Andy's Freshman Year Journal

[andy94566]

Hi I'm Andy, a freshman vaulting at Emory University. My PR is currently 13'8" but by the end of indoor season my goal is 14'6".

I'll use this as a way to post videos of my jumps at practices and meets. Please feel free to comment and critique.

Today's practice 12/6/12

6 left approach jumps on a 14'7" 145 pole (due to headwind had to drop a pole) holding at 13'3", bungee at 4.3 meters with standards at 70. The last jump was my warm up jump with a 13'7" 155 pole holding at 13'3" with bungee at 12'6" and standards at 70.

http://www.youtube.com/watch?v=Mt_LD9yH ... Iw&index=2

http://www.youtube.com/watch?v=s3PvuqiW ... Iw&index=7

http://www.youtube.com/watch?v=saoANR0K ... Iw&index=8

http://www.youtube.com/watch?v=ChkYK1fP ... w&index=12

http://www.youtube.com/watch?v=wJlRENYY ... w&index=14

[Vaulter239]

I watched the first video and something I noticed off the bat was the run up could use some work such as posture and speed. Also really whiping your trail leg will get you a higher vault putting more energy in the pole. Keep working man!

[littlewilson85]

Something I noticed taking a quick glance in your eyes/head is glued to the box at takeoff resulting in a flat takeoff.

[andy94566]

Something I noticed taking a quick glance in your eyes/head is glued to the box at takeoff resulting in a flat takeoff.

Yes, I realized that I have a very flat take off for a very long time. But I didn't think that it might be because my eyes are glued to the box. Do you have any tips on drills or mental cues to not be so glued down to the box?

[CoachEric]

Your takeoff is flat because your pole tip drops below eye level in the last couple steps before your plant.

The correct position is for the pole tip to be passing eye level as your hit your left to begin your plant. This will result in a higher plant and takeoff trajectory, because the accelerating pole tip will rotate the top of the pole upward. This removes the tension from the shoulders, allowing you to get full extension with the arms, and it frees up the legs to accelerate into your takeoff.

Conversely, your low pole carry places the center of mass of your vaulter/pole system far out in front of you, pulling you off balance and making you decelerate into your takeoff. I'm willing to bet that you consistently take off under.

To fix this:
1. Watch video of Bubka and note the pole carry. Notice how the pole tip doesn't just drop smoothly, but it actually accelerates toward the end of the run, and it passes through eye level on his 2nd to last left when he begins to plant. This is what you want to emulate.
2. Practice your run on the track holding the pole with one hand. Try to drop the pole in time with your run, and time it up so your the pole tip passes your face as you begiyour plant on your left. This is totally awkward at first, but it gets better with practice, and it has immediate transfer to the vault.
3. Practice your run on the track, but add your left hand back in, with the elbow down and the wrist cocked up to support the weight of the pole (look at Bubka). Apply minimal support with it, and allow the tip to accelerate into the plant, with the to at eye level when you hit your left.

If you haven't heard of this before, it probably sounds like a tiny detail, but it's hugely important. If you can fix your pole drop, you'll be holding at least 6" hire on a 10-15lb stiffer pole. You're way to fast for that tiny pole your on in these videos.

Let me know if that helps.

[andy94566]

Thank you for your response! That is something I will definitely try to work on today at practice! And yes, I do consistently take off under. I will record videos if I can and see what changes I can make.

Your takeoff is flat because your pole tip drops below eye level in the last couple steps before your plant.

The correct position is for the pole tip to be passing eye level as your hit your left to begin your plant. This will result in a higher plant and takeoff trajectory, because the accelerating pole tip will rotate the top of the pole upward. This removes the tension from the shoulders, allowing you to get full extension with the arms, and it frees up the legs to accelerate into your takeoff.

Conversely, your low pole carry places the center of mass of your vaulter/pole system far out in front of you, pulling you off balance and making you decelerate into your takeoff. I'm willing to bet that you consistently take off under.

