Progression

[crayford]

This is my entire 2009 Outdoor Spring Pole Vaults

http://www.youtube.com/watch?v=pwNyaPR35TA

I bend my trail leg too early and something was really messed up with my run during my last 3 attempts of the season.

Most jumps were on a 13' 160 or a 13'7" 155.
I am 5'10" 155.

Be aware that the music uses vulgarities.

[gvvault]

This is my entire 2009 Outdoor Spring Pole Vaults

http://www.youtube.com/watch?v=pwNyaPR35TA

I bend my trail leg too early and something was really messed up with my run during my last 3 attempts of the season.

Most jumps were on a 13' 160 or a 13'7" 155.
I am 5'10" 155.

Be aware that the music uses vulgarities.

Your take off is probably the best part of your jump, at some of the meets, you took of jumping up and aggressively and you drive in pretty well.

Now, as you've said, your trail leg is a problem. What you need to do is get on a high bar!!! High bar drills will get you a powerful swing and if you combine that with your take-off, and you should be jumping higher!

I'm guessing you're tucking in order to get inverted, but you need to remember that tucking, although it will let you rotate faster, it will not transfer your energy as well as a long trail leg.

Once you fix your swing, a lot of the later stuff in your vault (your inversion and fly away/coming of the pole) should also improve.

[powerplant42]

I like you gvvault, you have a good deal of sense!

The high bar is the way to go, as well as stiff poling in the sand... Just as everyone else should do... EVERYONE!

I'd add that you need to spend the summer concentrating a good deal (A LOT) of time toward your run/carry (though the video quality of the vaults I saw makes it difficult to point out specific flaws)... Something just seems 'off' a little bit. Could you get some film of yourself simply running with a pole?

[KirkB]

... Something just seems 'off' a little bit. Could you get some film of yourself simply running with a pole?

Come on PP, Cray's given you over 5 mins of vids ... including full runs!

Isn't that enough?

Kirk

[powerplant42]

You're right. If I don't bother enough to watch for these things more intently, then...

After watching more vaults, I still can't pick out many specifics, just the 'normal stuf'' I guess... The knees are low throughout the run, the bottom hand comes out too far and drops too low at the start of the '6 stride plant', and there is leaning caused by that. There's too much 'tension' too in the body too... Relax a little bit while you're running!

[vault3rb0y]

That song is badass

I like your revolutionary bar clearance technique, it works well on a few of those jumps lol.



Anyway now to the real deal-

Everyone is talking about high bar work and a more powerful swing. This is all true, and the best way to set up a more powerful swing is to "finish your take off". By this, i mean letting your trail leg come behind you after you leave the ground. From there, when you swing you will have a lot more power. If you dont hit this position, you can essentially forget about having a good swing.

[yoboe]

well as many people said you need to fix your trail leg. the bar drills will help with power and eventually move you up on the pole. it will also get you more inverted, which wll pretty much make you go feet higher.
you also should work on turning so you are facing the bar on the way down. there are drills for this too

[powerplant42]

I'd say don't bother working on your turn or even your inversion until you can swing better.

[KirkB]

I'd say don't bother working on your turn or even your inversion until you can swing better.

Hmm... something must be wrong ... I'm finding myself agreeing with PP!

The bottom half of the vault is 10 times more important than the top half!

Just SWING properly ... and hang on!

Kirk

[bel142]

I managed to watch this all the way through twice, but because of the resolution that is being shown I am not totally convinced.

I am going to concentrate on your run.

With your run the problem that I am seeing is this, your torso is leaning forward, now this is something that you want when pole vaulting however your way to get this happens by bending at the hips. It looks like to me that you are breaking at the hips and leaning forward while rolling your hips back. (hold a flexed hand in front of you fingers together, keeping your fingers extended, bring your fingers forward and watch how your knuckles move this is what I believe you are doing with your body.) The reasons this is difficult to see is you are waring really baggy shorts so its hard to tell your hip position, but because your hips are back your knee drive and run when cycling through is very low. If you had tucked pelvis your knees would be higher naturally. If you pull your shoulders back, stand up and stop learning forward at the hips, then if you tuck your pelvis under you this will help get make your knee lift and running form better and easier.

Then once you get your running form better you can use the pole and pole drop to help pull you forward and this will cause a natural lean in your run.

Just some thoughts
cheers
-bel

[crayford]

With your run the problem that I am seeing is this, your torso is leaning forward, now this is something that you want when pole vaulting however your way to get this happens by bending at the hips. It looks like to me that you are breaking at the hips and leaning forward while rolling your hips back. (hold a flexed hand in front of you fingers together, keeping your fingers extended, bring your fingers forward and watch how your knuckles move this is what I believe you are doing with your body.) The reasons this is difficult to see is you are waring really baggy shorts so its hard to tell your hip position, but because your hips are back your knee drive and run when cycling through is very low. If you had tucked pelvis your knees would be higher naturally. If you pull your shoulders back, stand up and stop learning forward at the hips, then if you tuck your pelvis under you this will help get make your knee lift and running form better and easier.

Then once you get your running form better you can use the pole and pole drop to help pull you forward and this will cause a natural lean in your run.

could you look at my new videos and tell me if I've improved at all?

(and if you want I have individual vaults also posted onto my youtube channel)

http://www.polevaultpower.com/forum/viewtopic.php?f=39&t=18259