Penetration and the swing

[orhsvaulter]

My main problem when vaulting is not getting enough penetration and i have been working mostly on my run plant and takeoff to improve this.
However, when i watch elite vaulters it seems as if they get a lot of horizontal distance when the push off the pole not just vertical. Is this something to do with their swing and extention or is it just the massive amount of energy released by their poles unbending?

[powerplant42]

It's all about the take-off and swing.

A stronger take-off and longer/quicker swing are what you need to move the bigger poles forward!

[rainbowgirl28]

My main problem when vaulting is not getting enough penetration and i have been working mostly on my run plant and takeoff to improve this.
However, when i watch elite vaulters it seems as if they get a lot of horizontal distance when the push off the pole not just vertical. Is this something to do with their swing and extention or is it just the massive amount of energy released by their poles unbending?

It sounds like you are holding a little too high for where your speed/technique currently are. Drop your grip a fist or two. If the pole feels too stiff with a lower grip, go to a shorter pole.

[vault3rb0y]

You have good insight! If i understand correctly, you are talking about how elites have room in front and behind the bar when they clear it, and land pretty deep in the pit? This is the pole speed, and it comes down to your take off, like PP said. You dont have to be an elite to do it either! Try to jump off the ground before the pole hits the back of the box. Research a "free take off" and you will find out exactly what it is and drills to practice it. A pretty good tip for pole speed, though, is that holding lower helps a lot . You can get more off the top of the pole by lowering your grip, and you usually make pit easier as well. Your main problem is penetration, and it's that case with EVERYONE. You've already hit on the main goal in pole vaulting high- moving the pole to vertical (and beyond). The better your run and take off are, the more penetration you get. Dont worry so much about the swing and extension until you leave the ground very well. I hope this helps!

[orhsvaulter]

thanks for the advice i am really working on a better takeoff. My coach tells me that i leave the ground flat footed a lot of the time instead of "running through the takeoff". my left arm also dramatically breaks towards my forehead when i take off. I jumped my pr 14'2" on a 14 165 gripping 13'6 with the standards all the way back and I weigh 145. we don't have any heavier 14's so i just transfered my grip to a 15' 150. I usually am very shallow with this pole but i have had a few good jumps on it and have cleared a bar at 14'9" in practice. I really want to consistently get on this pole in a hurry because state qualifiers are in a week and i need 14'10".

[KirkB]

Orhs, your poles aren't that far apart ...

OrHS's Poles.JPG (11.97 KiB) Viewed 3960 times

Based on how you feel in your next meet, you should be able to jump 14-10 on the 150, especially if you've already cleared 14-9 with it.

Just adjust your grip up or down a bit depending on the wind and how you feel.

Psyching yourself up and jumping a little harder on takeoff might be all you need to get that penetration that you're looking for on the 150!

Kirk

[vault3rb0y]

although the flex on the pole feels the same, the sailpiece on the 15' is going to be higher, and feel even worse if you are holding at 13'6". It sounds like you push off pretty well, so this is a rare case i would say you are ok to move up a fist when you go to the 15'. Make sure you accelerate your last few steps and really attack your take off with a good split position, pushing upwards with both hands- no pulling, thats very important. I think you will get on it no problem. Dont be afraid to inch your grip up too, if you weigh 145 you will still get some good pop holding 14'. I wouldnt go beyond that, however. Play it by ear and see how it feels holding a little higher. If the jump feels better, roll with it, otherwise keeping your grip at 13'6" is ok, you just gotta get back quick enough.