To fix this:
1. Watch video of Bubka and note the pole carry. Notice how the pole tip doesn't just drop smoothly, but it actually accelerates toward the end of the run, and it passes through eye level on his 2nd to last left when he begins to plant. This is what you want to emulate.
2. Practice your run on the track holding the pole with one hand. Try to drop the pole in time with your run, and time it up so your the pole tip passes your face as you begiyour plant on your left. This is totally awkward at first, but it gets better with practice, and it has immediate transfer to the vault.
3. Practice your run on the track, but add your left hand back in, with the elbow down and the wrist cocked up to support the weight of the pole (look at Bubka). Apply minimal support with it, and allow the tip to accelerate into the plant, with the to at eye level when you hit your left.

If you haven't heard of this before, it probably sounds like a tiny detail, but it's hugely important. If you can fix your pole drop, you'll be holding at least 6" hire on a 10-15lb stiffer pole. You're way to fast for that tiny pole your on in these videos.

Let me know if that helps.

[andy94566]

Pretty decent meet today, no PR but 2 inches below it isn't so bad considering I have been vaulting a foot below. I got 4.10 meters which converts to almost 13'6", so it's slowly getting there. Played around with my standards and grip at 4.25 attempts. On the 3.65 and 3.80 videos I was using a 14'7" 150 pole holding at 13'3" and for the rest of the jumps I was using a 14' 165 pole holding at 13'3", and towards the end I brought it down maybe an inch for the last attempt at 4.25. My friend was unable to film the 4.10 jump but I cleared that on my first attempt after getting adjusted to the 14' 165 pole during the 3.95 jumps which I cleared on the third attempt after finally getting the feel for it.

3.65: http://www.youtube.com/watch?v=oV1twI8C ... e=youtu.be

3.80: http://www.youtube.com/watch?v=EcSsz46T ... e=youtu.be

3.95 (first): http://www.youtube.com/watch?v=FLCVLJjp ... e=youtu.be

3.95 (second): http://www.youtube.com/watch?v=gYk_x--q ... e=youtu.be

3.95 (third): http://www.youtube.com/watch?v=hvyOjuzB ... e=youtu.be

4.10: Unable to record but I cleared it by a good amount give or take 6 inches about from what I hear with standards slightly off.

4.25 (first): http://www.youtube.com/watch?v=q5ju9wPc ... e=youtu.be

4.25 (second): http://www.youtube.com/watch?v=ZJAh4OV_ ... e=youtu.be

4.25 (third): http://www.youtube.com/watch?v=S-Rx1ETe ... e=youtu.be

This is the pole progression that I currently have too: 14' 150, 14' 165, 14'6" 145, 14'6" 150, 14'6" 155, 14'6" 160, 14'6" 165, and I believe a 14'6" 170. Every pole is UCS except the poles 14'6" 165 and up are carbons.

[andy94566]

Pretty decent meet today, no PR but 2 inches below it isn't so bad considering I have been vaulting a foot below. I got 4.10 meters which converts to almost 13'6", so it's slowly getting there. Played around with my standards and grip at 4.25 attempts. On the 3.65 and 3.80 videos I was using a 14'7" 150 pole holding at 13'3" and for the rest of the jumps I was using a 14' 165 pole holding at 13'3", and towards the end I brought it down maybe an inch for the last attempt at 4.25. My friend was unable to film the 4.10 jump but I cleared that on my first attempt after getting adjusted to the 14' 165 pole during the 3.95 jumps which I cleared on the third attempt after finally getting the feel for it.

3.65: http://www.youtube.com/watch?v=oV1twI8C ... e=youtu.be

3.80: http://www.youtube.com/watch?v=EcSsz46T ... e=youtu.be

3.95 (first): http://www.youtube.com/watch?v=FLCVLJjp ... e=youtu.be

3.95 (second): http://www.youtube.com/watch?v=gYk_x--q ... e=youtu.be

3.95 (third): http://www.youtube.com/watch?v=hvyOjuzB ... e=youtu.be

4.10: Unable to record but I cleared it by a good amount give or take 6 inches about from what I hear with standards slightly off.

4.25 (first): http://www.youtube.com/watch?v=q5ju9wPc ... e=youtu.be

4.25 (second): http://www.youtube.com/watch?v=ZJAh4OV_ ... e=youtu.be

4.25 (third): http://www.youtube.com/watch?v=S-Rx1ETe ... e=youtu.be

This is the pole progression that I currently have too: 14' 150, 14' 165, 14'6" 145, 14'6" 150, 14'6" 155, 14'6" 160, 14'6" 165, and I believe a 14'6" 170. Every pole is UCS except the poles 14'6" 165 and up are carbons.

