Crossbar and meets=bad jumps

[VaulterChick122]

hi, i am 15 and a sophomore in high school. During practice, i have really good jumps. I was practically no touching a 9ft bungee, and i can wrap 11 feet. That is from a five. My PR is 8 from a five, but it should be higher. I was looking at a video of my warm up jumps and my 8ft jumps at my last meet (which i did not clear), and they were so different. My warm up jumps were really really good, but the bar was put up, and my jumps just were not that great. I don't understand why i do not jump as well with the crossbar, everything was worse when it was up. My pole drop was worse, my jump up was worse, my swing and pull were worse. I can't practice with a crossbar at practice but i would love to know some tips on fixing my "crossbar issue" because i have a meet tomorrow, i am going from a seven and would really like to clear 9! From a seven i grip 10'6 so i should be able to get it as long as i jump the same with the crossbar that i do with bungees. Also, i am not the kind of person that gets nervous with the crossbar, but i do get in my head. I always tell myself i have to get the height, i have to PR, i have to clear it....etc.

[VaulterChick122]

also, i think at practice having a bungee above what i can wrap, like a 12 ft bungee, helps me go higher, because i try to get it. At a meet, there is nothing else above the bar i can reach for.

[LHSpolevault]

Use a bar more often at practice!

[botakatobi]

Conduct your practice just like a meet, so that you are better mentally prepared for meet conditions.

Use a crossbar, do a limited amount of warmups, and start at a height you can easily clear to secure points.

Also, practice in bad conditions such as a bad wind or rain. Be mentally ready for every weather condition.

In southern California many coaches skip practice in the rain. This does not prepare their athletes for adverse conditions.

[VaulterChick122]

I usually come in at 7, which i am always way over. My warm ups i usually do them until they feel good and i can grip what i am going to grip in the competition. I practice indoors, and i will try to convince my coach to put the crossbar up at practice. Are there any mental tips though?

[botakatobi]

Mental toughness varies by individual. I once witnessed a vaulter jump 6 inches off the world record after jogging, stretching and doing some strides only. No swing-ups or pop-ups. And, he did it on a first generation air pit that would never come close to being legal today. And this was in practice.

You can better prepare yourself mentally by:

Practicing with a bar.
Jumping under pressure with time constraints.
Jumping into a wind.
Jumping in the rain.
Jumping at your opening height with maybe two swing-ups max and maybe 2 pop-ups max.
Jumping into different pits.
Jumping off different runways.
Jumping without being able to easily communicate with your coach.
Jumping in the cold or extreme heat.
Jumping when you have a cold or mild flu.

All of the above better prepare you for varying competition conditions.

[Rosie<3]

I used to havethe same issue. You honestly have to relax and jump. My coach is always between high jump and pole vault though so he jumps around and sometimes i am stuck coaching myself so my meets are not always the best . SO that part is still difficult for me.

[botakatobi]

If your parents attend meets, try to get them to spot your check marks and penetration for you.

[Rosie<3]

Thanks, by penetration do you mean how far into the pit i land?

[rainbowgirl28]

Here's a better idea. Always keep your standards at 31.5" (all the way back). If you are landing on top of the bar, lower your grip. If you are knocking it off on the way up, raise your grip. That's easier than having someone try to guess where you are peaking, AND it will give you the best chance of landing in the safest part of the pit every time.

[VaulterChick122]

I also think that part of it is the atmosphere of the meet. Surprisingly, my coach can see right through me and see my anxiety during a meet, even though i thought i tcould hide it. He told me i am in my head too much, and that i need to relax and just jump. Others have told me i put too much pressure on myself. Any advice on how to just relax and jump? I can't sem to relax at metes i tell myself "I have to make this height"

[rainbowgirl28]

I also think that part of it is the atmosphere of the meet. Surprisingly, my coach can see right through me and see my anxiety during a meet, even though i thought i tcould hide it. He told me i am in my head too much, and that i need to relax and just jump. Others have told me i put too much pressure on myself. Any advice on how to just relax and jump? I can't sem to relax at metes i tell myself "I have to make this height"

Do you do any other track events? Sometimes that can be a good way to take your mind off the pole vault.