How to grip up, and get on bigger poles?

[Rosie<3]

Currently i am using a 11'6 130 I weigh like 135-ish i am only 5'5 and grip 9'9 for 10 from a five and 10'3 from a 7. I have been stuck with the same grip for months, basically this entire year. How can i grip up? My coach says i need to jump up more but i try and can't seem to jump up enough. I just started jumping up when we do pole runs on the grass, but i still cant do it at take off. I feel like i won't improve that much if i always have the same grip. What can i do to improve my jump up and pole drop? Any tips on how i can improve my technique so i can grip up?

Oh and this may sound like a dumb question, but how do you find the soft side of the pole?

[rainbowgirl28]

How can i grip up? My coach says i need to jump up more but i try and can't seem to jump up enough.
What can i do to improve my jump up and pole drop?
Any tips on how i can improve my technique so i can grip up and use bigger poles? I don't have access to doing pole runs in grass or sand.

Long jump in practice and in meets. Run the 100 in practice and meets. Do pole runs on the track. Do short sprints on the track while carrying your pole.

Oh and this may sound like a dumb question, but what way is the label supposed to face when vaulting. I have a skypole and a UCSspirit. WHen i am holding the pole like i am about to run, where is the label supposed to face? I never knew it mattered until i overheard someone say something about it.

Hold the top of your pole with the tip on the ground. Open your hand so that it is flat and your palm is facing up. Roll the pole back and forth, you should be able to feel that it wants to lay a certain way. The way that the pole points down when you have it on your hand like that, is the way you want it to point away from you when you are pole vaulting. That's called the prebend.

On a Skypole, the letters will face away from you at takeoff. On a Spirit, they will face toward you.

[Rosie<3]

Long jump in practice and in meets. Run the 100 in practice and meets. Do pole runs on the track. Do short sprints on the track while carrying your pole.

I have a weird situation where i practice because i practice with my school 4 times a week, and 1 of those times we go to another high schools track (we do not have one). The other two days i practice at a club. We cannot bring poles to the track where we practice with my school, and i do weights when we aren't there. I asked my coach about long jump, but since i pole vault twice a week, i would only be able to practice long jump once a week because i am pole vaulting on days that we long jump at the track. Are there any exercises/weight lifting that can improve my technique? Also what technique improvements allow me to grip up and get on bigger poles?

[vquestpvc]

There is obviously a great amount of enthusiasm for pole vaulting, but don't let that enthusiasm cloud your conscious mind. First of all, to indicate that you weigh 135, but are vaulting on a 120-130 pole in an open forum like this is not a good idea. And secondly, you lose more credibility when you aren't sure where the flex side of the pole is located The flex side can be determined quite easily with any pole by letting the top rest on your shoulder with the tip on the ground. The soft side will automatically rotate downward. Which brings us to jumping up on the pole. I commend your coach for instilling this concept in your mind. It is, like other phases of the vault, an important consideration. What I suggest to improve jumping up is to progressively move your hand up on short approach drills. Even when doing "run overs" on the grass or into a sand pit, try moving your hand up. Not only is this safer, but I believe this will help to improve your jumping more. Trying to improve the jump from 7 lefts is not the best way to go initially. Lastly, don't be fixated on gripping higher. Improve your approach, pole drop, takeoff (arms high and jumping up) and swing and all else will follow. Please be safe and smart; if not for yourself then for all other vaulters and your coach.

[Rosie<3]

oh i meant to write 125 not 135, sorry and thanks! I have been trying to jump up more and improve my technique. Thanks for the advice from both of you, i wil ltry to incorporate it into my practices.

[vquestpvc]

Pole vaulters have to be good "on the fly"; literally. Good one Rosie.

[dj]

good morning

please read my post on grip in the beginner section

dj

[VaulterChick122]

I actually need help with this too, i try to jump up but it never seems high enough. What are ways i can increase my jump. my coach won't let me do long jump. I heard squats help, but what are better, normal squats or single leg squats? My coach said if i jump up more, i will be able to grip up more.