swinging better.?

[pvstud13]

I am 13 and my pr: is 11', but i need help in my swing. I can do the swing drill perfect but when i go from my run i cant seem to plant and swing all the way up. my hips get to about 10 o'clock then i stop. if any one has any advise as to helping me do it better i would love to here it!

[powerplant42]

When you say 'swing drill' what do you mean? Do you mean on a high bar? If so, think about the vault as a moving high bar. If not, explain what you mean.

[LPVG]

A couple of things could be happening. You may be trying to row your hands down to your feet instead of using your shoulders and core to bring your feet up to your hands. This causes the arms to move forward from the body and effectively block your ability to swing up. The further your hands move from 12 to 9 o'clock the further out your center of gravity (CG) moves. It is difficult, if not impossible to move past your CG to get your hips up in time if your CG is at arms length in front of your body.

a simple drill is Bubkas. You have to hang from the bar with your arms completely vertical and then engage your shoulders and core to bring your hips to vertical. Stiff pole swing-up drills from three strides out also work. Use a very narrow grip - maybe 12-15". Hold low enough that you are safely landing on the pit. Your goal is to learn to "jump up - swing up". As you get better at this, raise your grip. Don't raise it to the detriment of safety.

Hope this helps

[rainbowgirl28]

http://www.polevaultpower.com/media/vid ... anddrills/