Need help with my approach run

[highhopes]

Can someone explain the approach run in extreme detail, because I would like to start using a free takeoff. At the end of my approach it feels like I don’t have enough room to do a free takeoff . Could some one please help my I want to know anything and everything about the approach run.

[powerplant42]

O.K. *Deep breath* Here we go:
(Let's assume you're a right handed vaulter...)
1. Have a correct grip and carry
-for a good grip, if you don't have one already, your hands should be at a distance apart that would be comfortable from a hanging position, which is usually about shoulder width
-hold the pole at a high angle when starting in order to ensure you do not lean forward
-hold the pole (I can't believe I'm going to use this word...) a SMIDGEON to the left. This frees up your hips.
-mainly, the skeletal system holds the pole, not the muscular system
a. The left hand should be holding about chest high
b. The right hand is comfortably positioned at the hip
c. The right hand supports the weight of the pole
*NOTE* If you are a more experienced vaulter, consider using a double closed grip (both hands are closed around the pole). Less experience usually means that you should use at least a partially open grip, probably with the bottom hand. This means that you should have your hand spread open, allowing the pole to rotate freely.)

2. Phase one of approach: Acceleration
a. this phase is characterized by powerful strides
b. run with your feet striking directly under your center of mass (COM) for the first two or three steps
c. as you build speed, begin to run with your foot striking slightly in front of your COM

3. Phase two of approach: Transition
a. this phase begins about three strides out
b. strive for quicker turn-over each step, but covering the same distance each step as well
c. continue stepping in front of your COM

4. Phase three of approach: Plant
a. simply said, do not slow down...speed up
b. a longer penultimate step then a short, quick take-off step is preferred

Overall concepts to be applied throughout approach:
High knees: Get your knees up
Open stride: Get your feet out in front of you
Dorsi-flexion: Point your toes upward, then claw at the ground each step
Stay tall: Do not slouch, and do not lean forward or back
Pole stability: Do not pump your pole; keep it still (except when dropping it, which should slowly occur throughout the approach and increase in speed when near the box).

Final notes: The approach is a tough thing to master. The pros do pole runs all the time, and so should you, focusing on how you run. Sprint mechanic drills help too, and there are tons of those. Also do sprint mechanics with a pole, including straight legs, 20/20s, and ostrich steps. Ask me more about them by pm if you want.

P.S. On the topic of free take-off: This is a tough thing to do, especially with a pre-jump (which is more what I think you're talking about). This is more the result of plant timing. You know, you need to get your plant up really early, that way, you're ready to jump just before the pole-strike. There are drills to reinforce this, such as emphasis of pre-jumping in the sand with a short run-up. Although, if you are consistently running too far in, then move your take-off point out an inch or so. Thus, you'll need to move your approach back just as far.
(Anyone, if I missed anything or got something wrong, go right ahead.)
Good luck!

[txpolevaulter_k25]

active tip, start high and gradually lower tip until you plant, last 3 steps 1) start-pull pole up just above your hips, 2) curl-pull pole up to just above your shoulders, 3) press-push pole up and plant, you plant is probably the most important thing to work on

and a question to powerplant42, you note in there, "*NOTE* If you are a more experienced vaulter, consider using a double closed grip (both hands are closed around the pole)". I think that is more of a preference thing isn't it? I might be wrong just asking.

[powerplant42]

Well, most really experienced vaulters used closed grips, because it keeps the pole completely in their control. But you need to develop wrist flexibility in both hands to do a double-closed grip. Some less experienced vaulters can do this if their wrists can take it, but most can't. I guess at the lower level, yes, it is a preference issue (if you have got the flexibility, that is).

[txpolevaulter_k25]

ok thanks

[Powervaulter]

A great explanation by powerplant42. However, I disagree with the double-closed grip. The only hand that should be closed is the top hand, and even that is a matter of preference and flexibility. There is no significant advantage to having a closed grip, except to ensure that the soft side is lined up for takeoff. The bottom hand can be closed, but should remain loose, to enable the pole to be rotated in that hand while shifting for the plant. I tell my vaulters to make a "V" with their bottom hands to support the pole from underneath.

Another question... why strike in front of the COM in 2c and 3c? Stepping in front of the COM can slow you down, unless you are striking the runway very aggressively backwards with your feet. Still, I'm not convinced that athletes should aim to strike the ground ahead of their COM.

I could be wrong... comments?

[ladyvolspvcoach]

Most athletes don't conciously know where their com is! I find it best to describe the run by telling them ( and analyzing the video of the run) that if their heals extend infront of their knees then they are losing energy to the ground and not developing the kind of speed they are capable of.

About the grip! If you look at Tim Mack's first step you will see that he holds the pole craddled in an open V. This is to put his wrist in the strongest possible position at the plant......neither hand completely grips the pole! Oh and that Bubka guy did nearly the same thing...

[powerplant42]

Alright... So I maybe made a small mistake. Perhaps the bottom hand is a preference issue. (The note should only apply to the top grip, and I guess that makes sense since during the approach, the forward end of the pole is more active.) But I still stand strongly by everything else in their, like with the COM thing: If you are striking directly under your COM, you can only push with your feet, not pull (thus you can't 'claw'). You would be running under yourself, which is, well, bad. It is very tough to do this from a stand-still, so the first few steps are 'under'.