pole runs and sand pit drills

[chaus]

So this is my first time "vaulting" in quite a few weeks.

My name is caitlyn, I am a freshman at the university of hartford. Of course we don't have a track on campus so we practice at weaver high school, so i went over there yesterday morning to try out my new poles. Just some pole runs and some sand pit stuff!

http://www.youtube.com/watch?v=vZLvJmyfl0Y

It was about 37° out soo thats why i might look a little tight! Poles are a 12'4 136 essx and a 12 145 pacer fx, (I dont think it matters too much since it was only some drills.)
I am trying to work on my run and plant. Those two have always been my weakest part of my vault so I really want to work on getting them better. Any suggestions would be great.

[powerplant42]

Your run: It did seem a little 'tight', but that appears to be unavoidable due to weather. However, your last 3 lefts must increase your speed without increasing stride lenght, so CADENCE (turnover) must increase... you have a problem with this. Are you familiar with 20/20s?

In the sand: You look like you don't stay behind the pole as well as you could. Make your run and take-off a little bit more explosive and centered, and you will need to grip way up. Your pole will begin to flex slightly. Try just staying behind the pole as a drill (Jagodins). (I will be posting footage of myself and some of 'my' athletes doing sand work as soon as KB puts his 'short run vault' post up, so you can check out what I mean then if you don't know what I'm talking about already.) Also try semi-competetive vaulting in the sand from 1-2 lefts. It is (fairly) safe, and it can be a whole lot of fun! (I will also have film of that.) I believe it is better than half-swinging, because once you progress as a vaulter to the point where you have the basics of the swing down pretty well, I feel that you should almost never 'half swing'.

(Also, when filming your run, try to get a side-on view. The side is best for virtually everything! )

As for your plant: You drop your bottom arm too low. Keep it at chest level, let it go forward, and bring your top hand just in front of your body to start going up. This will make things so much better. You should be impressed with yourself!

[joebro391]

OH OH OH!!! i noticed something!! haha. um, when you were you doing your sand-pit drills, you did a GREAT job of keeping your drive knee up. PowerPlant already told you about staying behind the pole and he'll explain that in full later (you'll fall in love with him eventually haha ) BUT...i noticed that when you planted the pole, you bring your bottom elbow (your left elbow) IN, to the right side of the pole, squeezing it between the pole and your...chest. um, it's should stay OUT, pointing to YOUR left.

Look at some other vaulters (whether doing sand-pit drills, or full vaults), watch them right at take-off. provided that they don't "block" with their bottom are (a very bad thing to do), you'll notice that they point there bottom elbow OUT, away from the runway. that was really the only thing that i nocticed that PowerPlant didn't touch upon. keep up the practice and goodluck this season . -6P

PS: OMG, i'm from NJ and had practice today too!! IT WAS FREEZING!!!! )=

[rainbowgirl28]

OH OH OH!!! i noticed something!! haha. um, when you were you doing your sand-pit drills, you did a GREAT job of keeping your drive knee up. PowerPlant already told you about staying behind the pole and he'll explain that in full later (you'll fall in love with him eventually haha ) BUT...i noticed that when you planted the pole, you bring your bottom elbow (your left elbow) IN, to the right side of the pole, squeezing it between the pole and your...chest. um, it's should stay OUT, pointing to YOUR left.

Look at some other vaulters (whether doing sand-pit drills, or full vaults), watch them right at take-off. provided that they don't "block" with their bottom are (a very bad thing to do), you'll notice that they point there bottom elbow OUT, away from the runway. that was really the only thing that i nocticed that PowerPlant didn't touch upon. keep up the practice and goodluck this season . -6P

IAWTC

When you do the sand vaulting try to keep your left leg long behind the pole the whole time. I make my kids land on their right foot, but I think it's harder to do as the grip goes up.
Here are two good examples:
http://www.youtube.com/watch?v=0SmbDCTTGw8
http://www.youtube.com/watch?v=81rASVhFR4U

Here is a not so good example: http://www.youtube.com/watch?v=Ci7T_8fS4VY

[chaus]

thanks. I never did the 20/20s, but I might get a chance to try them out today (inside! yay), or at least bring them up to my coach! it would be good for the whole team (since all but two freshman girls are jumpers!).

I have done the Jagodins before (on mats), I'll try them out in the sand. And with the semi competitive vaulting, just swing up and land on your feet in the sand?

I have been told that I should keep my arm towards the inside of the pole? I guess that really would only pertain to the upper half of the vault? or is that just a bad thing overall?

Thanks for the video too!

Yeah is soo cold up here! on long island its always nice at least into the first 2 weeks on november! It was 29° at 7 this morning when I had practice!

-cait

[rainbowgirl28]

I have been told that I should keep my arm towards the inside of the pole? I guess that really would only pertain to the upper half of the vault? or is that just a bad thing overall?

People say that so you can get further back on pop ups, but I definitely disagree with teaching that. It teaches bad habits on the plant. I definitely agree with practicing elbow out.

[powerplant42]

Yes!

It pains me to listen to my peers talk about the 'magic' of keeping one's arm 'inside the pole', ooooooh, ahhhhhh, and how they'll vault 30' if they can just do that correctly. (Not a personal comment chaus! Just a pole vaulting pet peeve that I have.)

Watch the videos that I will be posting shortly. They will be very explanatory as to what I consider a 'proper' sand 'vault drill'.