Long Run Help

[Starmancer]

So, my problem here is that as I take my step back, my form goes to the toilet. I let my left arm collapse (right handed vaulter btw), tuck in, let the pole get ahead of me, and lower my torso and lengthen my strides during the approach. The only problem i have with this is that from my 5 i am able to clear over 13' while from my 6 or 7 I have trouble sometimes clearing that. Does anyone have an tips or pointers to help with this transition?

[jam354]

Search for dj's mid-mark chart. There are explanations that explain how to use it. I had this problem my whole career and I recently started using the chart after many years of not vaulting and it works incredibly.

[powerplant42]

The chart is an excellent tool to use.

Also, try going in the opposite direction... Yes, take some time to go back to 2-4 stepping! Even 1 stepping! I would spend at least 3 sessions of vaulting on this. It should really help you out.

Try searching for KirkB's posts on 'scaling'. That might help you transfer your technique to longer runs!

[Starmancer]

I have used that chart before.

7 steps - 98-99

6 steps - 84-85

5 steps - 71-72

4 steps - 56-57

3 steps - 44-46

2 steps - 31-32

I am about 6' 164 pounds with a 34" inseam.

[powerplant42]

The chart is blind to leg length. Only height should be taken into consideration (because the take-off spot is designed for a 6' vaulter, but you should be fine then). How did you use the chart? How well did it work for you?

[Starmancer]

It works quite well but often times my run gets better and better and its already back really far.

[dj]

hey

the full run distance isn't the key, if that part is consistant and enables you to build your speed...

but the 6 step "MID" once established and used for consitancy and speed will give you confidence and the ability to "attack" by increasing the frequency of the last 4/6 steps...

the best way to move your run back and be consistent and correct is to put a shoe at the 3 left, 6 step mark from your best 5 left run and jump and grip..

turn away from the pit and run from the "MID" mark back to the number of steps you want to use. Your 5 left is 2 lefts from the “MID” .. a 6 left approach will be 3 lefts back from the “MID” (the "MID" being 3 lefts out), a 7 is 4, 4 + 3 + 7 and 8 left appraoch is five lefts to the "MID".

Toe this new mark with the same grip as the 5.. start and run correctly and you should hit the “MID” quicken the steps and takeoff ok.. if you feel you will run faster on the 6 left you should move the “MID” out a foot just to be ‘safe” on your first run.

Hopefully after the first successful run and take off you will begin to run faster and grip higher which means the “MID” will move back with the added speed.

Hope this helps.. I have done it this way 100’s of times.. the key is to not move the “MID” back to far before you have the correct speed and grip.

dj