[andy94566]

Managed to fine my 4.10 clearance video also, 14'6" 165 pole, 13'3" handgrip, standards at 55, 7 lefts from 87'

http://www.youtube.com/watch?v=AOrmDnm8 ... e=youtu.be

[andy94566]

Just came back from a meet in Clemson U. The opening height was 4.30m and my current SB is 4.10, so it was a challenge and my plan was to start on a medium pole, my 14'7" 155 and then after that, take some shots with my 14' 165 pole. But on my very first attempt, I snapped my 155 cleanly in half, and I couldn't feel my hand for a good 30 minutes, so I had to drop out of the competition. Wasn't able to get any videos today, but I will get some more this week during practice.

[andy94566]

First outdoor meet of the season at home today. The height was not what I wanted but I can live with that for now, but I really did not want to jump like how I wanted to especially considering my last practice.

So during last practice, I tried to think about my pole drop at my last 3 steps, accelerating to the plant, and planting high. This helped me take off "on" at 11'-11'2" mark and the jump just overall felt "smooth."

Today however did not go like how I was practicing. I consistently went back to my old habits and took off under at 10'-10'6", slowed down at the end sometimes, and just overall had a bad time finishing my jump at the top.

For jumps 3.76 to the second attempt of 3.91 I am on a 14'7" 150 UCS pole holding at 13'5". For jumps from the third attempt of 3.91 to the end I am using a 14'160 UCS pole holding at 13'4" but I raised my grip to 13'5" for the last 2 attempts at 4.21

What should my focus be this practice?

3.76 first attempt make, standards at 80: http://www.youtube.com/watch?v=1chb2zWS ... Iw&index=5

3.91 first attempt miss, standards at 80: http://www.youtube.com/watch?v=cziLYoVR ... Iw&index=1

3.91 second attempt miss, standards at 80: http://www.youtube.com/watch?v=w39vOE6b ... Iw&index=4

3.91 third attempt make, standards at 65: http://www.youtube.com/watch?v=qWOpmaso ... Iw&index=8

4.06 first attempt miss, standards at 65: http://www.youtube.com/watch?v=zGr7yrgz ... Iw&index=9

4.06 second attempt make standards at 60: http://www.youtube.com/watch?v=Jj3uBPlj ... Iw&index=3

4.21 first attempt miss, standards at 55: http://www.youtube.com/watch?v=sl1hhGSd ... Iw&index=2

4.21 second attempt miss, standards at 55: http://www.youtube.com/watch?v=kkGJj5Hq ... Iw&index=7

4.21 third attempt miss, standards at 50: (In this video, I felt like I had one of the best top end I have had yet, I believe that I can see myself getting fully inverted, turning close to the pole, and being alot of vertical towards the push off than usually. I should have kept my standards at 55 for this jump!!) I plan on doing some pole vaulting this week before my next competition to practice this): http://www.youtube.com/watch?v=I0q_icBv ... Iw&index=6

[CoachEric]

Your third attempt at 4.21 was also your best pole drop. Not a coincidence that it was your best vault

You're doing a good job working to correct your pole carry. The tip is higher, and your planting from closer to eye level instead of holding the pole horizontal. So that's good. You're not quite there yet though. So keep working it. The tip is dropping just a little bit too low before the plant, and you can make the pole drop continue right into the pant a little more smoothly.

You should get in the habit of vaulting with your standards further back. My vaulters jump with standards only at 80, and they never move them. It ensures they work to swing to the back of the pit, and it removes a variable from the equation.

The other thing I would suggest you work is your plant motion. It's coming up late, so that's another factor that's putting you a little under and preventing you from getting your plant all the way up. Practice this with slow motion walking drills, ensuring that you practice moving the hands the instant the left foot touches down. Do it at various speeds from various walking and jogging distances. In fact, it would actually be helpful if you filmed the drills and posted them, because based on the way your planting in these videos, I'm not sure if anyone's taught you to plant correctly. Your hands aren't taking the correct straight line path to the plant position, so this is your next big development area.