13 feet New pb. Please Critique

[perezn03]

http://www.youtube.com/watch?v=QlojZ4drT08

My arm collapsed but i was able to muscle back somewhat before i elevated my hips.

[KirkB]

Nice jump!

Now follow these instructions (from here: http://www.polevaultpower.com/forum/viewtopic.php?f=39&t=11345) so we can comment intelligently on your jump. Especially this ...

2. Please post as much information as possible about yourself. Tell us:
Age:
Grade:
How long you have been jumping:
What pole you are on (length and weight rating):
How high you are gripping:
What bar(s) you are attempting in the video

Also, edit out all the non-PV stuff ... the last 26 secs of your 46 sec vid ... so you don't waste our time. You'll get more replies if you help us to help you.

You should also add your PR to your profile.

Kirk

[bel142]

Morning,
Honestly I swear I have seen you vault before, but I don't know... Ever been to a Penn State vault camp?
anyhoo, congratulations on the PR, looks like you have more in you.

Without knowing much about what you are vaulting on/gripping and what stage you are in your career, we can talk about other things. Unless I'm wrong you are running from 5 lefts right now, that is a great run for you, it short, and looks like you can be competitive with it. Later in the season you have the ability to back up a few lefts and add more grip, so that is a good thing.

If you want to get 13' 6" --> 14 out of that pole you are going to need to go down to 4Ls, right now you are hitting the pole hard enough that you are blowing through it, you need 5 --> 10 more lbs of fiberglass in your hand from that run. If you are in high school, then you have a solid run, i am enjoying your knee lift and your turn over rate. Just note that when you start your pole drop try not to chop your steps down, you still need to run, your forward lean is going to pull your body forward you need to turn over quicker, but this does not mean chop your steps.

If I were coaching you, after that vault I would tell you to take a full step into the pole, keep the body integrity directly off the ground. When you are swinging to inversion you need to keep getting back more and try to cover the pole, your legs are about 9 inches away from the pole before you really get up side down. Next, when you are upside down you really want your legs to be on the runway side of the pole, If you can do that (when you have to correct pole) it will uncoil with you going up really vertical, keeping you away from the bar, but you really need to get back on the pole for this to happen. Before you pull, when you start to get inline with the pole, your shoulders are still rounded, you need to drop completely on your shoulders and really tug on the right shoulder, just like the full extension of a dead lift. When training work for pairing hip/hand/shoulder movement, if you can learn on a rope or something to pull through and drop back on the shoulder and keep the hips in line completely vertical, that is going to help when coming off the pole.

Looks good those are just a few things at a quick glance, you can go higher, train hard and it will come,
cheers,
bel.

[vault3rb0y]

If i were coaching you, i would say ONE thing:

1.) Press up with your bottom hand while you swing

[perezn03]

Yes sorry,
16 jr in hs.
my grip is 13'5 or 13'3 on a 14 165 from 5 lefts
The bar is 13 feet.

And yeah i did go the past summer to the Penn state vault camp so that is probably where you have seen me.
Thanks for the advice everyone, i will try to work on those things as much as possible!!!

[powerplant42]

I agree with vault3rboy... but not with the way he's saying it. Do you understand what he's advising you to do?

[perezn03]

Im assuming it was in relation with my left arm bending back, giving sort of a fibernose feel to my jump and that he was advising to push up to get a higher plant?

[powerplant42]

Keep your left elbow bent outward... and drive your left hand straight up. DON'T block.

[perezn03]

Alright! i'll keep that in mind. Thank you very much.

[vault3rb0y]

Yes, thats exactly what i meant. I also hoped to not confuse you with too many instructions. Use the simple thought of "push up while you swing" and it will do this:

1.) Make the transition from runway to pole a lot more smooth, and keep the pole speed moving toward vertical.

2.) As you swing, if you think about putting pressure UP with your bottom hand, it puts ALL of your weight on your top hand. This is where you want the energy of your swing to go into the pole, not through your bottom hand.

3.) It keeps you from using your bottom arm to help accelerate your swing. Instead, it forces you to use your core strength and this goes into the pole and keeps the pole moving forward as well. Pulling with your bottom hand is cheating, and essentially stops the move from moving toward vertical.


....Now if you think about all these things while you are vaulting, you are not going to make a bar. So simplify by thinking about keeping upward pressure with your bottom hand while you swing. And post video (if you can) as you continue to progress, and we'll let you know if you've got it right or if you are blocking.

[powerplant42]

Do it with a stiff pole FIRST.

[perezn03]

Thanks! i will do my best to work on this, also if you will entertain another question. My coach has decided he wants me to now tuck during my vault. I'm slightly skeptical because i was thinking A) if i tuck too soon i will reduce my forward penetration as my center of mass will be higher B) I believe that to now change to the tucking idea, it might be hard as mentally, i trail my leg to the inverted seated row or (L) position.