How do I vault better?

[wazball23]

http://www.youtube.com/watch?v=su0x9sJW ... e=youtu.be
13'6"
I am 170 lbs
i am running from 91 feet.
I am using a 160lbs 14' 6" skypole.
I dont understand grip height but i am about 7 inches from the top .

I dont know how to improve my plant my inversion,or lack there of.
I know i can use a bigger pole but i need a better plant first.
Please give me any advice you think will help.

Thank you and God Bless

[pgvirtual]

In my humble opinion you need to go back to doing a lot of very basic drills in order to polish your technique in the plant and in the takeoff.

I think the first half of this video includes some drills that might help you: http://www.youtube.com/watch?v=lfoDWbW26ZA .

You need to do walking, jogging and running excercises on the track (i.e. no box) where you focus on pushing your hands high on the second to last left. That will ensure that your top hand is high and straight at takeoff.

You need to focus on keeping your take off leg straight through the the swing into horizontal (while at the same time pushing your right knee high for large tight separation in the beginning of the vault). Perfect your ability to ride behind the pole with a straight take off leg (without and with a box+pit, preferably with a stiff pole and a 4-6 steps approach to begin with).

And it probably does not hurt to look at the plant and takeoff phases in this video either, just to get you something to strive for: http://www.youtube.com/watch?v=LhqEdocpfcM

[loganvaulter]

a little new to this site but it sounds like im about like you, i have a 14 6 160 and 170 but my biggest problem is inversion, i always end up " sitting in the bucket, and from everything i have watched and can find my only problem is that i am not bringing my top hand away from my shin, as in to my hips . i just leave it at my shin is it possible that this is the only thing i am not doing , just not pulling my hips up ?

[altius]

Where is Merlin when we need him??