PoleVaultPower.com

So this is some of the first footage I've uploaded in a really long time.

The vid has 3 things: 3 reps of rope drills, 2 pole runs, a 4 step vault, and what my full run take-off looks like at the moment. Both are good representations of what I normally look like.

The bungee is at 14'. The grip for the 4 step is 12'4", full run (8 steps) is 13'4". The pole is a 13'6" 155 Carbon Mystic. I weigh 155 at the moment.

Have at it: http://www.youtube.com/watch?v=5xXUxZFPvZU

There are a few good things I see, but not much. What do you think? HOW do I fix my take-off?

I would do some rope drills where you jump before you catch the rope:
http://www.youtube.com/watch?v=BeTPgONnrV0
http://www.youtube.com/watch?v=gUnPwGOzk44

On the pole runs, you're looking down and leaning forward. Look ahead and get that chest up.

On the first pit video, I'm not really sure what you're trying to do. It looks like a pop up? Keep that top arm straight and lock into that upside down position. Even if you were trying to complete a vault, you're still bending it too soon.

On both pit videos, the biggest reason your takeoff sucks is you are holding too high. You can't fix it when you are overgripping.

You can't fix it when you are overgripping.

You're right! I can't! I didn't think about that...

What is concerning to me the most though about my take-off in the second video (other than continuing to hurt myself), is that it SEEMED to me as I took off that I was about a foot OUTSIDE my mark.

You can't fix it if you can't feel it. You know the solution, you have to perfect it on really short runs with a really low grip.

Not great film for these old eyes so I will only comment on the first two drills. The rope drill - it looks as though you are simply running under the rope catching it and letting it pull you off the ground. It needs to be really good spring onto the rope before you initiate the inversion. With the running plant drills -you can see that your head and shoulders are forward and you are looking down at take off - you know that is not correct!!! You might try that plant drill from a short approach but make sure you keep the pole tip off the ground until after you have brought the right leg through to land on it. Tough but invaluable because it forces you to be solid through the take off.

Thank you both for the good advice.

From the pole run: your sprint technique needs a tick of work, you have movement which is good, however you are not extending your legs as if it were a full run, this is not uncommon for newer collegiate vaulters... (or runners for that matter) Sprint technique knowledge is getting better, and we try to hit those positions, but core strength is still weak so being able to maintain body position while getting into position is a little bit more difficult. This can be spotted in your run where it looks like you are sitting in a chair while running. Full extension of the leg is needed to pull your hips into the correct position.

The pole drop needs to be a tick more free, I see this because the pole is getting out in front a tick too soon forcing you to fight and hold the pole out before allowing the drop, I see you leaning back just before the plant step, as the transition is happening.

A few things about the jumps on the end. You are holding too high for both of those jumps. Looks like you are trying to swing on those poles, meanwhile you are getting stood up and falling off the top... Hold lower so you can keep the pole rolling over, and fly away... If you are beyond 90 degrees, and start your pull through, then there are still neruomuscular gains from linking swing, hips, arms... And when you are on a fully loaded pole the movement will be more similar than you trying to pull out of zero movement...

Just some thoughts
cheers
bel