Running Faster without striding out

[reggiereeves]

memorize, memorize, and memorize the feel of your run....but don't expect your step to stay the same each day or even each vault, if you arn't warmed up enough, your step will never get on.

[altius]

Do 20/20s and 20/25s twice a week until you can control the increase in your stride length.

[Tim McMichael]

And while I know that I shouldn't be doing it, I run with my top hand not at my hip, but behind it instead

This raises a red flag for me. Everyone’s right hand (for a right hander) must come to a position behind their right hip before they plant. Look at any film of any good jumper and you will see this to be the case. If you try to hold your right hand in front of your hip the whole way, you will have to lower the pole by straightening your left arm and bringing your elbow above it. This makes the carry weight of the pole double, and moves your center of gravity forward; the result is that you will have to lean back to keep your balance. This, in turn, will slow your run and force you to over-stride. Keep your left elbow below the pole and let your right hand come slightly behind your hip as you lower it.

Also, make sure the pole keeps lowering the whole way down the runway so that it falls freely into the box as your hands go up. You should never have the sensation that you are carrying the pole. If the pole tip stops moving at any point you will have to hold it up with your left arm, and this spells disaster for your run. Hope this helps.

[Powervaulter]

I think that this problem is more common than you might think. Last year, I worked on this with a great deal of success. I had very little time for training, but I was focussed on improving my technique, and moved to a bigger pole than I ever used before.

Here's what I did:

In practice, I would take my first couple of jumps to get my step on. I would be inside by as much as a foot sometimes, and often it was because I was putting myself there by reaching.

Next, I would put a hurdle top (you know... those thin wooden slabs you use on scissor hurdles?) one foot in front of where I want to takeoff. I wanted to takeoff at 13', so I would put it down at 12'. The very next jump, I found that I would often takeoff OUTSIDE! Sometimes at 13'3" or 13'6". Be careful... it really takes some getting used to. I would start moving my step in immediately, because at this stage, you start putting that last step down as quickly as you should.

I have also put other hurdle tops down before my other steps, but you need to know how long your stride is first. To work that out, I would refer to the "Get a Grip On Your Step" chart, by Dan Johnson? I might have this at home. I'll take a look and get back to you.

In the meantime, try the hurdle at takeoff trick... it works really well.

[Tim McMichael]

Yikes!

I'm not saying this method can not be successful, but I know of at least one athlete who has broken an ankle trying it. Tape lines instead of hurdle tops might be more appropriate. Also, I think this drill might be best if limited to elite or near elite vaulters.