Rip this vault apart(with constructive and helpful comments)

[sooch90]

The thing which will help you most is the plant and take off. itf they ar properly done it really makes the rest easy. Don't worry so much about what you do on the pole. That will in large part take care of itself once you are in the right position at tke off.

You are taking off somewhat under and are collapsing your "mushy" left arm. Think about doing the following things (not all at once). First, move your step out 4-5" and don't thereafter stretch your step to be under again!. Second resist with your left arm from the very beginning of the jump. this is not "blocking" You are pushing both hands upward at 45 degrees. This will cause the pole to move out in front of you and will allow you to later swing into a rocked back position without releaing the pressur on the pole. Finally you could be a just a little more agressive on jumping off your take off foot. This will be easier to do once your step is on.

These things should put you in a better position behind the pole you the nust drive your right knee forward and upward and swing your trail leg hard, and hang on!

You've got a good fondation now take it to the next level.

Good Luck!

Neutron

Hey thanks for the reply!
Yeah I'm really trying to figure out this whole bottom arm business. Whenever I put pressure with the bottom arm, I end up blocking out, and not being able to swing at all, so arghhh.

I'm going to really start working on plant boxes soon

anyway thanks for the help!

[vault3rb0y]

when you start the swing, whether on a high bar or on a pole, isnt this rowing motion one of the key parts to starting it (as well as the tap from kicking back as far as possible)? pure upward pressure confuses me.

I think on a high bar, and again i just THINK i could be wrong, you can correct me, but you need to put pressure forward initially because the motion of your hips wants you to rotate around your center of gravity, and if there is not forward pressure, or rowing, with your hands, it cant be started.

I think this might be different with the vault, though, because there is constant pressure pushing your hands back from the pole. you can put a little pressure forward, which i think is necessary like you said, in order to initiate the swing. but if you keep pushing forward, your hands arent over your head anymore. So i think you are supposed to push forward a bit to initiate the swing, but still keep your hands above your head. Pretty much, i think you row out a little, but not so much as to block yourself out and force you to flag out.

Again im not sure, you are more educated on it that myself!! Thats just the way i understand it is supposed to be done.

[vault3rb0y]

*edit* about bubkas... I walked over to an elementary school to try some bubkas on the monkey bars (haha a bunch of 7 year olds kepts giving me weird looks). I could swing my leg to the bar, but I couldn't execute the "bubka" part. My legs just wouldn't go any higher, and each time I would flag out. I tried the "cheater bubkas" that are demonstrated by Dub Jones in the media section, and they were fairly easy, but when I didn't have my right leg on the other side of the bar preventing my leg from falling down, I couldn't do them.

So should I just work on lots of quad and ab exercises?

You dont NEED to bring your feet past the pole, if you have the ability to do a bubka. The cheater bubkas are just like swinging farther than you have to. It will get you inverted, but its wasted energy to swing past inversion. Definitely work on the bubkas, if you cant do them at first, try to find some rings, they are a lot more forgiving. Work work work, especially this summer on overall body strength. When you can do some bubaks, you can do the exact same thing on a pole. Your legs wont go past the pole, but rather when you shins hit the pole, your hips keep moving up just like they do in a bubka. Until then, hit the ab workouts hard. I think you will find that within 1 or 2 weeks you can gain the ab strength to do 1 or 2 bubkas. good luck!

[Siros]

Question, I don't have the equipment to do bubkas, do you know of any cheap ways to do them or any commonplace items or whatever that I can use instead?

[sooch90]

Question, I don't have the equipment to do bubkas, do you know of any cheap ways to do them or any commonplace items or whatever that I can use instead?

What I did was get a PVC pipe, about the thickness of a pole, and put a rope through it. Then cut 2 slots on both sides of the PVC pipe using like an electric band saw (probably not the best tool to do the job, but it got it done), this will prevent the pipe from just turning each time you try to hold it. Make sure the rope fits snuggly in to the slots, and hang it up on a tree.

I found this works pretty well, except some branches are preventing me from being able to do a full out bubka, I think I'm gonna cut them down soon.

[Siros]

Cool. Thanks. Can you give me a guesstimate on how much that would cost?

[sooch90]

Oh, i'm not too sure, can't be too much. Some rope and some PVC pipe, you can get at home depot, probably for under $10

[Siros]

Sick! I should do that this weekend. It'll be a nice experiment lolz. The best part will be getting to a branch strong enough to support me lolz. Thanks for the help.

[sooch90]

Okay here are 2 more videos at Suburban One League

http://video.google.com/videoplay?docid ... 8313141683
Here is a make at 13', the actual jump starts at like 35 seconds, so ignore the commentary in the beginning, my friends were being idiots


http://video.google.com/videoplay?docid ... 1232278326
There is an attempt at 13' 6"

I was holding at 13' on a 14' 150lb UCS pole, running from 5 lefts in both videos.

I think I'm getting in to a better pike position in the 13' 6" attempt, but my swing could still use some work.

I'm gonna try to raise my grip in small intervals, to see if I can afford holding higher. 14' is states!


Anyway what do you guys think?

[Siros]

Lolz, "He's definitely not emo." You have great friends man. I want to make 13 soon.

[sooch90]

Okay, I got back from districts. I cleared 13' again. I had an okay attempt at 13' 6", but I think at that point I was overgripping and my run and everything was messed up.

However, my top end of my vault I think has improved a lot since the begginning of this thread.

http://video.google.com/videoplay?docid ... 3161253292
Here I clear 12' 6", my top end looks better.

http://video.google.com/videoplay?docid ... 4056870730
Here's an attempt at 13' 6", the standards were too far back, my run was off and I was striding out at the end, and plant was way under.

all the info is on the description of the video