I am stuck in the "bucket"

[MattM]

http://www.youtube.com/watch?v=Yt0CR8B1CL4

This is just an example of my vaulting, you should get the general idea though, because that's what most/all of my vaults look like. In related videos you can find more of my vaults. On this vault, I was about 6 inches under on my plant which was a also little late. Also, since then I have moved my grip 2 fists closer together.

What I mean by "bucket" Is that when the pole is unbending, I stay stationary in the air and my back is parallel to the ground. During this time, I pause while the pole unbends then when it is almost completely unbent, I finally *start* to raise my hips and drop my shoulders. What I was wondering is how to fix this, and what drills I can do to improve and get me out of the bucket. How can I drop my shoulders and raise my hips properly? I've tried in practice and a lot it feels like I am but when I watch videos of myself at that practice I'm still in the bucket. Thankyou very much.

[xjoeyx]

I had this problem today and my coach explained it almsot exactly like this " If you feel like you're getting completely upside down, then you need to feel like you're going past that point." Basically you're getting upside down, but your back is parallel and when the pole unbends it will shoot you out more than up. You want to feel like you're completely behind the pole and almost too far back apparently. Rather than feeling completely upside down, you should feel as if you're feet are behind your head back towards the runway. Hope that helps some.

[joebro391]

I had this same problem (it still afflicts me sometimes), but the vaults in which I don't do it, are the vaults in which I'm most aggressive. Because of the added speed going into the vault, i never slow or stop (no passive phases). Just attack it with everything you got. -6P

[baggettpv]

Matt,

Disengage the bottom arm from a forward pressure and take the hands up. The left arm is keeping the hips from swinging thru thus keeping the back flat.

Rick Baggett

[AllaboutPV1]

Matt, hey man this is Robby. slow the vault down and watch your head, notice how you look down at t-o and then when you are about ready to pop your hips you tuck your head in again trying to see the bar. i think if you keep your head neutral and look for your left hand when you pop and start to ride up the pole i think this might help your problem. also keep working the arms it will help you to get out of that bucket. keep working hard man you will get it. i am excited to see some big marks from you this season.

[MattM]

Thanks for all the advice guys, nice to see you all on here. I'll definitely be trying what you're saying, I have an upcoming meet on March 19th, I'll try to post the video from that meet on here.

[superpipe]

Just like some other people have stated, I have this same issue myself. Aside from your head needing to stay neutral ( not the biggest problem I see ), the problem is you're breaking at the knee way too much on your trail leg during the swing. You essentially stop loading the pole when you break at the knee on your trail leg, which causes the pole to start unbending before you have time to finish the swing. Keep that trail leg straight ( doesn't have to be 100% straight, but pretty close ) the whole time during your forceful swing until your feet pass the pole. Trust me, you'll feel like you're about to do a back roll when you keep a straight trail leg swing all the way through. It generates alot of force.

[MattM]

Here's my attempt at 14'10 today at the first outdoor meet, it's hard to tell where my steps are with people standing in the way but they were on.

http://www.youtube.com/watch?v=uHFX0g-ZtMY

[Polevaulter2012]

Hey man. Nice Jumping! A couple things you should work on is dropping your shoulders back when you pop and then pike over the crossbar you are "supermaning" it right now. You are looking a lot better,keep up the good work!

[MattM]

Thanks Scott, I did a lot of things better than the end of last year and this indoor season. My steps were also on, a couple of my jumps were even out a few inches, my swing was also much more constant, rather than broken down into two sections, and if you notice my head, it's not thrown back. I need to work on coming off the pole at more of a 12 o'clock position, rather than just dropping my feet when I'm close to the bar, so I'll work on keep going up then finishing with a pike.

[tsorenson]

Hey Matt! Nice job coming out with a strong performance in your first outdoor meet!
Your rhythm and plant have improved dramatically...no more overstriding into the plant that I can see! Great tall posture and steady increase in cadence, this is part of the reason you are no longer stretching under. You also have learned not to block out with your bottom arm, nice job! I still say you are the most coachable kid I've ever seen...
I'm not going to touch the first step of your run because I'm sure you have re-instated the high step for a reason!

You are still letting your right hand come back behind you a bit towards the end of your run, but not as bad as before. It doesn't seem to be keeping you from getting your plant up early but it may compound matters when you get on longer heavier poles. Something to focus on in your walking plants and pole runs.

As Scott said, you are overly passive once you swing past the chord. Once you cover the pole, immediately explode your hips upward (I prefer to focus on driving the hips up rather than driving the shoulders down because it has less tendency to make people throw their heads back...the shoulders will come down if the hips go up). When you do this aggressively you will add inches to your jump. Practice it on the rings and see if you can make the rings "go slack" because you've shot your COM above your hands! This is what you need to do at the top of your jump!

Scott also nailed the "superman" at the top...piking at the hips will get you another several inches, and easily the 15' jump I predicted for you this season...it's looking like I may have guessed too low...the pike can be practiced by doing "rockback handstands" over a low bungee or bar.
Take care,
Tom

[MattM]

Thanks Tom.

I've been doing tons of short poling planting drills, running from 39 ft (3 stride) and taking off from about 3-6 inches out, which I've incorporated into a full approach as taking out on. Just constantly taking out from on or a little out.

My hand hasn't been as bad, it came out because I actually had to move up into two stiffer poles that I'd never been on before until that day.

"Once you cover the pole, immediately explode your hips upward" I'll work on this, I saw Scott do quite a few of these at the symposium, so I'll work on these. I don't have any rings that I can do them on, what other tools could I do it with?

I'll try working on the pike, it doesn't sound like it's the hardest thing to adapt, but a very crucial part to the vault and can make it or break it if executed rightly or wrongly. Thanks for the help guys.