What do I do from here?

[Tim McMichael]

It's not a bad jump at all. There are plenty of things to work on, but the basic shape is there. I would say that for where you are at in your development you are ahead of the game. I know you are concerned with what is going wrong, but I want to emphasize that there are a lot of things that are going right. You are in a place where you are ready to learn more advanced things - many vaulters are not.

There is a subtly thing that I see on your video that may make a huge difference. You are gripping too tightly with your left hand all the way down the runway. Look at your pole tip as you run. It is shaking from side to side. If the left hand is relaxed as it should be, the tip will remain quiet and drop smoothly towards the box. A tight left hand means a tight left forearm and a stiff elbow. Try clenching your fist as hard as you can and then extending your arm. It is impossible to straighten it properly. This means that the plant will not move smoothly and can not be completed. This draws the left foot under and forces you to lean back. As a rule, a tight left hand means an under takeoff every time.

If your find that you cannot carry the pole without relaxing your left hand, you need to change your set up so you can. The left elbow and wrist have to be under the pole, and it should be cradled between your thumb and fingers. Your hand should be open, and should not close on the pole until the tip is just about even with your head. It will do this automatically; it’s not something you have to think about. On the video it appears that you are doing the opposite, your left elbow and wrist are above the pole for most of your run. The beginning of your run is blocked from view, but I would be willing to bet that you are setting up that way as well.

Try this: Sit at a table. Lean forward and put your left elbow on the table with your forearm vertical and your hand open. Arch your wrist so that your palm is facing upward and your thumb is pointing straight up. That “Uâ€Â

[fx]

alright thanks for all the advice guys, I'll work on the hand Tim and ADTF, yeah I'm working on that stuff.