PoleVaultPower.com

Edited to include video

Hi, I've been lurking on these boards for a while, but I've been struggling with this problem for a while so I decided to make an account and finally post.

New Info:

I weigh 145lb
I am using a 14' 145lb pole holding about 11'6" in all videos
The bungee in all the videos is at 11'

My practice jumps are uploaded to youtube starting with http://www.youtube.com/watch?v=sbMucV8DFr8
All other practice jumps are available from my page on youtube.

The problem I've been having is that, after I take off, I can only swing up into a V shape that I will illustrate in this image:

(Sorry I don't have a video to share)

I almost always get into this V shape and of course from this position there's no way to shoot up to get my hips any higher. My coach has been telling me to drop my shoulders, but I don't know how to do this. Any help would be greatly appreciated. Thanks

By "dropping the shoulders" he really means "don't hunch your shoulders" by pulling them closer to the pole. That's good advice ... altho poorly worded (everyone uses that term ... but you have to understand what it really means). At the same time as you "drop your shoulders", you need to RAISE YOUR HIPS. How? Not by muscling up. By SWINGING up.

Practice this on a highbar, rings and/or rope. It will be much easier to apply to the pole if you learn it in the gym ... with lots and lots of reps.

You could also search for "dreaded V flat back" on PVP ... and read the advice that I've given 6P re this over the past couple years. In fact, 6P is now a 15-0 college vaulter that has done the gym work, focussing on SWINGING his hips above his shoulders. If you look at some of his vids from 2008 and compare them to 2010, you'll see his technical improvements re the "flat back" and "dreaded V". Hard work pays off ... right 6P?

Kirk

When I swing on a rope, I can't get my hips up very high from a dead hang. I can get completely upside down if I take a step into the jump though. Should I be able to do this from a dead hang?

Indians271 wrote:When I swing on a rope, I can't get my hips up very high from a dead hang. I can get completely upside down if I take a step into the jump though. Should I be able to do this from a dead hang?

How much of a downswing do you think you're getting from a dead hang?

And with "a step"?

If you can figure that out, then you're on your way to getting your hips above your shoulders.

Kirk

Well I've never tried to do anything on a rope from more than one step back.

It seems like I can swing up really well when I straight pole but not on full runs when the pole bends.

Indians271 wrote:Well I've never tried to do anything on a rope from more than one step back.

It seems like I can swing up really well when I straight pole but not on full runs when the pole bends.

My guess is you're overgripped on the bending pole...

I'll try to hold lower next week at practice and see if that helps

Indians271 wrote:When I swing on a rope, I can't get my hips up very high from a dead hang. I can get completely upside down if I take a step into the jump though. ...

Do you understand why?

Kirk

I think it's because with a step the trail leg starts behind the rest of the body so theres a stronger swing similarly to how, in soccer, one would pull one's leg back before making a powerful kick

Indians271 wrote:I think it's because with a step the trail leg starts behind the rest of the body so theres a stronger swing similarly to how, in soccer, one would pull one's leg back before making a powerful kick

You got it! Now ... why is that important to understand?

How strong will your swing be with a DOWNSWING and then an upswing ... compared to a swing with just an UPSWING?

Sorry to drag this out ... but I want you to REMEMBER this!

Kirk

By the same logic it follows that a stronger downswing will create a stronger upswing by carrying the momentum through the entire motion. It's important to understand because then I will create a stronger downswing?

Kirk