How to accelerate through the plant

[mjaubbs40]

I have a couple of vaulters that are slowing down as they plant the pole instead of accelerating through takeoff. They are still able to penetrate (standards at 80), but as I see it, this prevents them from getting on stiffer poles. This problem applies to full and short runs. We do pole runs about 1-2 times a week varying from 3-8 lefts. We also use DJ's chart and have done the pole run workout that lonestar posted. Does anyone have any other suggestions on how to get kids to accelerate through the plant? I've thought about bringing out the bungee/surgical tubing to do overspeed through the final steps of pole runs.

[rainbowgirl28]

I've thought about bringing out the bungee/surgical tubing to do overspeed through the final steps of pole runs.

That would probably enhance whatever bad habit is causing them to slow down.

Are they planting the pole late/too slow? If the plant is late, the steps will be longer and slow down in order to give the pole more time to get up.

[mjaubbs40]

Yes, planting action for my girl is early, but slow, which causes her to slow down. Any ideas how to fix that, speed up her plant and accelerate through takeoff?

[ladyvolspvcoach]

If you email me or pm me I'll send you a drawing of some rundrills I've developed using DJ's chart. They are remarkable effective in doing what you are wanting to do. You should also incorporate Agapits 20-20 drill explained in BTB by Alan Launder. If you have them do pole run drills and count down from 7 lefts. Then have do 20-20 strides for the last three lefts it does some remarkable things to improve the run.

[superpipe]

Pole drop and plant timing are critical to keep a rythmic approach run into takeoff. One thing I've changed in my approach run is to count down and say "plant" on the penultimate step. This sends a mental message to make a swift planting action and the last 2 steps, by instinct, become shorter and quicker right on time. Of course, your pole must be parallel to the ground at the penultimate step. It took me alot of pole runs, yelling "plant" on the penultimate step to trigger a plant motion vs. a take-off motion. Once over that hump, I found it worked very well for that critical timing on the last 2 steps and a properly timed pole drop. Again, the pole being parallel to the ground at the penultimate step is crutial. You'll know it's not parallel when you yell to yourself "plant" because the plat motion will feel and be way off.

Example 7 left approach run sequence for right handed vaulter:

7 6 5 4 3 "plant"

You still have to make sure you drive aggresively at take-off.

[rizlab]

hmmm, I try to avoid counting down steps, but whichever helps. I mean, there's enough to worry about in the vault without counting your strides. ive done so many, lowers and sliding boxes, plant and drive off 2 strides, that i KNOW when to plant when iI'm racing down the run way. I suppose its just trial and error. Once you get it sorted you never go back i dont think, because with a tall plant with penetration you can be in a great position to pop up and the vault becomes much easier.

[OUvaulterUSAF]

have them vault from 3 lefts with a low grip and incrementally raise the grips. Once they stall out on the pole move them back to 4 lefts, same thing, then 5 lefts, etc. from such a short approach, you have to accelerate thru the plant in order to penetrate. with time comes the muscle memory.