Critique my vault (new vids august 14th)

[sooch90]

All right, here are my jumps. Note, it was a very hot day when I took this video, and my jumps became a little sloppy. But on average, I don't think they differed too dramatically from my normal vaults.

http://video.google.com/videoplay?docid ... 5218&hl=en

My steps were kind of off on this jump, but I think I swung a little bit faster? However, still screwed this jump up anyway.

http://video.google.com/videoplay?docid ... 6151&hl=en

http://video.google.com/videoplay?docid ... 4623&hl=en


Okay here are my thoughts, I have to keep my chest forward and my hips back. I also have to keep that leg separation with one leg driving and the other trailing. Also, I'm curling up a little bit.
Some how I gotta swing faster, and get my hips above my shoulder.

Anyway those are my thoughts, tell me what you guys think.

I'm about 5'10"ish and I weight 130lbs.
I was gripping at 11'8" on a 12'6", 145lb pole. I'm not sure of the brand.

Thank you in advance for any comments and advice.

*EDIT* New videos are on one of my replies

[AVC Coach]

It just looks like you're in some beginning phases of learning how to vault. Your pole carry is really low causing you to steer the tip into the box, and you're pulling with your bottom arm off of the ground. After that, you're pushing the pole way out ahead of your body and you can't get connnected.

I would suggest getting on a pole that doesn't bend and doing hundreds of reps just to get the feel of it. I know that might seem like you're going backwards in your training, but when you learn how to do it correctly it will be a lot easier on a bending pole.

[theczar]

the main thing I see is that you stall (or should I say stop) your vault with your hips and shoulders parallel to the ground. Keep those heels to the sky!!!

[Cooleo111]

Your stats and even your own description sound just like me about a year ago...and the crazy part is I was training on and off at HiP too haha.

Anyway, the pole carry thing is definitely something you need to work on. Also, your takeoff doesnt look entirely bad, but it could use some work with the things u mentioned. With the swing up, you seem to be only swinging to your handgrip....you need to swing ALL the way up, almost like you're doing a backflip. That's when you're gonna break your bottom arm and get inverted. After that you'll be flying. In your case, I would also use the resources at HiP, like the cameras and the coaching....they can definitely help!

[fx]

I looked at your first jump, and I actually really like your takeoff. I stopped it first right when you were about to jump, and then like one frame later, and it looked solid. For where you're at timewise in learning the vault it seems pretty good. One thing though, like other people have said, you're pole carry needs some work, but I actually dont think you are trying to guide the pole into the box. It's hard to tell from the video, but I dont think your eyes are focused down towards the tip of the pole at takeoff, which is good. I hope I am still making sense.

[sooch90]

Thanks for the advice guys!

So, practicing alot of pop-ups and drills would be the best thing for me to work on right now?

And I'm little confused with the pole carry. How should I carry it? And what exactly is "pole guiding"?

Also, when I plant, should I have my body turned a little bit more? So my left shoulder kind of leans into the bottom hand?

[theczar]

Also, when I plant, should I have my body turned a little bit more? So my left shoulder kind of leans into the bottom hand?

not exactly....you shouldn't turn your shoulders in reguards to bringing one foreward, but you sould shift them by making yourself have a tall plant so one shoulder is high and you bottom shoulder is lower. To do that, all you really need to do is get your top arm as high as you can get it at the plant.

[sooch90]

o okay, so how should I fix up my pole carry? And what do you guys mean by "guiding the pole"?

[Texasvaulter07]

take the bungee down. it seems like you stop your vault after you see that ur getting close to the bungee. and to me your bottom arm is not extended to the two o'clock position it needs to be in at take off.

[bel142]

Woo Hip Athletics, Yea I have actually seen you vault a hand full of times in person... Your pole carry is very low, in terms of where the pole is in relation to your chest/hips/body and so on. Because a vaulter can not pump their arms like runners do, it is important to keep your arms and pole higher than where you are currently holding them, so you can be free to use them to run, as well as use them to balance your self when running with the pole. When I pick up the pole, my top hand, closest to the top of the pole is around, just above my hips, and close the bottom of my ribs. In that little space, I use that gap between my bones as a marker where to put my hands.

One of my coach's told me that the skeletal system holds the pole not the muscular system. I can under stand how this may sound over the internet, however the next time you pick up a pole try and lift the tip up into the air so you are not relying one your muscles to hold the pole, find the place where your skeletin is holding the pole. The pole should feel lighter, and it might make life a bit easer in terms of running/pole carry.

Your last step is kind of weak making your take off a bit flat, affecting your hips. But take off the bungi when you train to work on swing/invert/ last step to really try and keep hips behind the pole.... then swing and get up side down. Although the bungi is a helpful tool, some times when a bungi is up people just worry about the bungi and not their form. (everyone is guilty of this at some point)

ALSO it looks like you're a younger vaulter, every one starts out there, but muscle and speed always help. Start lifting, start running... Although everyone needs to learn to vault, you still need to run/lift to make your self an all around better athlete. This is something i did not learn until the latter of my high school years.

Core/abs/legs will all help in the vault. Good luck, You obviously have the facilities, hip is a great place to learn/train, and you have the drive, keep plugging away and eventually those big bars will come... Take advantage of hip's staff, Mike D Knows his stuff. When jumping a pit is not enough a coach is generally a must.
peace
-BEL...

[sooch90]

hey bel I think I remember you from HIP! Anyway, thanks for the advice

Okay so I went to practice again on Monday.
I did lots of pop-ups and I was able to invert. Then I moved my grip up to about 11 feet and still inverted and got some bend! I didn't pop off the top of the pole at all, but I did get my legs up there. So my jump ended up looking like a half pop-up, half full jump.

Here are the videos.

http://video.google.com/videoplay?docid ... 6583&hl=en

http://video.google.com/videoplay?docid ... 0572&hl=en
I was able to invert on those 2

http://video.google.com/videoplay?docid ... 0229&hl=en
I was not able to invert on this one. Because the bungee was at 11 feet, it screwed me up.


So am I not able to pop-off the top of the pole because the pole unbends before I can invert?
What should I do now? More pop-ups? Raise my grip and see if I can still invert?
Also, I realized that my steps are consistently under. Do you guys agree?

Please post any advice or comments! Thanks!

[sooch90]

Sorry for double posting but I wanted to keep these 2 things separate.

I've got a question about my plant. I think I'm planting under for most of my vaults, but on this one vault I sorta planted a little too far away from the box, I think. Here take a look. Tell me which one is better or if none of them are.



*EDIT* (I realized I need to clarify some more) Okay so those are 2 different vaults with obviously different steps. I'm wondering which plant looks right? Or how should I plant to improve them?