CRITIQUE ME !!!!

[mcm123]

This was an 11ft vault at states
pole:14ft 135lb
me: 128
step: 6 lefts

had trouble learning to invert leading up to this meet........ and the practice after something clicked! the bungee was at 13ft and i was getting over it and pulling it down about 4 inches.......by the way the title is not right i was not the champ, i only got 5th.

http://www.flotrack.org/coverage/238410 ... ault-Champ

[tsorenson]

Your run and plant look pretty decent, although these aspects should always take up a good portion of your training time (you can never master them too much) After the takeoff you were in a pretty decent position to swing up over your grip...however:

After the plant, you drop your lead knee and then try to pull your knees up over the bar, shortening your swing axis and killing your pole speed. This is very common for young vaulters because it feels more secure initially. Do you do this when you do your short run vaulting, stiff pole vaulting, and/or long swing drills? Or do you just go from a long run all the time in practice? Work the long swings from 2 or 3 lefts gripping low on a soft pole, trying to swing out as far as possible ("distance vaults")

Do you do any highbar, rings, or rope as a part of your regular training? Learning to swing up and invert on these apparati (ha, good word) is the best way to teach your body these movement patterns. Once you get many repetitions of the proper movement pattern, you will be able to do it on the runway without thinking about it. That is what is required to vault successfully. There is no magic trick or tip that can teach you to get long through the chord and swing fast, just good execution of drills, then transition it to the runway and let the muscle memory take over.

You also may want to practice with the bungee at 14' or so, trying to finish your vault and get your feet up over it.

If it helps at all, think of pressing the arms up and the hips down after the takeoff, and kick that trail leg through like you are punting a football (fast and hard).

Good luck,
Tom

[mcm123]

Thanks Tom!.....the practice today was great all i did were popups on a soft pole from a 3 step just like you said and i focused on a long swing, invert and my turn. I felt this info really helped, ill definitely work on more reps on the highbar.

Thanks again,
Matt

[polevault5]

After the plant, swing your feet to your hands and get in close to the pole. The left arm has to break down in order for that to happen. Keep the pressure on the right hand throughout the whole vault.