Last meet of Spring Looking to improve.

[tylerd1994]

Here is a video of my jumps at one of my last meets of the spring season. Indoor is just around the corner and I want to put together a check list of things to work on all season. I was using a 13ft 145, holding at 11'6. I ended up clearing 11'6 with this grip. The meet after this I cleared 12' with a 12' grip but I did not get it on camera.
http://www.youtube.com/watch?v=54-Ti2KE ... xfupNC9yDD

This is what I have observed that I differently need to work on.

- In the run I need an actual pole drop, higher knees, get faster. Should help with getting on a larger pole
- It seems that I filp off the pole prematurely each vault, not getting fully vertical, losing height.
- Possibly a stronger swing, drive, etc.

Any tips would be greatly appreciated. This season will be my Jr. year, and I'm shooting to clear 13ft. Pole selection is a bit tough, but a fellow vaulter and I have been working with other schools to allow us a wider selection. It seems each year I can clear my hand grip, but I haven't had enough speed and strength to advance my grip up further and further. I plan on doing some more intensive core workouts this winter. I've been going to my local YMCA and doing a gymnastics course on Thursdays. Doing alot of Bubka like swing drills with the rings, and uneven bars. Any help would be appreciated. Thanks!

[tsorenson]

Your work on the pole doesn't look too bad. Your pole carry needs a lot of work. Your hands are low and to the side from the very beginning of your run, and you can't have a pole drop if you don't start with the tip up higher. The way you carry the pole is effecting your run posture (low and slow), and it is causing you to roundhouse the plant. Learn to make the pole weightless during your approach so that you can run naturally (tall and fast), and jump into the takeoff.

Learn to carry the pole with your hands close to your body: bottom hand close in front of the sternum with the hand open and elbow down, supporting the pole rather than gripping it. Top hand at the hip, with the elbow flexed slightly to keep the pole up high and centered. Some people like a closed grip with the top hand, others like a loose or 3/4 grip so that they can initiate the plant more easily. However you choose to grip, make sure the pole can't rotate in your top hand while you run. Shoulders square.

Since you have a bad habit pole carry/drop; it will probably feel really weird when you do it right. Practice the correct positions with standing pole drops, walking plants, and pole runs. Once you do about 1000 reps, it will start to improve on the runway.

Don't worry about what happens in the air until you fix what's on the ground.
Good luck,
Tom

[tylerd1994]

I appreciate the tips, I will definantly work on it. I remember attempting to do it last year and it felt fine, but as I was worrying about other things with my vault I forgot about my run! any other tips will be appreciated!

[vcpvcoach]

I would add to do all of your pole drop work off of the runway on the track or grass. Seeing the box will throw off your timing when you are vaulting.

[tylerd1994]

Indoor practice starts Jan. 3. We have sliding box drills so I plan on doing my pole run technique and pole carrying technique during all of these runs. Then once the meets come it should stick. I'll start watching some videos of more elite vaulters to get it down right!