Need help getting upside down :)

[bushy_12]

New Video (8/5/07)
I seem to be getting more inverted (compared to the older videos), but I still can not get over 12'! I need some help.

regular
http://www.treemo.com/users/yida/channel/item/135223/

slow motion
http://www.treemo.com/users/yida/channel/item/135226/

Here are some pictures too:







EDIT: New Video (July 18, 2007)

Regular
http://www.treemo.com/users/yida/channel/item/124046/

Slow Motion
http://www.treemo.com/users/yida/channel/item/124052/

1st jump- practicing on 10' grip, trying to get inverted. Not so pretty..

2nd jump-trying to keep my left leg(trail leg) straight

3rd jump- just trying to get over the bungee (12')

Which one is more important, 1. Straight trail leg, or 2. try not to collapse with left arm during plant?
I just want to know which is more important because when I try to do the straight trail leg, it seems that I can not get my legs up in time for an invert attempt. **(see video, 2nd jump).

On the 3rd jump, I think I need to keep my legs up longer because at the end, the pole gives me a little thrust, but my legs are already down. Only the top of my body gets thrown up a little. Any thoughts?

Age: 16
Grade: 10th going into 11th
How long you have been jumping: Since a Frosh
What pole you are on (length and weight rating): 13' 130lb
How high you are gripping: 12'3"
What bar(s) you are attempting in the video: 12'

Hello, this is my first time on this site.
Anyways, can anyone critique my pole vaulting? I can not seem to get inverted...

Also, I notice I am forming a "swastica" with my feet after take off. I need to keep my left leg straighter, but when is the time to bend them into my stomach?

Regular
http://www.treemo.com/users/yida/channel/item/123289/

Slow Motion
http://www.treemo.com/users/yida/channel/item/123287/

Thanks

[powerplant42]

O.K. So you've got a really common problem, with a very simple (on paper) solution. You need to develop a stronger follow through, so that you can be in a great position to whip upwards with a STRAIGHT TRAIL LEG, which you didn't do at all. You picked it up, just like I tend to do... Anyways, once you get into that 'V' position, that's it, your vault is pretty much over... Do some high bar drills:
http://www.polevaultpower.com/media/video/skillsanddrills/

Especially focus on Bubka's on the high bar, and work on your follow-through! (Another thing to be mindful of is your carry. Don't pump the pole, and carry it closer to you: http://www.polevaultpower.com/forum/viewtopic.php?t=12292

[bushy_12]

Thank you for the reply. I have two questions.

1. Why is it bad to pump your arms?
2. And what do you mean exactly by follow through? is that all the parts before the take off?

[theczar]

1. Why is it bad to pump your arms?

two main reasons:

it is inefficient,
but more importantly it could mess up your plant sequence. I'll let someone else elaborate on that...I'm at work and am not supposed to be online right now

[VaultMarq26]

1. Why is it bad to pump your arms?

two main reasons:

it is inefficient,
but more importantly it could mess up your plant sequence. I'll let someone else elaborate on that...I'm at work and am not supposed to be online right now

What he means by this is when you pump your arms, you are moving the whole pole foreward and back 6-8 inches (give or take).....so that means that each time you plant the pole, you can be 6-8 inches too far forward or too far back.......that can cause alot of issues.

It also can make it difficult to initiate the plant sequence. Ideally you want to start it from either on, or in front of your hip, if you are pumping, you will possibly start from behind your hip.

[bushy_12]

Also, I would think it slows you down?

[bushy_12]

EDIT, new video

By the way...

Which one is more important, 1. Straight trail leg, or 2. try not to collapse with left arm during plant?
I just want to know which is more important because when I try to do the straight trail leg, it seems that I can not get my legs up in time for an invert attempt. **(see video, 2nd jump).

[AVC Coach]

You can't get inverted because you are rowing your hands out in front of your body as you begin to swing. It's impossible to swing your hips over your head to "inversion" when your hands are out in front like that. Keep working on the other stuff (straight trail leg, no pole pump, etc.), but as far as the inversion thing, keep your hands above your head and swing your hips to them. Good luck!

[powerplant42]

Follow through occurrs AFTER take-off, and allows you to stretch into a 'C' if you do it well. This position gets you ready to swing.

[AVC Coach]

What do you mean by follow through?

[powerplant42]

My definition is where the vaulter continues to push the pole upward for a very brief period after take-off.

[VaultMarq26]

My definition is where the vaulter continues to push the pole upward for a very brief period after take-off.

If you take off correctly, that is physcially impossible....do you mean that the vaulter continues to lead with the chest and keeps the arms above the head before starting to row the pole?