FEEDBACK NEEDED ASAP

[Joshps]

Hi im 16 and a sophomore vaulter. I PR'ed at 11' my freshmen year and have had pole troubles and a long winter to deter my progress this season so far only getting 10'6 at meets. I need advice and help with my vault to improve my form. I recently started to invert but i still feel like it is more outward and not as vertical. Besides my left arm crushing, what can you guys tell me about my vault?? Any feedback is welcome!
PS i have sectionals on friday so help quick please! im confident i will clear starting height but i need 11, bungie at 12ft in the link. Help me get to state!

Pole: 13' 130lb 23.0 flex

I weight 131lbs and am 5'9


LINK: https://www.youtube.com/watch?v=RUrp-P6 ... e=youtu.be

[altius]

Soryy - lost my night vision glasses so I can't see what you are doing.

[Joshps]

bad quality i know, im working on it

[KirkB]

PS i have sectionals on friday so help quick please! ... Help me get to state!

Josh, while I can appreciate your desperation to do well at Sectionals, you're looking for a miracle, and last time I checked, there's no miracle cures to be had on PVP. The Pole Vault takes hard work, focus, and practice, practice, practice. It's only thru several MONTHS (not days or weeks) of practice that you can really up your PR to something to be proud of.

Please bump this thread 9 months from now, when you start your 2015 Jr. season. Then we can try to help you work on your technique with 3 months of hard work and focus. BTW, through the summer, fall, and winter, get in the gym and learn to swing on the highbar and rings. Also weights, situps, leg lifts, push-ups, run, run, run, play other sports, etc, etc, etc. This will all pay off big-time 9 months from now when we advise you to manipulate your body on the pole or in the air in a certain way, because you'll have the strength and coordination to do it.

I don't mean to be crass about this, but just enjoy the fun of going to Sectionals, and don't worry too much about flying over a new PR. If you do PR, it would most likely be a MIRACLE, rather than any last-minute specific technical hints that we give you.

If anyone else has any constructive hints to give this desperado, please go for it! I admit that my lack of short-term advice isn't very constructive.

Kirk

[altius]

"I admit that my lack of short-term advice isn't very constructive. " Buts it the truth - and it is something that needs to be clarified for all youngsters seeking miracles on this site. Just because pole vaulting is simple - doesnt mean that its easy!

[Joshps]

Well thanks for the feedback
I usually do get in the weight room regularly but i guess theres some ways i can improve.

[Joshps]

But what you guys are saying is that if i do running and get stronger that my vault will improve along with my strength?

[CoachEric]

Can't see where your feet are, but it looks like you're taking off about 2 feet under, and as a result you can't get the hands all the way up at the plant. That's about as constructive as the advice can get for "short term" help.

As for your development, your vault isn't half bad for your level, considering you take off 2 feet under. But the fact that you weigh 131 and you're on a 130 pole is a problem. You need to learn how to move a straight pole to vertical. I suggest you do 6 step straight pole drills, and challenge yourself to hold as high as possible while makig the pole move smoothly to the back of the pit. Put up a bungee with the standards 40 - 50 inches behind the box and challenge yourself to clear the highest bungee possible while jumping on a straight pole. Practice your plant drill relentlessly to improve your plant timing - you'e a little late in the video. Get DJs mid mark chart to fix your step over the long term.

Good luck at sectionals tomorrow.

[Joshps]

Can't see where your feet are, but it looks like you're taking off about 2 feet under, and as a result you can't get the hands all the way up at the plant. That's about as constructive as the advice can get for "short term" help.
Good luck at sectionals tomorrow.

Thanks a lot for the feedback! i know my run is probably a little off, i'll look into that. This season i have made numerous breakthroughs in form and i do realize i am on a small pole but im working my way up. Straight pole work sounds great!

[Joshps]

Thanks everyone!! I vaulted a season best/ starting height of 11' with great attemps at 11'6, not making state but still satisfied!

[KirkB]

Thanks everyone!! I vaulted a season best/ starting height of 11' with great attemps at 11'6, not making state but still satisfied!

Don't get too satisfied. Get that 12 month plan going! Soon!

And see if you can get into some camps and meets this summer. The school season is just too short!

Kirk

[Joshps]

You're right kirk, i'll be hittin it hard this summer and am supposed to be attending bartolina pv camp in lousiana this summer!