What do I do from here?

[fx]

I dunno if you can see my avatar too well, but it shows me getting inverted, my shoulders dropping ok. My legs are too far apart, but otherwise ok I think. However, I dont know what to do after this. I can't really keep my legs up when i'm turning, and I just fall off the top of the pole instead of getting a big push off. If I do push, its more like pushing the pole away from me instead of getting on top of it and pushing it down. Any advice?

[Texasvaulter07]

you have to bring your legs past verticle( 1 o'clock) so that when you start to pull and turn it will help keep your legs up.

[nitro]

you gotta swurn... its a mixture of swinging and turning so u gotta turn but as ur turning keep swinging ur feet behind you

[fx]

i like this swurn idea, but i dont get how you could physically do it. When you swing your legs are coming towards your torso, but how would you keep doing that when your turned, wouldn't that be like arching your back or something like that?

[ADTF Academy]

Here is the fundamental question for you. HOW do you think the turn is initated.

With the Hands or the body and pole?



A concept we have been trying for our vaulters is to think of this.


Once you get your shoulders down in an inverted position. First off attempt to keep your hands tight. Do not pull till you start to turn Ideall once you make a quarter turn. If you pull to soon the hands will move back down towards the runway and your feet will fall off towards the pits. Hence you will flag.


Secondly what we think about is to tuck your bottom arm shoulder under and behind your top arm shoulder. This will put your body into a rotation as long as you keep your top hand as close to your hip as possible.


The important part is to allow your hips to rotate and keeping your hands as close to your body as possible. Don't bail hay. If you can wait to pull till you initate your turn then you will have better luck in staying in a tight position.

[fx]

I actually thought that the turn came from the feet, by crossing your right foot over your left foot. But ususally for some reason my right foot ends up behind my left foot which is weird. informative post, but i have some question about when you said

Secondly what we think about is to tuck your bottom arm shoulder under and behind your top arm shoulder. This will put your body into a rotation as long as you keep your top hand as close to your hip as possible.

What do you mean tuck the shoulder under the other shoulder? Does this just mean it is lower than the other shoulder?

[fx]

wait actually now that I was trying to physically do it I think I kinda get what you mean. I guess its kinda hard to describe huh

[ADTF Academy]

What do you mean tuck the shoulder under the other shoulder? Does this just mean it is lower than the other shoulder?

Yes it is tough to invision. Most people do say for a right handed vaulter rotate your right foot over your left foot. The issue becomes what do you do with your hips, shoulders and hands.

I use tuck left under right because if you rotate your shoulders and hips what must follow your feet. The goal is to not let your feet fall off towards the crossbar. This occurs when your hands bail out usually when the vaulter is attempting to turn.

Our goal is to switch your focus by having you attempt to tuck left under right while keeping the hands tight you will make the quarter turn and then pull through.

Basically our goal is to keep the hands tight. If you can do this by thinking right over left than great. Just another way to think I guess.

[ADTF Academy]

Also based on your avator picture your not really in a good position to turn anyways.


All you can do is bail your hands from this position. Question do you lock your arms at takeoff. With your bottom elbow pointing out to the side and your top hand by your left hip. My guess is what is going on is as good as it is going to get till you fix your takeoff and swing.


Sorry

[AKell]

Also based on your avator picture your not really in a good position to turn anyways.

you look like you're kind of slowly turning over to the right- maybe you're coming in with your shoulders a little sideways and closed instead of straight and open? Make sure you're facing straight instead of drifting to the right, b/c that will make a left turn very difficult.

[nitro]

its the same thing you tell a 8 footer and a 19 footer... you got to get there faster

[fx]

to settle all this takeoff controversy:
http://putfile.com/pic.php?pic=5/13420311123.jpg&s=f5

Its the only picture I have of my takeoff, its kinda hard to tell cuz its from the back. I try to takeoff by punching both arms up, not by blocking out with my left arm.
ADTF academy what should I fix about my takeoff or what I'm doing in the air?
AKell what do you mean by closed or open shoulders? like relaxed?