PoleVaultPower.com

feel free to tear it apart. All help is appreciated!

http://www.youtube.com/watch?v=R6uXIIXLWN0

try to whip your trail-leg (left leg) through like you're kicking a soccer ball. You just tuck it right off the ground and go to your back. Try to keep it straight during the entire duration of the vault. -6P

joebro391 wrote:try to whip your trail-leg (left leg) through like you're kicking a soccer ball. You just tuck it right off the ground and go to your back. ...

The more highbar, rings, and rope work you do, the easier you'll be able to swing.

Nice jumping! You'll have to update your Lifetime Best on your Profile now to 12-8!

Kirk

Your coach seems to be taking care of you nicely. I think that most of the technical part of the vault is coming together, and that especially during the summer you could benefit from some technical work on your running form. Your knee lift could be better and your feet could strike more efficiently underneath you, but these are the kinds of habits that can take a couple days or even weeks to show up in your vault, however they make a huge difference in your approach and your explosiveness. Ask your coach to show you how to do some drills correctly such as:

Claw drills
A-skips
B-skips
Correct high knees/butt kickers (if done correctly they should look the same)
20 in 20 (20 steps in 20 meters)
Bounders

Do these without a pole and then with a pole. The key is to focus on proper movement, not speed.

That's all I will suggest, because i think your coach has you on the right path. This is just something that will make everything he teaches you easier to execute!

Hey thanks alot for all the help! And yeah we do alot of those drills as a warm-up but I've never realy focused too much on them as a technical exercise if that makes sense. And I do alot of highbar stuff, but I have had trouble transfering it over to my actual jump.

theDtolbert wrote: ... I do a lot of highbar stuff, but I have had trouble transfering it over to my actual jump.

I can see in your vid that you're not strong enough yet to do the gymnastics movements properly ... on the pole or in the gym. This will take time. Keep working on that highbar ... with lots and lots of reps ... any you'll eventually get strong enough to do the same actions on the pole.

Actually, it's not JUST strength. It's also technique. For example, can you do a kip on the highbar so that it looks "effortless" (without "muscling up" at all)? Ditto with the swing. If you do it properly on the highbar, it will seem almost effortless (compared to "muscling up"). Watch how elite gymnasts execute their highbar tricks, and you'll get what I mean by this.

"Muscle memory" from your highbar reps will also ingrain the swinging technique that you learn on the highbar into your brain ... so much so that when you get back onto the pole, it will be hard NOT to swing properly.

Kirk

This actually makes alot of sense. On a highbar I can't do a Kip, I can do a wriggly muscle-up but it is far from effortless. I can however do a bubka or similar exercises. I'll put alot more effort into that and my run, thanks for all the help!

Definitely a solid strategy!!

Just remember that all the drills you do cannot replace the actual jump, and that it's important to understand HOW each drill applies to the vault. I can't do an "effortless" kip but i pride myself on having a pretty solid second phase. So talk to your coach about HOW each drill applies to the vault, and you will have a better understanding of how to practice each drill as well.