why do i go over on my back?

[vault612]

hi, my name is Matt and i can't seem to turn. i recently made a pr of 12' but i feel like i could do much better. i have decent inversion but when i get towards the top of my vault i tend to just push myself awkwardly over on my back and land on my feet or face. the weird thing is that when i am clearing some lower bars or just warming up at a meet i land facing the runway, but when i actually have to clear a high bar i just revert to going over on my back. i have been told that i could get an extra foot out of the pole i am using (a 13' 150 holding at the top (i am 140lbs)) if i turned properly. so does anybody have any drills/ things to think about to get me turning and fully inverting? i really want to get my form down before i move up in pole length!

[vquestpvc]

Well Matt, I think you're just progressing as a vaulter. Meaning: you're inverting "decently" (actually decently is not enough), but have yet to be in that position enough to complete a turn. Typically, young vaulters tend to stop at some point in the middle of the vault. Contrary to some, there are NO phases in the vault. There is progressive movement. Considering one has a good approach, plant and take off, inversion should progressively follow. But still, that inversion leads to the turn. As one swings covering the pole with the top hand to the same side hip (top hand right connects to right hip), the hips are thrust up as the hands pull into a quarter turn. The last quarter turn is the top hand pulling through the opposite side shoulder. As it's been put: the turn is on the runway side of the bar. Have you heard the phase: "flagging out"; probably. Last question: does your bottom arm hit the pole? If it does, that is a very good thing because you're getting there. And if it is, you need to realize that you haven't initiated your turn soon enough. Short approach runs with a smaller pole is a good way to improve the turn. Vault safe.

[dj]

hey

i would say you haven't learned to swing correctly...

go to the sand pit and work on swing and turn for distance with a very low grip...

i need to learn to use the pole .. i would say without video you pass the cord of the pole very quickly after takeoff...

dj

[vault612]

@vquestpvc: yes i do hit my bottom arm, in fact i have a sizable bruise on my forarm about 3 inches down from the wrist because of it. so i should just worry about getting as inverted as possible rather than thinking about the turn? also should i try to get my form down before i move up in pole length or is it ok to go up to a 14' with this type of form?

[vquestpvc]

My point with you hitting the bottom arm is that you have stopped moving through the vault. It's not necessarily about just getting inverted, but inverting with continuous movement through a turn. As you invert covering the pole, you need to initiate a quarter turn as you thrust your hips up (also known as Bubka's). At this point the top hand should be connected to the same side hip (right hand to right hip). You are half way through the turn. If you have access to a Beginner to Bubka book, you will see the position you want to be in; well, facsimile because it is Bubka after all - one can still execute the same movement relative to the vaulting height. Then, pull the top hand through the opposite shoulder to complete the remaining quarter turn. Important to keep legs together as you extend up for a more effective turn. If you continue to notice you're hitting the bottom arm on the pole, you've stopped moving through the turn. Takes a lot of practice, but it can be done. As suggested, get a smaller pole with shorter approach which can slow it down a little to help you develop the skill of continued movement and a more effective turn.

I would suggest you stay on the 13' pole you are presently using; you need to learn to vault over your grip to be a more effective vaulter; code for vaulting higher. If you get stuck at 12'6" and can handle a longer pole, try it. But be absolutely sure you can get into the pit.