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Since indoor season is coming up and im beyond excited, I wanted to just get some more advice and ideas on what to work on. I'm just adding onto my old post just to keep from cluttering the forum. The link has a video of my last meet of last outdoor season (because of bad weather, we were moved indo...

The link has a video of one of my vaults at 4.45m. I was using a 14' 7'' 160 pole gripping around 13'9''. My run is 6 lefts from about 76'. I was just looking for some advice or drills that I could work on to improve my plant. I usually get yanked at the take-off to the point where at some practices...

Bend it like Bubka

During your takeoff get your arms up as high as possible and really drive your knee up. Also dont try to turn untill you competely swing upside down. Yes that means your going to have to drop your shoulders. Its a really weird feeling at first but after a while youll get used to it and youll really ...

Do a lot of plant drills in a sand pit. Work on perfecting your vaulter's mechanics while using a stiff pole. This will carry over into his vault and really help him when the seawon actually begins.

Your shift was a little late and you were under. Also you pretty much ran into your plant instead of jumping into it. This way you force a big low bend on your pole. It doesnt seem to be a problem for you since your standards are at 30". But moving your step out a little and jumping up more at ...

Im on vacation in Poland now and i saw on the news that his bicep got bruised while vaulting. Im pretty sure it was his bicep. Im not really an expert in human anatomy in Polish. But now he is back to his usual training. All we can do is hope hes back to top form for the qualifiers and cheer him on ...

A simple solution is to throw some weights on the base. This happened to us all the time so we just started putting on sandbags and 25lb weights that football players left out. We never had a problem again.

On my full approach i run 7 lefts. How many steps in would i have to start lowering the pole because whenever i rewatch my video it seems like i lower the pole and just carry it in the down position untill i plant.

http://www.youtube.com/watch?v=5YG74ZvKa1c

Sorry if that wasnt clear. On my seven left i hold the top of a 14'6'' 160. Havent used seven lefts in competion so i dont have a pr for that but in practice my step is from 83'. I cleared 13'6'' from a six left holding the top of a 14' 155 from 72' on the runway. My 3 left approach is from 37' hold...

I cap both poles and my 3step pr is 12'6'' and for 6step my pr is 13'6''

I've seen vaulters doing pole runs with cones to make sure each step is on and they properly change their step from long strides to shorter more powerful steps. I wanted to do this drill to maximize my speed on the runway but i dont know how to spread out the cones. I'm 5'9'' and run a six left from...