A Vault Practice That I Wish I could Forget...(11-10/12-09)

[joebro391]

This makes me hate life...and love the vault even more

http://www.youtube.com/watch?v=McFtqfuj968

Had 2 horrible jumping sessions. Why...? Probably due to an inconsistent run (in short). I'm so depressed that I don't even think I can write up an accurate description

JUMP 1: took off, under WITH a late plant. swung my left leg kind of bent, and not very aggressively. Actually managed to come back, and got off the pole decently, despite the horrible first half.

JUMP 2: still taking off under, with a late plant. better chest-drive and drive-knee. WEAK SWING (bent leg again). Didn't come back at all and flagged out.

JUMP 3: I actually thought that was a really good take-off. Free, not late and I actually jumped up a bit. Kept a good drive-knee, and I was pretty happy with the swing. (so a pretty good jump, up until my swing leg became parallel with the ground). But then I get stuck in the dreaded 'V' and the pole recoils and I can't do anything...why?? not aggressive enough?? grrrrr

JUMP 4: Took off a little under and definitely could have jumped better (little sink in the top of the pole), but had a pretty good drive and swing. This time i continued the swing, but once again, I got stuck in the 'V' and the jump dies.

JUMP 5: took off a little under, but I leaned back at take-off (similar to what i often did on 15-foot poles, last year), and that caused so many problems. Swing-leg broke, and I tucked and got stuck in the 'V' and flagged out, big time :X

all in all...this makes me want to do nothing less than 1000, 3-step straight pole drill (sand pit and vault pit) and hundreds of 5-step pole runs. This was a terrible week and I'm still not quite sure. All tips (especially towards training techniques) are appreciated. {shrugs} I'm really at a loss. -6P

[kcvault]

I have not looked at the jumps yet I will in a minute but wanted to say don't be so hard on yourself. Dont focus on what you did wrong the practice before that practice is over you can not change it Only focus on what you are going to do right next practice.


---Kasey

[powerplant42]

I would say you got the V of Death because you are pulling... I see no other explanation for it.

6P, just put it behind yourself and move on. It's only one practice. Be glad that this wasn't a meet!

[joebro391]

thanks for the kind words guys, i really appreciate it. You're right, I just gotta focus on how I can fix these problems and implement them in the next practice. -6P

[VaultPurple]

Biggest problem that you need to concentrate on is rowing. You seem to be rowing your arms forward when you are trying to invert, this is pushing your body away from the pit and causing you to get stuck on your back. It is so much easier to invert when you are in front (closer to pit) of your back arm than if you are pushed behind it.

Good drill for this... lay on the ground on your back and reach reach your arms up in the air like you are vaulting (up is up, and down is down), so your right hand should be in front of your body (Well like a few inches behind your head so that your arm makes about a 60-70 degree angle with the ground behind your head. Now hold your hand in this position and rock back into the V position so that your knees are at your hand. This will teach you to invert without rowing your arms forward. We did this in practice by slanting one of the bars on the parallel bar and putting a mat under it so when we layed down under it we could grab the bar with our back still on the mat. Then we slide forward a little so that the bar is behind our head (giving that 60-70 degree angle with mat), then go to the V position, then drop shoulders and completely invert. If you try to do the drill with a 90 degree angle with the mat you will find it much harder to invert. But make sure in this drill you do not use your arms to invert, the shoulders should stay relaxed and you should just rotate around them, not actually use them.


Second Problem, not leading very well with your chest. But I'm sure you know enough drills to work on that one.

[kcvault]

Not that bad just not hitting great take off positions which reflects in the top end of your vault. Also after you have swung to the top you need to break your elbow inn more and stay as close to the pole as possible. Also once you are inverted you need to be pulling up as long as you possible can (when you first do this it will feel like you dont have time to turn over) allowing you to turn and push straight down the pole. do some slide box get your run down with the ideal take off that you want to his and then most of the problems with the jump will fix themselves.

---Kasey

[IAmTheWalrus]

It looks like you are staring at the bungee. This prevents you from rotating about your shoulders, and can be a huge contributer to ending up in the V. Just be careful that you don't "throw" your head back. That won't help either. I'd recommend relaxing your upper body a bit when you are swinging, and allow the bungee to "pass through" your vision as you swing. Other people may have better advice on how to prevent yourself from staring at the bungee without throwing your head back, I just wanted to make you aware of my observation. Happy Vaulting.


-Nick

P.S. Cheer up a bit, at least you're vaulting inside

[powerplant42]

It looks like you are staring at the bungee.

Now there's a thought!

Cheer up a bit, at least you're vaulting inside

And there's another one!