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3lefts, bungee at 14ft, grip 13'4...

I will state the obvious I am a little under, and i have little bit of a tuck. I am working on the petrov model, let me know what you think.

http://www.youtube.com/watch?v=ur8oVNmWEkQ

It looks to me like you are doing alot of good things. I think you have optimized what you are doing off the ground (except as you stated--being a little under.) I am seeing that if you clean the approach up a little bit you will put yourself in an even better position to cover the pole sooner. By cleaning up the approach I mean keeping the hips forward and staying a little closer to the ground--less air time=more impulse. Hope that makes sense.

I am not exactly sure what you mean by keep the hips forward, and how would I do that? I am all ears. That kind of brings me to the question I was going to ask... Do you think my technique is good enough to start moving back to further runs, and focusing on the run more? I am decently fast and pretty strong, but I feel like right now my approach is the weakest aspect of my vaulting (I am sure Barto would agree) and this is also something I want to learn more about being a coach.

"Acceleration here is sustained by the slight movement of the shoulders, synchronizing the work of the upper part of the body with the work of the legs, without, however, moving the pole in any direction. If in the beginning of the run the main effort is made at the push from behind, in the middle part, as the speed increases, the athlete is stretching and switches over to the active “drawing through” of the hips forward, accompanied by the active counter movement forward of the swinging leg which is bent "

Your post made me think of this, can you interpret this for me??

http://www.iaaf-rdc.ru/eng/docs/pub/0001e.html

I won't try and interpret Petrov's view of the run, but I might be able to provide a little light from my own experience.

Hips forward to me, means that you are having an aggressive forward run and you are utilizing stretch reflexes in your hips and glutes--you are not bouncing or bounding. The easy way to summarize this is to think about picking your feet up quickly and allow the natural acceration of your recovery stride to dictate acceleration. Don't spend alot of time on the ground. You should feel that your heel recovery is natural and the acceleration is not forced. Alot of people try and force the "power" they see in elite vaulters and it ends up being more of a bounding, pressing style run with a lot of torque and wasted motion. This point is seen clearly when you see someone with a slow or abnormal looking heel recovery. They are spending too much time on the ground and forcing the approach in most cases. I hope this helps a little.

As far as moving back, I think you could do that. Anything mechanically you are working on in the approach from 3 can be done from any length of run. I don't see any benefit of staying at short approaches too long--especially in your case when your technique is solid.

good morning

means that you are having an aggressive forward run and you are utilizing stretch reflexes in your hips and glutes

Don't spend alot of time on the ground. You should feel that your heel recovery is natural and the acceleration is not forced

Swtvault head the nail on the head….

The shorter run and amount of speed is contributing to your technique.

By the way, overall, this is awesome jumping with that grip and speed.

You need to stay more “square” with the shoulders and drop the pole on the plant, you are “planting” the pole…you are swing the pole back and planting instead of dropping.... a longer run will allow you to "drop" the pole correctly… and off course keep the left wrist/grip higher and in front (10”) of the chest.(Petrov model). both issues are easier to do/fix with a faster approach run.. which will let you “get the feet down” (quicker contact time) eliminating that “forward run” which I see as coming from having/"trying", to push/reach to get enough enough speed to move the grip you have to vertical…

Hope this makes sense…. You can clean these little details up with two more steps on the runway,(longer run) keep the same grip (maybe one hand higher) maintain the posture and drop the pole…

dj

dude i love how you get inverted on the pole.... if you move to a longer run post a video of it. i want to see

Good suggestions given so far! I like everything about your jump except what happens right after your swing starts. Your hips start to swing and then they stop with your trail leg still moving past your hips. This kills your pole speed. I'm not against a little tuck, but I like to see the line from shoulders to hips parallel with the runway before this happens. Where your trail leg goes, your hips need to go. Focus on swinging your entire body to inversion and not just leading with the legs. If you do this correctly, the pole you're on in this video will seem like a McDonald's straw.

Good luck!

Everything has been said, I'll just add that On the top you could keep the pressure on the pole a little longer by folding back at your hips before you pull out of it like a bubka. If you come back in this way, when you do straighten out your body again you will keep the pressure on the pole much more nicely. Part of this has to do with your head being slightly thrown back, but essentially i feel like you took a shot at the bungee rather than working that bar and keeping that pressure as long as you can. Keep pulling until you feel yourself slowing down. I'll let you figure out where else that top pull can be improved (the bottom?) but that's all i can add. Lookin' good man.

AVC Coach wrote:Good suggestions given so far! I like everything about your jump except what happens right after your swing starts. Your hips start to swing and then they stop with your trail leg still moving past your hips. This kills your pole speed. I'm not against a little tuck, but I like to see the line from shoulders to hips parallel with the runway before this happens. Where your trail leg goes, your hips need to go. Focus on swinging your entire body to inversion and not just leading with the legs. If you do this correctly, the pole you're on in this video will seem like a McDonald's straw.

Good luck!

Swinging with my entire body is something I have been working on all year, guess I need alot more work still.

I uploaded another video from a couple months ago, December I believe. It's of me doing a sliding box drill from 6lefts. I wanted to know what what DJ and SWTvault thought of my run here compared to the short run... Or anyone else.

http://www.youtube.com/watch?v=vNKFrD3eBB4

You need to change how you think about acceleration - much more push - much less pull. Running uphill or stadiums will help change your functional mechanics and posture toward the desired end product. This is not a small thing and it will take a long time to really fix, but you can begin making improvements right away.

As you begin to be able to really stand up and sprint, your takeoff mechanics will improve as well.