What do you think?

[birdi_gurlie]

Middle of last spring season: http://www.youtube.com/watch?v=wXIqA6-WbPc
best attempt at 6'6"

End of Spring season 2009: http://www.youtube.com/watch?v=xRIQ-EQM-Nc
First vault over 7' [Excuse the poor angle...I could not control the camera because this was at competition. I tried searching my computer for a better video however, my computer is being screwy and won't let me preview videos. I will try to add another video when my computer begins working.]

Winter season 2010:http://www.youtube.com/watch?v=O-GB5kcaTMU
Attempting a rubber band/bungie at 7'6". I can tell my top arm is not completely straight.

What've I gotten better at? What can I improve at (besides overall strength, though you may include that one)?


EDIT: It has come to my attention that there is a cuss word at the end of 7'6". I didn't say it. I have no clue how that got on there...I don't cuss. [I'm serious on that one.] I actually remember vaulting that and then saying "YES!" because that was a good vault, for me at least. I'm completely bemused so don't ask me.

[vault3rb0y]

1.) watch your language at 7'6"!! hahaha

2.) Your hands get progressively higher throughout your videos, GOOD JOB!

3.) Something about your videos makes me feel like you get "jammed" by the box at take off. This is because your take off angle looks very low, almost like you are letting the pole do all the work.

I suggest you go into the grass and do some grass vaults, starting with your hand only 3-6 inches higher than standing grip. Work on being off the ground and in the air when the tip goes into the grass. This requires an explosive take off and a fully extended body. When the pole tip hits the grass, think about PRESSURING BOTH hands upward. Gradually raise your grip. Then if you have time, do this in the sand as well. Once you go back to the pit, the key is to rely on your explosive take off, not the pole, to make pit.

4.) Get on a high bar, and try to do hanging leg raises with your legs straight, to parallel with the ground. Getting that base of core is what will make inversion a ton easier for you. It might take a few weeks, but its essential for a strong swing. Work up to being able to do sets of 10, and then try bringing your legs up all the way to the bar. Once you can do that, work into being able to do a slo-motion bubka. If you get this far, you are VERY WELL conditioned to invert at this stage in your jumping. Sit ups and crunches are NOT a substitute for a pole vaulters core workout. High bar and REAL core strength conditioning should be worked into your routine at least once a week.


I definitely see progression, and i see no reason you cant jump as high as you want this year!

[birdi_gurlie]

1.) What language? I don't cuss...oh wait, the other people thought I said the s-word instead of "yes!". I'm not quite sure how that happened. [I seriously don't cuss...my coach jokes on my about it bc if others screw up, they sometimes cuss (and then do push ups as punishment). If I screw up, I make up syllables or say shoot. My coach has actually made jokes about "Watch your language" because he knows I DON'T cuss.]

I just looked at the video again and I have NO clue how THAT ended up theree...I didn't say anything that loudly and I DEFINITELY didn't cuss...possibly someone else on the team? I have no idea, honest!

3.) I do sand pit drills a lot. I get confused with that because at camp I always remember "don't pull on the pole, push it!" and I get confused as to when and/or if to do that. [Now watch, Altius will correct me as to whichever bit I completely screwed up. Coach Launders, I thank you in advance.

4.) I shall definitely start! I have been meaning to do so, but this semester has been hectic with one of my classes.


Hehe...I was planning 9', but that's just me being above and beyond. My PR is currently 7'.

[vault3rb0y]

When we say "push up" that is just a cue to help you fully extend your arms up. You cant really push when there is nothing more to push against than air. But its still a good habit to get into to keep your arms and hands moving up.

I was just kidding about the cussing. I think we've all done that after a jump at some point, just keep it as positive a practice as possible .


If you keep working on the things Alan and your coaches tell you, you can't help but get better. Also, as you naturally get stronger and faster, bigger bars will come. For right now, you are definitely doing well though. I think that if you keep your technique progressing the way it is, get just a little more explosive and fast on the runway, and work on your core strength to be able to invert more quickly and easily, you will definitely jump 9+.

[birdi_gurlie]

I really don't cuss, which is why that's confusing. My coach actually made a joke one time bc I did horribly at competition and mutter a few syllables of gibberish and he said, "Watch your language..." bc he knows I DON'T cuss. I've ruined a few peoples comments at my coach's punishment for cussing [10-20 push ups, depending on the word] bc they say "Who here HASN'T cussed!?" "MEEEE!!!"

I'm hoping to!

And thanks!