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I realize that this is a very common topic, but I don't know what I need to do to finish my vault. My plant is decent and my swing is long, but my swing just seems to stop at a certain point to where I end up in a sitting position. Please help.

http://www.youtube.com/watch?v=JW58ArXbg_g

I am 5'9 150 lbs
Pole: 14' 165 lbs
Grip: 13'9
7 lefts from 86'4

UPDATE: Here is a more recent video using advice from this topic.

http://www.youtube.com/watch?v=bDtYH8D160E

Doesn't anyone use standard base pads anymore?

Your takeoff and bottom part of your swing looks pretty good. However, you are blocking out with your left arm. Collapsing your left arm once your feet get up and then dropping your shoulders will get you more inverted.

Errc wrote:Your takeoff and bottom part of your swing looks pretty good. However, you are blocking out with your left arm. Collapsing your left arm once your feet get up and then dropping your shoulders will get you more inverted.

That's what my coach says. But he also says that I need to row my arm and that's the hard part, but is rowing even necessary?

Think about bring your right hand to your left hip after you takeoff.

Errc wrote:Think about bring your right hand to your left hip after you takeoff.

Would that be classified as "rowing"? Or is there no row to begin with?

Rowing is why you're having the problem with getting inverted. If your goal is to swing your hands to your hips and you row your bottom hand below eye level then the best you can hope for is parallel with the runway on your inversion. I hate the term "rowing"!

I don't think that every person has the same definition of "rowing". I'm not saying that yours is wrong, but I've definitely heard different descriptions of what it is. My coach says that rowing is all in your top hand and is used to help penetrate deeper into the pit, and has nothing to do with your bottom arm.

Anyways, as long as all I have to do it break in my left arm and punch my hips up to get upside down, I'm satisfied.

Sounds like you guys have it all figured out then. Good luck.

AVC Coach wrote:Sounds like you guys have it all figured out then. Good luck.

Yes indeed - if you can brush off the opinions of one of the best coaches in the US you really must have it all under control. Good luck - I suspect you will need it.

Doesn't anyone use standard base pads anymore?

Hey, they have a 100 pound weight to keep you from hurting yourself on the standards. LOL
I know it's not funny, but hard to believe what goes on out there at times!

altius wrote:

AVC Coach wrote:Sounds like you guys have it all figured out then. Good luck.

Yes indeed - if you can brush off the opinions of one of the best coaches in the US you really must have it all under control. Good luck - I suspect you will need it.

Please understand that even though I may know what my coach defines as 'rowing', I still don't know how to do it and therefore am still open to advice that will get me into an inverted position.

I also have a theory that maybe its not about breaking in my arm as much as just raising my hips throughout my whole jump. Right now I am just subconsciously splitting the vault into three stages: Plant, Swing,Extension. I think that creating a more fluid idea of the whole vault will help connect everything.

What do you guys think? am I on the right track at least?