What do you think?

[rossi]

Hi all!

This athlete started pole vaulting october 2010. I'm his coach and we are trying to implement the element keys of the Petrov/Bubka model.
His pb is 4.10m (august), but has improved quite a lot since then, so I think he will clear 4.50m within a month.

http://www.youtube.com/watch?v=Z797YPH09bU

My questions:
Does he run tall enough?
Is his plant - and timing good?

I know we have lot of work to to with the inversion and push, but at the moment I think it is more important to focus on the basics in run up, plant and take off.
I have noone else to discuss technical details with, so I would appreciate any advice/comments.

[tsorenson]

A lot of good things here. A few things that need improvement:
1. Keep bottom hand high throughout plant. The fact that it drops slows the steps and affects the posture. Can be emphasized on "jump over the tip" drill and stiff pole vaults.

2. Get the right foot "glued" under the butt at the takeoff for a much faster swing into inversion. This position can be emphasized on highbar swing drills, also jump up & catch highbar or rope.

If your athlete can fix these two things, the top end will take care of itself. If you want a good drill for the top end, have your athlete swing to inversion on a rope (helps learn to get close to the pole during inversion).

Good luck (Lykke til),
Tom

[rossi]

Thank you for your reply, Tom

1. I think he stretches his lower arm fairly well, but flex to much. You're probably right, so I have to study that chapter a little more closely.
2. I see the point about "the heel of the right foot up to the buttocks". I just read that it is an important element in ensuring a solid body - and makes it easier to swing into inversion.

I'm going to put these elements into the training sessions over the next few weeks. Will be interesting to see the effect.

Again, thank you!

[Barto]

Most of his "issues" will sort themselves out if he learns to jump off of the ground with more force. He is in a hurry to hit all of the correct positions and this causes him to forget to really takeoff with as much force as possible.

Takeoff is everything.

[altius]

Right on Barto - but i dont think he will be able to improve his take off until he learns to control his last six steps - over striding badly at present.

[rossi]

Barto: Agree, his take off is not strong enough. We are working on it by drills, strenght training, long jump sessions etc.
Altius: You're right, he is over striding. Hmm, quite much, actually. thanks. He is a sprinter, 11,2 - 100m, so I think we will be able to sort this out.

He is really new to pv, started last year, and I don't have a lot of experience as a coach, so your comments have been very helpful!

[altius]

He should include 4 -6 x 20/20 metre runs in his program - at the moment three times a week - gradually reducing to one - when he can nail twenty steps -against the watch. With his stride pattern at present it may take him a couple of weeks to even manage to get the 20 steps in!! As a former spirnter he has never needed to do this so he will probably find it strange - but he must learn to control the last six steps to maintain them at approximately the same length as the step preceding the last six. Then to increase speed through that phase he must increase cadence markedly.

[rossi]

Thanks, Altius

We have included the 20/20-drill in one of the weekly training sessions for now, but I will take your advice and include this drill three times a week until he is capable of performing the drill correctly. He finds it strange, yes, but he is ambitious and willing to do what it takes to master the basics. His full run up is only 14 steps at the time, and our plan is to expand to 18 during the winter season. With a longer run up, more speed, I think it will be easier to increace cadence over the last six steps. The full run up should also be included as a drill, I guess? With focus on run up basics described in BtB.