How do I increase stride length!

[EIUvltr]

Everyone knows that speed is the key to getting on big poles and jumping high and that speed = stride frequency x stride length. Now stride frequency isnt my problem, but stride length definitely is, I have absoluetly no "hip girdle functional mobility."

I'm gripping about 13'9-14' on a 15' 16.5flex (180lbs, I weigh ~162) and i have an outrageous top end, but im pretty much plateauing in terms of height. I arched like a madman over 15'6 (starting height) yesterday on a new pole but came down right on top of it each time because i dont have the speed to move that grip to vertical on that pole, and im only gripping 14' tops!

Now I've tried everything from sprints to intense lifting to static stretching to hurdle mobility stuff and nothing works to increase my stride length. All ive acheived is getting tired from the sprints, musclebound from the lifting, the stretching didnt even make me flexible (i know i know flexibility won't increase FUNCTIONAL hip girdle mobility, but i was willing to give it a shot) and the hurdle mobility stuff which i thought was going to be the key to it all really hasn't helped at all.

What can i do! please help me, i have to get 17' before i graduate college!

-Cursed with short little strides

[wakesurfvault]

I would think bounding and some plyos would help, but I'm no expert.

[VTechVaulter]

SPRINT FORMS
SPRINT FORMS
SPRINT FORMS

a lot of stride length is predetermined by your height, BUT, in most cases imporving your technique will increase your stride length

Some things to do

high knee drills, focus on getting your leg slightly past perpindicular, this will help increase your flexibility

another great drill i like
for starters
take your height and multiply it by 2, add about 6 inches to that, call that x
put down about 10-15 pieces of tape, with x distance between then. then start standing on the first line, and run making your left foot hit on every tape mark. this well help develop good runway too. pushing hard out of the back, and turning hard at the end. as you get better you may have to increase x a bit. but dont go to nuts. youll also have to play the starting distances. Im 6'4, and i run the lines at about 10- 12 -14-15-15-15-15 etc

this is my belief anyway, im sure someone will say its wrong, but i believe in it

[JTred]

I'm not positive, but I think you may have to tuck your hips under your torso. Read this. http://advantageathletics.com/2005/?page_id=39

[altius]

Everyone knows that speed is the key to getting on big poles?????

Therein lies your problem!!!!!! The great myth of US pole vaulting.

[rainbowgirl28]

Maybe you just need to be more patient. I would keep up the stretching and hurdle mobility. There are a zillion hurdle mobility drills, ask your coach for some different ones to change things up.

[jumpbackin]

I'm sorry, boss, but stretching will do nothing for him and hurdle mobility - little.

EIUvltr, when you do plyos, make sure you get in alternate leg bounding and really focus on driving your knees. It will also help to sprint up hills. Again, focussing on driving the knees. If you don't have a suitable hill, do starts from blocks and work on powerfull strokes rather than quick steps. Downhill sprints on a gentle slope may also help in opening up the stride without sacrificing cadence.

In the weight room, squats, cleans and split squats will help you develope the strength part of the power equation that you are probably lacking.

[EIUvltr]

Everyone knows that speed is the key to getting on big poles?????

Therein lies your problem!!!!!! The great myth of US pole vaulting.

Ok I understand that there are other aspects, but generally someone who runs a 10 second 100m is going to have a better chance of jumping high than someone who runs a 14 second 100m. And I need every advantage I can get.

[nitro]

the faster your arms move the faster your legs move......if your arms are going fast and you have a long stride you will run faster...idk really what to say but try to work with some of the sprinters because they could help....also my dad was the slowest person ever in the world but he still managed to jump 18 feet its more about positions on the pole rather what size of poles

[dtrack28]

You need to lift. Deadlift to be precise. Do low reps with high weights (90-95% of your max). Do plyos immediately after each set (no more than 5 sets) and rest for 5 minutes between each set. The rest is extremely important as it allows your ATP pool to regenerate up to 95% after each set, this prevents lactic acid buildup keeping your muscles from beein basically eaten away as they recover. The difference in stride frequency between you and a world class sprinter is negligable. The difference is stride length. The difference in stride length is because they are pushing off the ground with such a greater amount of force than you, that they are traveling a much greater distance than you and still managing to put their feet down at the same rate you are. Therefore you (we all) need the power to push off of the ground and travel a greater distance between strides. Now how can you do that without lifting weights?

[jumpbackin]

You need to lift. Deadlift to be precise. Do low reps with high weights (90-95% of your max). Do plyos immediately after each set (no more than 5 sets) and rest for 5 minutes between each set. The rest is extremely important as it allows your ATP pool to regenerate up to 95% after each set, this prevents lactic acid buildup keeping your muscles from beein basically eaten away as they recover. The difference in stride frequency between you and a world class sprinter is negligable. The difference is stride length. The difference in stride length is because they are pushing off the ground with such a greater amount of force than you, that they are traveling a much greater distance than you and still managing to put their feet down at the same rate you are. Therefore you (we all) need the power to push off of the ground and travel a greater distance between strides. Now how can you do that without lifting weights?

I like this post except for a few things. Lactic Acid doesn't eat muscle. Complex training isn't the only way to increase stride length. It's a tool among many in the tool box. I do think complex training is one of the best ways for a young or lightly trained athlete to make progress. For more highly trained athletes (at least a year of consistent training after high school) separate weight training and plyo training is best.

[jumpbackin]

Dtrack, I just noticed you're in Spokane. Me too.