trayoates wrote:I am currently a junior in high school and im about to start vaulting again to get ready for the season. My PR is 13'6'', but this video is of me jumping 12'6'' on a 14' 180.
http://www.youtube.com/watch?v=rX8f3JTTr_wI rocked the plant, but my swing sucks. my coach tells me that i get stuck in the L position and need to extend off the pole
Actually, your plant needs improvement. Your hands drop down low & back as the pole is dropping, requiring more time to get them back up...wham! Too late, you just hit the box before your takeoff. Work on keeping the hands high and running taller. You are leaning forward too much, which lowers your center of mass. Higher COM=higher grips and higher bars.
Getting stuck in the L position is a direct result of being so far under. You will see how easy is it to swing when you jump up and hit your hands high with the proper takeoff step. You also drop your lead knee, which slows down your swing. Holding the knee up is a short-term fix. Fixing a takeoff that far under will take time and effort. Don't bother trying to think about improving your extension off the pole until you fix your fundamental errors that occur earlier in the chain.
Good luck,
Tom