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Okay, so i was wondering how many of you have struggled with an inside step and how you got it to move out. Open to suggestions, need help.

well last year i did a bunch of stiff poles gripping high as possible wrking on getting on to my spike plate before my pole tip hit. My step was on but now its going back down because we cant practice.

I have been working on my cadence or rythm at the end of my run. When you overstride it is impossible to takeoff on or out. When you increase your cadenace and combine that with a smooth continuous pole drop you can't help but takeoff on.

AndrewRad wrote:I have been working on my cadence or rythm at the end of my run. When you overstride it is impossible to takeoff on or out. When you increase your cadenace and combine that with a smooth continuous pole drop you can't help but takeoff on.

unless your step really is to close, and you got to throw body position in there ( leaning back or forward, running with tall or low posture)

a consistently under step is usually a perception problem. If it stays under even after you move your step back means your brain has gotten comfortable in thinking that you step is on when it really isn't. During your approach, your mind is constantly calculating when to beginthe plant, when to takeoff, etc. On each jump, it tries to determine when the best time and place for you to takeoff is. If you consistently takeoff from the same spot, your brain will get used to the depth it sees as being the right place. That's why if you move your step back, your brain will tell your legs to adjust your run so it doesn't feel "out" and will get back to the perceived comfortable takeoff spot. Confused? good

I recommend doing push plant drills and purposely make yourself takeoff "out" a little to get your brain's perception to be comfortable with taking off further out.

that makes sense all i can practice is 4 lefts taking off from 11ft, in a meet i go from 8 lefts and still take-off from 11ft, and i usually move my step back 3-4 ft and it might make it back to 11-6, and im not striding out at the end....

Many problems at the box can be traced to what you're doing out of the back. It's true in long, triple, and high jumping as much as it is in the vault. That's why it's really effective to use a speed mark in your run. If you watch closely you'll see many elites looking down 2-4 strides into their approach to hit a speed mark, usually a small cone, shoe, or a piece of tape. The most obvious example is Derek Miles - he hits 2 speed marks, the first after he takes that skip into his run, and the 2nd 4 steps later. Tye Harvey does something similar. It makes you come out of the back consistently if you have to hit a certain spot every time. Just remember that when making a step adjustment forward or back, to move both your speed mark and your starting mark, and not just one or the other. To determine where to put your speed mark, do some pole runs on the track at a nice relaxed pace out of the back and have someone catch your 2nd left each time. Take the average of where you hit, and step it off to see how many shoes away from your starting mark it is, then whenever you measure your starting mark, simply step that number of shoes forward and put down a speed mark.

yeah. i think my problem is a combination of perception and lean...

Ive been putting all sorts of big colorful things on the run way and try to step on them. usually works, but if your only getting a day of pratice a week.... works for high jump to

that brings up a point. Why is it every meet I go to most the long jumpers have multiple fouls or foul out. theyve got the biggest dang target of all....