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Here are videos of me practicing the plant from 5 lefts. The pole is a 12' 165 and I am holding 8 inches down. My PR is 12' 2".

I always have had a problem with getting "fiber faced" or having a "face plant." Today, I tried to have a stronger bottom arm.

Here are 4 different jumps from today:

http://www.youtube.com/watch?v=wUUvFiNj ... ature=plcp
http://www.youtube.com/watch?v=VGwx2CaS ... ature=plcp
http://www.youtube.com/watch?v=QaGP42do ... ature=plcp
http://www.youtube.com/watch?v=PREFIz9P ... ature=plcp

Thank you

Before you get a bunch of people telling you the evils of bottom arm pressure thought I would give a quick post.

The focus should not be on the bottom arm getting fiber faced is no big deal as long as you get your hands all the way up at take off. Bending and rolling the pole over is dependent on speed, take off angle and swing. What is important is that when you take off you are in a right side up position, not leaning back, or letting your hips get sucked under in the proper position to swing. Once you can consitanly do this then you can work on other things.

--KKasey

Thanks Kacey,

Do you have any certain drills that can help me stay upright without my hips getting sucked under?

Andy

Get your right knee up at take-off. If you have a rope you could practice running towards and jumping up on a rope in a takeoff position. You could also do this with rings or a bar. Another drill would be doing like a 3-left approach and jumping up on a stiff pole in a sand pit or just on grass.