Looking for constructive advice

[pvhigh1]

Hi my name is Tasha. I am a junior in high school and I'm open to any advice that anyone can give me! My PR is 11'9". The link has attachments of my vaults from my last meet. Thanks!

http://sites.google.com/site/ferrispv/Home/200905

[altius]

Cant get video to play!

[pvhigh1]

okay here, i uploaded it on youtube if you can see that. thanks

http://www.youtube.com/watch?v=O8eA13Jv9Rs

[pvhigh1]

here are some better videos all in one! please take a look!

http://www.youtube.com/watch?v=pdQsoxkeRF4

[ACvault]

The first thing I notice is that you are very fast. However, it seems to me you could add more into your run by getting a bigger knee lift. You accelerate very well but you need to focus on getting more power out of your strides (focus on pushing out of the back with big strides and then accelerate).

Once this starts happening, you will be able to put more energy into your takeoff. This will allow you to swing better and finish your vault better with extension off the top.

[pvhigh1]

Okay thank you. My coach and I decided I should probably move back to an eight step because I barely get to full speed before I plant. So hopefully that should help.

[powerplant42]

I disagree with the longer run... Isinbayeva uses 8, and Jack Whitt is using 7 at the moment...

I think you should work on keeping your left hand closer to your chest during your plant. This will help you increase your cadence at the end of your run, which is really what is limiting your speed and control. You'll find yourself going faster, planting more smoothly, and taking off FREER.

[ACvault]

Okay thank you. My coach and I decided I should probably move back to an eight step because I barely get to full speed before I plant. So hopefully that should help.

I don't know that moving back to eight steps will help much. Most high school athletes only need seven lefts. If you think you are not reaching full speed before you plant then you need to focus on driving out of the back more powerfully. This momentum will carry you through the run. The crucial part does not necessarily happen in the middle of the run, it is the beginning and the end that dictate how efficiently you are going to take off and swing. Focus on being aggressive during the last three steps. The reason you think you are not reaching full speed is because you are trying to turnover too fast too soon.

[rainbowgirl28]

Nice job on the PR at Pasco!

[pvhigh1]

Okay maybe I won't try the longer run... I will try making my hands closer on the grip to keep my left hand up. Is there anything else about the swing/inversion part you can help me with? I seem to have trouble with sealing to the pole.

[pvhigh1]

Nice job on the PR at Pasco!

THANKS!

[ACvault]

Okay maybe I won't try the longer run... I will try making my hands closer on the grip to keep my left hand up. Is there anything else about the swing/inversion part you can help me with? I seem to have trouble with sealing to the pole.

When you take off, focus on high hands and a nice open plant. This will give you room to get a strong swing. To work on your swing, get on a high bar/set of rings and practice driving the knee and whipping your trail leg. You need to be patient and not rush your jump when you are in the air, this is why you are not fully completing your jump. Once your swing becomes stronger and you learn to stay on the pole longer, the inversion will come naturally.