plant foot

[EPVaulter1]

ok well i've only been able to vault a few times this summer but i have seemed to come across a problem...
when i plant, my plant foot is way too close to the plant box.... honestly i dont even know how i can plant with my foot so far in, it doesnt make much sense
i've tried changing my steps but it still occurs
is there anything i can do to correct this?
also when i plant, i bend my arms and pull down on the pole... any way to help correct this?
is there anything i can do to correct this?
any help would be appreciated

[vault3rb0y]

ok well i've only been able to vault a few times this summer but i have seemed to come across a problem...
when i plant, my plant foot is way too close to the plant box.... honestly i dont even know how i can plant with my foot so far in, it doesnt make much sense
i've tried changing my steps but it still occurs
is there anything i can do to correct this?
also when i plant, i bend my arms and pull down on the pole... any way to help correct this?
is there anything i can do to correct this?
any help would be appreciated

You are most likely spotting the point where you take off, and subconciously reaching for it. Try setting up a towel (or plant box if you have one) on the track, and run your steps back as though its the box. Then imagine its the box, but on your last 3 steps really think about getting them right under your body and not reaching out. It will feel very awkard at first, but if you have someone to check your steps so you should be fine, just try to get used to it. Once you have this down, just do the EXACT same thing on the runway, and just go for it, you will be just fine.
As for bending your arms and pulling on the pole, simply think about pressing upward when you vault. A drill to make you do this is a simple pop up, just jump one handed into the pit and let your arm be fully extended. Good luck!

[theczar]

how long is your run? My friend had the same problem from a 6 step, so at his 3 step, we marked a spot on the runway and made sure that he hit that mark on his full approach. It really helped him get on insted of under.

[achtungpv]

Get a 6-step mid mark based on dj's list. I can't emphasize enough how it works for everybody (well 99%, there's always that one freak that can't be helped). You could be overstriding the entire run or just stretching the last couple of steps. A valid mid mark will help identify these problems. Also place a towel or foam down just in front of your take off mark so you have a visual clue for getting your last step down.

[ladyvolspvcoach]

Excellent counsil achtungpv. The chart will fix many many ills on the runway. Additionally. if you are planting late or using your right hand (for right handed vaulters)too actively it will cause you to overstride your last stride. Any sudden action above the waist will cause a reaction below! Remember that the significant hand in the plant is the bottom hand.

[vault3rb0y]

Great advice about getting the plant up. My coach in NY always told me to just step straight down underneath myself.... when the real problem lay in my plant coming up late.