PoleVaultPower.com

i just switched poles this week and now am getting higher. my run, plant, and take off are all pretty good. i have a somewhat strait bottom arm thrgh take off, it can b improved and mayb hold my trail leg back a lil longer. but my main concern for now is that i swing up but my hips dont go up. i swing my legs up into a v shape position with my feet up by my shoulders/head but my hips dont come up above my head so i only get above my bottom hand and not my top one.

dude this is exactly my same problem if anyone knows how to fix this reading this post pleasssse help haha it would be greatly apreciated!

There are several stages to the vault simplified it is the plant, swing, extension, and turn & push. You want to plants as high as possible in a backwards C position. After this you swing a trail leg all the way to your top hand while keeping your hips low and and driving through the box with your top arm. You use the momentum of this swing to drop your shoulders and extend up the pole this part of the jump takes a considerable amount of timing and strength. Swinging bubka's are probably the best way to get that strength and an idea of the timing. http://www.youtube.com/watch?v=f_l-4YC1VSk

If you have access to a gymnastics coach free hip circle are also useful for the extension http://www.youtube.com/watch?v=lxM9fhFUaEM

one last question i have a very strong core but i still cant do bubbkas? is the a secret to them lol?

Do these until you build enough strength, it took me a couple of months to build up the strength to do them.

http://www.youtube.com/watch?v=Cu7UuWbZhAo

--Kasey