I love Casio F1 :) - please feedback

[Run2Niels]

Hi fellow coaches,

Ik would like your feedback on a series of jumps from one of my decathletes this morning. The vid can be found here => http://www.youtube.com/watch?v=EBfp3L7t0Ec.
He uses a 10 step run-up (5 lefts) and a 15 feet pole. The first few jumps are with a 160lbs pole and the last 3 are with a 165 lbs pole.
Lasth month we were trying to get his last few steps right (no hesitating!) and a more effective take-off (jump!).
I now think we should focus more on the swing and the inversion. I have no experience in teaching this part, cause he's my first 4 meter jumper. Please give me some advice or tips for making his swing and inversion better.

tnx,
Niels

[VaultPurple]

That take off is pretty awsome, expecialy for a decathlete whos only a 4m vaulter.Only think i really see is that he seems to be trying to get upside down instead of swinging to that position. As you can see really clear around 53sec that he is pushing himself away from the pole and trying to force himself upside down. But by doing this he is 'blocking out' and that left arm is pretty much preventing him from reaching the inverted poing. He needs to swing through the vault instead of just trying to bend his legs up and go upside down. Best advice I got is hop on a high bar and practice swinging up.

Check out alans swing drills http://www.youtube.com/watch?v=JqS-GGiCHUE

[Run2Niels]

I will tell him about your opinion of the take off. I can see the smile on his face
We do not have a high bar yet. I hope it is going to be build this summer. I will put emphasize on an active swing during vaulting.
You say he is blocking out. Do you mean by that he is keeping his left arm straight during the swing and inversion? Should he in stead pull, and at which moment? Take a loot at his last jump. There is less blocking with the lower arm, during the swing and inversion.

He now jumped with 160lbs and 165 lbs. I want to let him use a heavier pole, because to me it looks like he blows it through a bit. Is this a good idea?

[VaultPurple]

The first one probably has the best technique as far as what he needs to be doing with his arms. He seems to be fine up until he is in line with his arm in the swing, then he tries to make himself go upside down by what looks like just yanking his head back and hoping he will go. Its a problme most people have when first starting, Its like when you try to teach someone how to do a gainer off of the diving board and they jump and arch their back backwards and look back thinking this will accualy make them flip, then they bust their back, when in reality you have to flip your feet and hips over your head, not your head under your feet. The best way I can discribe what you have to 'visualize' is to visualize swinging your hips over your head. And swinging the neck back does not help, if anything it hurts by arching the back and throwing the feet foward. Try to get him to do it with some straight pole drills first.

Look at this guys 2nd and 4th jump. 2nd is best because he keeps the trail leg straight the whole time. It has to kick through fast like you are kicking a soccer ball.
http://www.youtube.com/watch?v=XOvh8wuIcPM

ps. I dont think he was blocking out by pushing arm at take off really, more of he just wanted to yank himself upside down, once he swings fast to that position that problme should go away, he didnt seem to do it all of the videos. And there shouldnt really be anypoint where you pull, atleast not at this point in his career.

[powerplant42]

As a decathlete, it would be beneficial to his other events (especially long jump) to get him running better. His foot hits the ground too far 'under'... In other words, he needs to put his feet out in front of him more (when carrying a pole, the center of mass is moved forward, so the foot must strike even further out). His knees are a little low, but at the end of the approach this is to be expected. Do you have video of a full run?

His plant could be better immediately. Make his grip shoulder width, and get him to keep his left hand very close to the chest (making his right hand go back out behind him).

His take-off is nice and free (good job!), but his foot should be punching up under his glutes (the knee should be bent as much as possible).

Is this one of the athletes from your thread a few months ago?

[Run2Niels]

it is Paul Groen. I madi this video in september 2008 => http://www.youtube.com/watch?v=fdeKB5FwRiU
After this moment he did not train very much on the vault because of the cold winter here in the Netherlands. We started in march again.

[Run2Niels]

Powerplant and vaultpurple, thank you for your comments. I hope and expect them to be valuable in the upcoming training sessions.