Halp

[herpderp]

What poles do you have available to you?

The best one I can think of right now is a 13'6" 150 I believe.

Herpyderpy has 11.7 100m speed, so as soon as he applies SOME of that speed down the runway on that pole ... and gets a decent JUMP on takeoff ... and starts to swing even a little bit ... he's going to break the pole. This could happen within just a few days of continued practice with that pole ... it's that close.

I've been doing loads of swing drills on a highbar that I managed to find near a different high school, and I've also been working on my sprint speed (lifting and repeats) along with a few plyo workouts, so we'll see how I do this weekend. I'll try and get some more video, as well as confirm what poles I have access to.

And I think you're right Kirk, I've never really noticed tapping significantly helping me, and it seems like a silly thing to get used to.

It's counter-productive (impossible, actually) to swing on a stiff pole when you press with your bottom hand.

I can manage to get my hips up to the top of the pole on a pop-up, so I don't really know what's keeping me from it (besides the obvious) on my actual vault. I'm probably just freaking and letting my "curl up and hide" hindbrain take over.

Gotta work on that.

Thanks for your help everyone.

[KirkB]

I can manage to get my hips up to the top of the pole on a pop-up, so I don't really know what's keeping me from it (besides the obvious) on my actual vault. I'm probably just freaking and letting my "curl up and hide" hindbrain take over.

Just get used to the proper one-legged swinging action on the rings, highbar and/or rope. Then apply that same feel to the actual vault.

Remember not to MUSCLE up. Instead ... SWING up!

Kirk

[vault3rb0y]

Take a look at your position at this point in the vault. This is the point in the vault that you should be as long as possible, from top hand to your heel. This is calling swinging to 'the chord of the pole'. Hitting this position makes the inversion a lot easier. When you ball up off the ground like you do, you stop putting energy/pressure into the pole, and it starts to unbend too soon. So you have no chance to get inverted before you are already at the bar. You need to keep the pressure on the pole with a long continuous swing.

Rings simulate this long continuous swing very well. If you do it right you will feel a lot of pressure on your hands and shoulders when you swing your legs underneath your hands. High Bar bubkas are good to do, but more difficult to do with straight legs. Work up to that sort of exercise.

When you are on the high bar, you are forced to bring your hips to your hands because the bar is fixed to the ground. In the vault, things are more difficult because its not a fixed bar, but you still need to move your hips to your hands like AVC coach said. That happens with a long powerful swing with your hands pushing up over your head the entire second phase of the vault.