Outdoor season 2009 critique

[sooch90]

Hey, well it's that time of the season again... the end of it. This means, I need to start preparing to train for the summer, and I need to have very clear goals in mind.

Here are some videos from 3 different meets this season.

http://www.youtube.com/watch?v=4cnoS0hjhuo

Right now, the things I would like to improve (based off of my jump from meet#3) are...
1.) Get comfortable using the midmark chart from 7 lefts on my biggest pole. I tend to not be able to do this because I get psyched out and stride out when on 7 lefts
2.) Still work on getting the last step DOWN and hitting the plant with BOTH arms

However, I'm not really worried about getting the inversion down, because I know that once I get on the right pole with the right grip and get my takeoff/plant down, I'll be able to invert more fully. I think on problem with my last jump from meet #3 is that the pole got a little too soft (the standards were at 30 and it looked like I vaulted into the bar).

This brings me to the question of my takeoff. Do you think the last jump in the video (from meet #3) would be considered a "weak" takeoff/plant according to the petrov model? Of course it's not perfect, but do the hands need to be more up? I'm sort of stuck between trying to figure out the model I'm using, and I guess right now, I don't really have a set "model". To me, the ideal takeoff that I strive for, would be something like Nico Weiler's( http://www.youtube.com/watch?v=P7I9Ie6y68k ). I want to have an outside takeoff, with an aggressive and high plant (which I was sort of getting with my 14' attempts in meet #1).

What do you guys think? Should I focus my time on getting my muscles to learn to get my hands up high and drive up at the plant? Is there some other area that needs more focus?

Over the summer, I'll be working primarily on gymnastics and getting FASTER with some pole vaulting and weightlifting. Does this sound all right? I need some direction! Any comments would be great!

Stats...
Height: 5' 8.5"
weight: 147lbs
Age: 18
grade: Will be a sophomore in college next year
PR: 13' 7"

Thanks!

[vault3rb0y]

I think that although your run and take off are pretty damn good position-wise, that the easiest thing over the summer to give you the best results next season is still related to your run and take off, and its pretty simple too-

You are very tall and have a great pole carry and drop. However you are quite literally leaning back, especially on your last few steps. Try to achieve a slight forward lean on your run, and jump into the pole a little more. I say jump "into the pole" only as a mental que. You are actually going to jump at a higher take off angle and with more power if you think about pressure up and in at the plant. Right now your pole speed takes a big hit at the plant because you aren't "attacking the box", you are leaning back a little, and your hips get sucked under a bit.

I would suggest your competition step pole runs. Focus on being tall with a slight forward lean and explosive on your take off. I feel like you shouldnt worry about your hands, and that the summer should be about working on the muscle memory of your run. If you get this down, the rest of the jump will be 10 times easier to work on when you start jumping again.

[sooch90]

I think that although your run and take off are pretty damn good position-wise, that the easiest thing over the summer to give you the best results next season is still related to your run and take off, and its pretty simple too-

You are very tall and have a great pole carry and drop. However you are quite literally leaning back, especially on your last few steps. Try to achieve a slight forward lean on your run, and jump into the pole a little more. I say jump "into the pole" only as a mental que. You are actually going to jump at a higher take off angle and with more power if you think about pressure up and in at the plant. Right now your pole speed takes a big hit at the plant because you aren't "attacking the box", you are leaning back a little, and your hips get sucked under a bit.

I would suggest your competition step pole runs. Focus on being tall with a slight forward lean and explosive on your take off. I feel like you shouldnt worry about your hands, and that the summer should be about working on the muscle memory of your run. If you get this down, the rest of the jump will be 10 times easier to work on when you start jumping again.

Hey, thanks so much for the advice; I really appreciate it! Yeah, I agree, and I'm going to make my run and my takeoff my focus for the summer. I've been trying to work on having a slight forward lean during the last few steps, but when I switched to a bigger pole, it kind of went away haha. However, you don't think I should worry about my hands? But don't my hips get sucked under because I'm not getting that high pressure/attack at the plant?

Also, could you explain the term "pole-speed"? I keep hearing it, but I'm not completely sure what it means and why it's important (although I'm sure it is important)

Thanks again!

[vault3rb0y]

To keep your hips from getting sucked under, you focus on a powerful takeoff step. Your hips will naturally stay back if you hit it correctly and are not under. When you are under, you are forced to counter-act your hips getting sucked under by pushing out with your hands. If you can get your run and take off right, your hands just need to support the pole as you leave the ground and swing. If your hands are playing a role in keeping your hips back, you are wasting energy during a time you could be swinging. It comes back to that take off being On and agressive.

The pole speed is the speed of the pole moving to vertical in the box. Basically, it is how quickly, after takeoff, the pole moves forward toward the mats.
If that doesnt make sense, grab a pole, put it in the box, and throw it toward that mats. That's pole speed.

[sooch90]

To keep your hips from getting sucked under, you focus on a powerful takeoff step. Your hips will naturally stay back if you hit it correctly and are not under. When you are under, you are forced to counter-act your hips getting sucked under by pushing out with your hands. If you can get your run and take off right, your hands just need to support the pole as you leave the ground and swing. If your hands are playing a role in keeping your hips back, you are wasting energy during a time you could be swinging. It comes back to that take off being On and agressive.

The pole speed is the speed of the pole moving to vertical in the box. Basically, it is how quickly, after takeoff, the pole moves forward toward the mats.
If that doesnt make sense, grab a pole, put it in the box, and throw it toward that mats. That's pole speed.

I see, so then when people say you should "keep the pole moving" what do they mean? Am I "keeping the pole moving"?

Any other comments? I'd love to hear all of them!

[KirkB]

"keep the pole moving" ... "pole speed" ... "roll the pole to vertical" ... then all mean the same thing.

Kirk

[vault3rb0y]

Telling you to keep the pole moving isnt something i would say. I would say "keep yourself moving, and the pole will move with you".

[KirkB]