Getting Back to a 7-left

[fx]

During the season I vaulted from a seven left and everything was fine. Then for the first part of summer, I went three left and worked majorly on form. I started going up poles from my 3 left, and I developed a strong, powerful stride from that runup, with a great jump off the ground and takeoff. Today I moved back to a 7 left and I could not take off to save my life. My speed was INCREDIBLE (at least for me) but compared to my 3 left run, my last steps were light and not really powerful and digging in, which I think is normal. However, because I end with these light, quick steps, I can't really change it on my last step and dig in for a huge jump. Basically, I was just running into the pole without jumping on the last step, or punching up great at takeoff. Didnt work too well. Do you have any suggestions on what to do, or do you think it'll be fine with some time?

[rainbowgirl28]

You could try transitioning back with 4, 5, and 6 left runs... or if that sounds too time consuming, try 5 lefts for a bit before you go back to 7.

[VaultnGus]

Since I'm the one that 'forced' fx to go from a 3 to a 7 step run I'll take some of the blame here :-)

I think Becca is totally correct - we should have transitioned with a mid-length run. Sorry Forrest - my bad...

[dj]

good morning

try this...

what is your 3 left starting point and grip?? ie 40' and 12'...

add a foot .. 41 feet ........... toe this mark and turn away from the pit...run back 4 lefts.. now you have a 7 left approach... leave your grip at 12/12-4 to start..

toe your new 7 left mark and run in and vault... have someone check you 6 stride mark (MID) run 80/90 % get your feet down and plant early..

this should put you very close to where you should be... you can fine tune it from there.. as you run faster the grip should go up and the 6 step mark (MID) should go out...

pole runs on the track will help..

later

dj

[ADTF Academy]

With this topic there are two very important things to take into account.

Firstly your step. This is simply a matter of practice and work on and off the runway to establish a concrete approach distance and comfort. I am sure this has been talked about to much so I have no need to get into it.


The Second issue that in my opinion is greatly overlooked.


Do you have the strength to perform a powerful jumping takeoff with greater speeds.

Yes anyone can from a short approach of lets say 4 lefts handle those speeds and can effective drive the hips up into the air in a perfect powerful jumping fashion.

However, I think to many of our young vaulters do not spend enough time strengthening the trunk of their bodies. Their hip flexors, hamstrings, gluteus, quads etc. All these muscles must be able to fire very quickly and powerfully for you to perform a jumping motion similar to that when you come from 4 lefts.

As an example think back to watching the long jump. All the time you hear that kid is so fast he can long jump so far. Yet he gets on the runway and blazes down it and jumps very very flat. All that speed but does not have the ability to explode the hips. Then you will see a slower jumper come down and utilize his speed and launch himself up and out and jump further.

A common phrase I use is your approach should be based on your optimal controllable velocities. Just because you can run very very fast doesn't mean it is going to also help you. You must be able to control the speed at takeoff as well as the Energy you put into the system.

This is a secondary topic but one I feel is the reason why some people when they increase the approach distance and hand holds they begin to jump lower. They can not handle the energy they produce.

Just a thought. Maybe you should work on plyometric drills so you can handle the increase in speed from a longer approach and actually be able to perform a powerful takeoff.

[vault3rb0y]

after doing these plyos.... get out on the track with no pole and get to your top speed, and try to jump off your jumping leg into the air as high as you can while still traveling at that speed. Its a lot harder to get higher when you are running faster. You have to have a very dynamic run and more strength like ADTF academy said. Right on

[ADTF Academy]

I would recommend doing this into a sand pit though. Forget about the takeoff board. Softer landing spots are better on the legs and ankles.



Just a side note. I agree with vault3rboy though. What you can do at 100% without a pole will show what you can do with a pole but less based on your efficency.


If you can't do this without a pole how can you do it with a pole. Goes back to how do you expect to run a top end speed of 9 m/s with a pole if you can't do it without one. This is also why I personally like to see what you as a vaulter can long jump. It shows me what I can expect from your pole vault takeoff. If you can't perform an aggresive takeoff without a pole what do you think you can expect when you put a pole in your hand. Flat flat flat and a sinking action.

One more thing I don't gauge ability on long jump distance that means you must train flight mechanics and landing mechanics. All i care about is how are you coming off the board.

[fx]

Alright, so either I'm just transitioning a little too fast and not used to it or my body is not strong enough to handle the speed yet am I right? If it's the second case, and let's say, hypothetically, I have a competition in 2 days, what should I do? Maybe go into the competition from a 5 or 6 left?

[vault3rb0y]

Alright, so either I'm just transitioning a little too fast and not used to it or my body is not strong enough to handle the speed yet am I right? If it's the second case, and let's say, hypothetically, I have a competition in 2 days, what should I do? Maybe go into the competition from a 5 or 6 left?

Deffinitly. It could be the things we talked about, or it could be mental. Sometimes after taking weeks off from my long run, i think about it too much before i go and i cant take off from the ground. In this case, a 5 or 6 step is still the best thing to do. Get the form exactly how you want it to look with 5 steps and then move to 7 and try to do the same thing.

[theczar]

i know someone in the same situation....

he jumps 14' from a 3 step holding at 13' on a 14 155 (he weighs about 160)...but when we move him back any he blows through that 3-step pole, and he moves up a pole and goes back another step. The problem for him is that he jumps VERY well from the three step with amazing form. When he tries go get on a 14-6 pole, his timing is off so bad that he can rarely get a good jump. that might be partially because we don't have a good intermediate pole for him...(its either a 14 155 or a 14-6 175 for him). For now, he is jumping only on the 155 and working on maximizing his clearance and perfecting his form (for the small pole) until next season when our coach will buy him the right pole.

[dj]

good morning

why are you guys ignoring the 6 step coaches check mark??????!!!!!!

i will wager that every vaulter that has this problem, making the transition from short to long run, has a "MID" to far out when they move back...and is stretching the steps.. resulting in a slower run, poor body posture at the takeoff...etc..etc.. and can't plant or takeoff because of the step.. period..

give me the 6 step (3 left mark) and grip and i can give you a transition starting point............

and i don't know how this thread got from getting a step to physical training??

if a vaulter can hold a grip from a short run it should be easier to hold the same grip from a longer run... if the transition is done correctly..

dj

[dj]

ps

theczar where does your friend start the 3 left approach??

44ish????



dj