PoleVaultPower.com

March 1, 2014

So I am having a very disappointing season.. I have been consistently vaulting a foot and a half under my PR this indoor season and finished off the indoor conference meet with a vault of 13 feet, 10 inches below my PR. My conference has become stacked in the men's PV and the jump that it took to win it all last year (14'11") was now the jump that it takes to score (6th place). My goal for this outdoor season is to at least score a single point in the outdoor conference meet and with this stacked conference, it is a lofty goal but one I think that I can achieve.

For today's meet I started off on a 14' 160 pacer pole holding at 13'1" opening at a height of 12'6". After my second attempt clearance at the opening height, I moved up to a 14' 165 UCS pole holding at 13'2". I will post videos as soon as I get them from my coach.

Some things I need to really focus on this outdoor season, from what I can tell from looking at my videos are these:
1. Instead of having a long powerful trail leg, I tuck it in, and waste all my energy after the take off
2. I have a hard time with the "pull turn" portion of the top end, and have a tendency to flag off towards the pole
3. Move my step back to 8L

In order to correct these technical flaws, I am planning on doing more high bar gymnastic drills in order to practice my swing, and incorporating more underwater vaulting in order to feel what the top end is supposed to feel like.

I will post videos periodically whenever I compete and any form of criticism or words of advice would greatly be appreciated.

My next meet is a home meet invitational on March 21st.. 20 days...

While your competition may have stiffened drastically since last year, I would not set your 2014 goals on what place you get this year. Focus on your technique first, the bar second, and the competition a distant third. You can't control the competition (as is quite evident given its increase this past year), but you can control your technique - so focus on that first.

andy94566 wrote: I have been consistently vaulting a foot and a half under my PR this indoor season ...

If your technique improves, so will your PR - it's you against the bar. Get these going well, and the third (placing in meets) will come - but don't worry about it because it's not ACTIONABLE. Only worry about what you can control the most, which is your technique. Don't even worry (much) about the bar, let alone the competition. Good technique will give your good bars. And good bars will give you wins.

I'm looking forwards to your vids, but it sounds like your self-assessment might be quite accurate.

andy94566 wrote: 1. Instead of having a long powerful trail leg, I tuck it in, and waste all my energy after the take off

Yes, your trail leg will be much more powerful if you keep it long AND QUICK! Highbar drills will help your swing quite a bit.

andy94566 wrote: 2. I have a hard time with the "pull turn" portion of the top end, and have a tendency to flag off towards the pole

I wouldn't worry about this. Get that trail leg moving longer and faster in the bottom half of your vault, and the top half will take care of itself. You'll be FLYING off the top of the pole!

I wouldn't worry about the pool work - it doesn't teach you how to swing - it only helps a bit (not much) for the top half of the vault (getting used to the feeling of being upside down and shooting up, not out). Do it for fun, but don't do it to learn proper technique - use the highbar for that.

andy94566 wrote: 3. Move my step back to 8L

I'll have to see you vids, but if you're just a 6L now, that's quite a short run. How many lefts for your PR las year? But I wouldn't move it back until your technique warrants it.

I'm interested in your self-analysis of your last year's PR compared to your current vaulting. What is different? Give us specific pole weights, grips, run lengths, health, and training routines. What has changed in your technique, or what are you failing to do as well this year compared to last year? You must have some suspicions as to the cause for your "slump". What are they?

One last thing - ATTITUDE! Don't tell yourself (and us) that you're "having a disappointing season". Just say that you're off to a slow start, but you're going to finish the outdoor season strong! Think positive, and visualize success!

Kirk

KirkB wrote:While your competition may have stiffened drastically since last year, I would not set your 2014 goals on what place you get this year. Focus on your technique first, the bar second, and the competition a distant third. You can't control the competition (as is quite evident given its increase this past year), but you can control your technique - so focus on that first.

andy94566 wrote: I have been consistently vaulting a foot and a half under my PR this indoor season ...

If your technique improves, so will your PR - it's you against the bar. Get these going well, and the third (placing in meets) will come - but don't worry about it because it's not ACTIONABLE. Only worry about what you can control the most, which is your technique. Don't even worry (much) about the bar, let alone the competition. Good technique will give your good bars. And good bars will give you wins.

