PoleVaultPower.com

4 lefts
13'6 190
13'4 grip
16' bungee

Please feel free to share any comments about it, particularly as to why I can't seem to get my head and shoulders in line with the pole. Also, I realize I am in side a bit and tucking, those are my tough habits to break but they are getting better.

Enjoy!

http://www.youtube.com/watch?v=KP_8Y194XI8

That jump was awesome technically. Why are you not a 17ft vaulter? I think your swing and inversion are fine. The only thing I would say is get your step 8 inches further out and even though you have an awesome inversion for some reason you don't come off pushing straight down the pole. The only reason I can think that this happens is either you don't jump up at take off which it looks like you are, or your not pulling through fast enough on the top, resulting in you not getting off the pole at the top. Also the pole looks a little small.

--Kasey

Try to keep the head up more at take-off... REALLY difficult to do, but it's necessary.

The plant is also a bit late.

I agree with everything KC said, and would just add that when you are only holding 13'4".... theres only so much length of the pole to recoil that will launch you off the top. Once you get your grip up around 14' you will feel a lot more pop i think. I watched the vault over and over again, and you can tell the pole is stiff, but when the recoil of the pole only re-lengthens the pole 1 foot or so, thats not a lot of time for the pole to really "pop" you.

Get that step out 8 more inches by focusing on a quick last 6 steps with quick hands, and then get on a pole you can raise your grip on. Good jumps!

...by focusing on a quick last 6 steps...

This should help the plant and possibly also the head/eyes...

Oh yea one more thing, since i know how you vault personally-

Only change one thing at a time when you vault. Like, when you decide to go back to 5 steps, stay on the same pole, same grip, just move back approx 12-13 feet. Get that run where you want it, and get used to it. Then, change your pole but not your grip. Get used to it. Then, move your grip up/step slightly back. The reason you do this is to free your mind from the need to "panic" and change things in your vault. Just relax and allow yourself to get in the groove of vaulting. Control the vault, and succeed by eliminating all thoughts of winning. In fact, eliminate all thoughts except how good the next jump is going to feel. Everyone knows you are capable of vaulting 17', but take it one step at a time. longer run, then more pole, then higher grip. Good luck bud, i hope to see you at some meets this year.

Thanks a lot guys!

nice jump,

You have a whole lot of your vault going in the right direction and allot of positives about that vault. BUT from watching that footage maybe one or two things are holding you back.

In terms of why you are not getting fully inverted I am seeing there needs to be a tick more pull from the right shoulder, by really dropping harder with arm and shoulder, to get in line and to get on the runway side of the pole.

I agree with vaulterboy's 1st post... with that run and that grip you are tapped out... The punch line is you need more fiber glass between you and the box to start vaulting higher. You get your hips up around 4.90+ but there simply isn't enough force to get the rest of you up there, noted by where the bunji is pulled down to and the location and angle of where your chest/body is from the push off. The problem is when you are holding that low, it is real easy to vault like that. It's really easy to get a nice trail leg, a nice high link up with the pole, because the pole starts in such a great angle. To start jumping 15' 9" --> 16' 9" you need to be gripping 14' 6" --> 15' 1"... It takes a great deal of training to be holding 12" --> 18" inches higher and still hit that same pole angle and still maintain body integrity.

Training like the way you are vaulting in this footage is great 1 day a week. It is really great to help re enforce the idea of jump/hit, and swing, and as the footage shows you are in great position. BUT if you can bump up grip 10 --> 12 inches, from the same 4L run you would have a reasonable shot at making that bar. Jumping 4.90 off 4L for you is reasonable, but I don't think it will happen holding 13' 4".

Later on with 5 - 6L learning to hit a pole with a 14' 6" --> 15' 3" grip and trying to achieve a similar pole angle as in your training vault you will really rip some stuff up.

Looks like you are really training well,
cheers,
bel...