Getting the right take off spot

[bulldogvaulter]

Ok I have a question that hopefully someone can answer. I vaulted today in practice jumping at a 12 ft bar. I was under by about a foot and i was running from 68ft with 12 steps. So then of course I steped back about 6in on my run. But then i was still way under. So I stepped back alittle bit more and was still under. for some reason i am always under. is this a problem physicaly or just in my mind and I am just trying to stride out.

[AR01]

Your muscles get into a groove and a comfort area and it's going to take some time before you can hit the takeoff correctly. You're aiming for a free take off so I would start gripping low and hitting the correct takeoff positions and slowly moving your grip up.

[Sean/vaulter/naeS]

I did the same thing, but my coach, seeing that i was striding out moved my step up and then I wasn't inside any more.

[vault3rb0y]

If you have been vaulting for a while, you have trained your mind to feel comfortable only planting at a certain point. No matter where your run is, you will try to adjust your run to that point. The solution is pop ups that you can make yourself comfortable leaving the ground earlier. Or do short runs on a soft pole and visualize it, then just do it. Dont think too much.

[bulldogvaulter]

I have heard of people putting towels down right in front of there take off point. Then if they hit i then they are under. Is this a good way to train ur mind to get that right spot ?

[vault3rb0y]

I used to think that was a good idea, but i was told it is going to build a habit of looking down at some point from your mid to your take off, and that you will be slowing down in order to hit that take off spot. I think its better to visualize where you want to be and have a sense of awareness of where you are on the runway. Try doing pop ups but jogging the whole length of the runway into the box. Studder your steps so that you learn how to "feel" where you are on the runway and adjust to the box as you approach it, while still accelerating into it.

[indestructo]

I've had several of my kids do the same thing. Its all mental. Your eyes and mind are aware of how far out you need to be to take off and subconciously adjust your steps accordingly. You aren't making the mental decision to adjust them. If I have bumped a kids starting point back 2 or 3 times and they are still under, then I'll put them back to their original starting point and then move them in another 3 inches. Yes, it doesn't make logical sense, but mentally it tricks your mind. Your eyes will see that you are going to be too close to the box and force your legs to speed up to make it. The result is usually a step that is right on or, at the very least, you'll be in a better position to take off from a slightly less "under" takeoff.

Now, instead of a long stride at takeoff that significantly reduces your ability to jump, you'll have a quick step that is more in line with an efficient takeoff.

My kids always give me a quizzical look when I tell them to move in when their step is under, cause it just shouldn't make sense until you think it through, but it works every single time.

[powerplant42]

Yeah if you're striding in to make it, move it in. Slow motion video would be very helpful.

[Haverford123]

i am pretty much exactly in your situation,, by 12 steps you mean 6 lefts (or rights) right?
well today i ran with spikes for the first time since last year and i was holding 12 running from 68.5 ft doing six lefts and i was under.. but i realize as people have mentinoed above that iwas going under on purpose cause thats what my body's used to doing... if i move my step back i mess up... its kinda annoying but i mean im sure through lots of practices where we practice free take off our bodies will make adjustments...

[sooch90]

But don't rely on repetition of long run vaulting and visualization to fix this problem. I've been working to correct this problem for a long time, and I'm finally making some great break throughs. In fact, it's really pretty simple to fix.

Coach Job (ladyvolspvcoach) has given me a great drill to use to correct this problem, and it's working really really well. I'll send you his description of the drill, if you have any questions about it, you can ask me or Coach Job (he posts on here).

heres what I do to set up the rundrill on the track. Either find a white line that goes across the track like a finish line. Or draw one with chalk or use tape across four lanes. Then take a small pole and measure down it length from the top of the pole and measure 5 feet. Then pull off about 18 inches of athletic tape and put it on the pole running down the length of it. Now measure 5'3" on the tape and mark it. Then write 5'3" at the mark. Then measure down from the top of the pole 5'6" and do the same. Then 5'9" and 6'0" and do the same. Now you have a measuring stick to lay out the lanes. Go to the mark that goes across the track and lay the pole down with the top of the pole at the mark going across the lanes. lay it on one of the lane lines. Now make a mark on the edge of the lane at the 5'3" mark. now move the pole until the top of it is at the mark you just made. Now look where the 5'3" mark is on the pole and make another chalk mark on the track. Repeat until you have 7 marks on the track including the one going across the track. Now go to the second lane and repeat theprocess using the 5'6" mark. Then do the same in the next two lanes using the 5'9 and 6'0 marks. So now you should have 4 lanes marked with the last 6 strides showing in each and each being a little longer than the previous one. So to get your starting point in each lane do this: Go to the first land (5'3") put your tow on the last mark you made in that lane. Pick your pole up and run away from the marks accelerating as fast as you can. have some one catch your 3rd left. mark that spot. No you have one completed lane. This is a 6 left pole run. Now go to the next lane and run back from the last mark 4 lefts and mark where the toe hits. Now you have a completed lane for 7 left pole runs. Go to the next lane and run back 5 lefts and go to the last lane and run back 6 lefts. the drill is to run 5 reps in each lane. Count down as you run each lane. So the first lane you'll count six when your left foot hits the ground the first time. Start by putting your right foot back and raising your left toe off the ground. then Push Out hard and accelerate until you reach number 4 in your count-down. Then just try to get your feet down as fast as you can and jump up and extend your arms at the count of one!! You can practice all of the approach mechanics including good pole drop mechanics and take off mechanics....There's more but this should do for now....Let me know how it works and if you can send a video that I can critique...

They key is to really get your feet down after the 4th left. It should almost feel like you're going to take baby steps that won't get you to the plant box, but as long as you don't physically try to slow down, it will correct your stride.

Note, I'm still working with this drill, but so far it's working great! Try it! It'll save you months of "visualization" and just trying to shorten up your steps during a full run.

[indestructo]

Question for you Sooch....

I can see the benefit in your drill. I'm going to try it out tonight to see if I can get the hang of it. When planting, are you trying to plant the pole tip on the finish line? Or simply get that last left in before you hit the line...?

Thanks!

I may pass this down to my kids next week if all goes well.

[ladyvolspvcoach]

you can put a towel down about 10' from the last mark! That would simulate the box! The last mark is your take off step!! The drill is awesome!