haha!
Post #15 - Shoot (Extension) ... My extension actually started as soon as I passed the chord of the pole. There was no rockback! After snapping “past the pole” ... In all of my good vaults, I never felt like I had to “muscle” or “row” my hips above my CoG. I swung my hips above my CoG! From that inversion motion, the extension (i.e. the straightening of the entire body into the “I” position) felt much like I was “shooting to a handstand” on the highbar. ...
I did not have any push-off the pole to speak of. That’s because I was already pulling/shooting up so fast that the pole became out of reach by the time I might have pushed off. ...
Whenever I flew off the top of the pole too slowly, I never tried to improve that by any drills or mental focus. Instead, I focused on why my Jump-to-a-Split (or run or plant) might have been a little off, which was usually the root cause of a slow fly-away. Focusing on the bottom part of my vault was far more productive than worrying about minor details at the top end. My checkpoints were my posture on takeoff, and my posture in the split.
Return to “Pole Vault - Intermediate Technique”
Users browsing this forum: No registered users and 31 guests