I'm looking forwards to your vids, but it sounds like your self-assessment might be quite accurate.

andy94566 wrote: 1. Instead of having a long powerful trail leg, I tuck it in, and waste all my energy after the take off

Yes, your trail leg will be much more powerful if you keep it long AND QUICK! Highbar drills will help your swing quite a bit.

andy94566 wrote: 2. I have a hard time with the "pull turn" portion of the top end, and have a tendency to flag off towards the pole

I wouldn't worry about this. Get that trail leg moving longer and faster in the bottom half of your vault, and the top half will take care of itself. You'll be FLYING off the top of the pole!

I wouldn't worry about the pool work - it doesn't teach you how to swing - it only helps a bit (not much) for the top half of the vault (getting used to the feeling of being upside down and shooting up, not out). Do it for fun, but don't do it to learn proper technique - use the highbar for that.

andy94566 wrote: 3. Move my step back to 8L

I'll have to see you vids, but if you're just a 6L now, that's quite a short run. How many lefts for your PR las year? But I wouldn't move it back until your technique warrants it.

I'm interested in your self-analysis of your last year's PR compared to your current vaulting. What is different? Give us specific pole weights, grips, run lengths, health, and training routines. What has changed in your technique, or what are you failing to do as well this year compared to last year? You must have some suspicions as to the cause for your "slump". What are they?

One last thing - ATTITUDE! Don't tell yourself (and us) that you're "having a disappointing season". Just say that you're off to a slow start, but you're going to finish the outdoor season strong! Think positive, and visualize success!

Kirk

Thanks Kirk for you input,

As for my self-analysis of my last year's PR. I don't have the video of my 13'8" jump. However, I do have a video of my 14' jump that I cleared (as I like to think) and pulled my hamstring during, but the bar landed back on top of the standards on both sides if you look carefully so the official called it a foul.

http://www.youtube.com/watch?v=Y9zGrLyF ... CHd3w-sJIw

For this video I was on the 14' 165 UCS Spirit pole holding at 13'4". For this Indoor Conference meet I was at using the same pole but with a grip of 13'1". Both jumps are from 7L.

I feel like the main cause of my slump/slow start to the season is a lack of motivation. In high school, I was surrounded by a highly motivated group of other male vaulters and we all pushed ourselves every day during practice. Pole vaulting was everything to me and the busy life of college has taken its toll on this factor but I want to become re-motivated and excited as I once was for the sport again.

I guess a positive thing I can take from the indoor conference meet though is that I took off consistently at 11' which is the farthest from I've consistently been taking out at. I'm excited for this week of training and to work with some bigger poles since we have a nice progression of 14'6"s as well if I'm ready.

Yeh, tough break on that miss!

It was a miss. If the bar had bounced forwards instead of backwards, the bar would have fallen into the pit, and you would have accepted it more readily as a miss. To say this another way, if the bar was remeasured, how high did you CLEAR? Certainly not the top of the standards!

You and Lavillenie have something in common - he had one of those last year at 6.07, but only on ONE side. Just joking with you.

http://www.youtube.com/watch?v=v4F5XKYCXpc

Anyways ... re motivation, I can't help you much on that. That needs to come from within. It's up to you to set your own motivation.

Good luck!

Kirk

Here are the videos from the indoor conference meet (I wasn't able to get all the jumps):

Stats:
7L approach from 91'3"
14'160 UCS gripping 13'1" for 12'6" bar (standards 65), 14'165 UCS gripping 13'1" for all other bars (standards 55)

12'6" first attempt: http://www.youtube.com/watch?v=mAX5Ian3 ... SGwfP6grI8

13' first attempt: http://www.youtube.com/watch?v=Qje_2ybw ... SGwfP6grI8
13' second attempt: http://www.youtube.com/watch?v=Ikacv0F0 ... SGwfP6grI8
13' third attempt: http://www.youtube.com/watch?v=QuRQcfCw ... SGwfP6grI8

13'6" miss: http://www.youtube.com/watch?v=uTCwD3mh ... SGwfP6grI8

March 19, 2014

Today was the first time that I have ever vaulted from 8 lefts. On Monday and yesterday, I worked on trying to get used to the new rhythm of what 8 lefts feels like (I was previously jumping from a 7 left approach). I was only able to record one jump, but after this jump I put the bar up to 4.05m, which is 20cm under my personal record but was still a season's best for me (this season has not had the best of starts).

