreciate it.

The vault looked really good the only thing I would say is you are letting your back arch a little bit on the inversion causing your feet to drop. Try to tighten your stomach and stay in a slightly piked position so that you feet continue to go up and you can turn and push straight down the pole. Although it might just fix itself when you add another left on the same pole.

---Kasey

Very nice position at take-off, regardless of being under a little or not! Your self analysis seems pretty accurate. I'm not sure that you're actually rowing though. It looks like you're supporting the weight of your body with both hands during the swing. It doesn't look like you're really pulling, just kind of supporting. As minute as that may seem, it constricts your swing and doesn't allow you to finish it through the top and connect your hips with your hands.

Hard to believe that your PR is only 15'03" with a take-off like that Walrus! Keep plugging away at catching all of the energy in your top hand during the swing. Good luck this season!

Thats because he's got a head on his shoulders just like mine, Morry!!