Here are some stats:

OLD STEP AND MARKS:
Approach: 7 Lefts from 91'3"
Pole: 14'165 UCS (flex 16.8) gripping 13'1"
Standards: 55
Here is the video of me at my last meet clearing 13' with the marks above: https://www.youtube.com/watch?v=QuRQcfC ... SGwfP6grI8

NEW STEP AND MARKS (Today)
Approach: 8 Lefts from 103'4"
Pole: 14'165 UCS (flex 16.8) gripping 13'2"
Standards: 80
Video: https://www.youtube.com/watch?v=wmlYW9Q ... e=youtu.be

Also, I do have a progression of 14'6"160 (pacer), 14'6"165 (pacer), 15'160-180 in 5 pounds increments (carbon fiber-fx) to move up to eventually if needed.

I have been trying to work on having a straighter trail leg and so far, I can see some progress when comparing the jumps, but I would like my trail leg to be even straighter and faster.

Any suggestions appreciated.

Your pole tip still falls too low too quickly. This is why you are taking off under. The pole tip should cross eye level as you initiate your plant.

Also you can raise your grip.

4/22/14

Today was our first home meet. Got a lot of sleep, and warm ups felt great. However, I NH'ed for the first time ever. I decided to open in at 4.00meters, which I guess was a little ambitious considering that my indoor PR was 3.95m but this last week in practice, I have been clearing 4.05-4.10m bars consistently. I was on my 14' 165 UCS Spirit pole gripping at 13'3" with an 8 left approach from 103'8".

1st attempt (standards 70): https://www.youtube.com/watch?v=qFC9cWc ... e=youtu.be

2nd attempt (standards 65): https://www.youtube.com/watch?v=xAR_9PN ... e=youtu.be

3rd attempt (standards 65): https://www.youtube.com/watch?v=bCNnR7n ... e=youtu.be

Sorry for the poor video quality, I don't know why YouTube is preventing me from uploading the HD videos.

Instead of being down on myself for my first NH, I guess I can decide to think of this meet in a positive way and use it to get ready for our 2nd and last home meet in one week. I guess some positives that I can take away from this meet is that this is the highest bar that I have ever come in at and from the videos, it seemed that it was the correct bar. I have never started a meet from a 14' 165 before, and my grip was the highest that I have competed at thus far this year.

Hopefully, I can get a good week in, adjust my vault, and have a solid performance next weekend.

If you would fix your pole carry such that the pole tip stays above eye level until you initiate your plant, you would have cleared the bar on any one of those three vaults. Keep the left elbow below the wrist while you're running, supporting the pole from underneath. The instant the wrist turns over, your run will be off balance and your plant motion will fall apart. Keeping the left elbow down and the wrist cocked up allows you to plant in a straight line and create more space at the plant.

Also, your step is undr on all three vaults, perhaps more than is being affected by your pole carry. Are you using a mid mark?

CoachEric,

Yes, usually we use mid marks during practice and meets, but I think because our coaches had to run this meet and lack of people, we were unable to check the mids for this one

March 27, 2014

2 days out from the meet this weekend.. Was planning on jumping some bars from my 8 left approach, but the winds were way too strong so I was able to start out practice doing some 3 left drills straight poling and finished off practice moving back to 5 lefts. Here are 3 jumps from the practice today:

Pole: 14'150 gripping 13'1"
Approach: 5 Lefts from 66'4"
Bungee: 13'

My cues for this practice was to focus on having a really HIGH plant. Trying to focus on having my bottom hand just as high as my top hand during the jump.

Jump 1: Not recorded, waited until wind died down
Jump 2 (felt like I was going to land shallow, so I bailed out): https://www.youtube.com/watch?v=okJXyqf ... e=youtu.be
Jump 3 (best jump of the day): https://www.youtube.com/watch?v=NFL2I2c ... e=youtu.be

March 29, 2014

We had our last home meet of the year.

The winds were pretty fickle, going from a head wind, cross wind, and a tail wind between jumps. For some reason I was consistently a foot under each jump even though I was moving my step back each jump.

All my standards were at 65. With the same pole (14' 165 UCS), holding at 13'4" with an 8 lefts approach from 104 feet.

3.82: https://www.youtube.com/watch?v=Rsyh9qf ... SGwfP6grI8
3.97: https://www.youtube.com/watch?v=RXnnk2Z ... SGwfP6grI8
4.12: https://www.youtube.com/watch?v=AXrRkk_ ... SGwfP6grI8
4.12:https://www.youtube.com/watch?v=wN9zMuYHZUY&index=3&list=PLLPIH3B23CBGwx9yYfjbXD6SGwfP6grI8
4.12: https://www.youtube.com/watch?v=EqRu_vB ... SGwfP6grI8