Free Flight Vaulting....

[izzystikchik]

To you vets, i have a question, which was breifly discussed on another post about the "Russian Style of Vaulting".

I think it would be interesting to try out this "free flight" technique, I suppose i do the traditional way of vaulting according to that article (http://www.coachr.org/taw.htm), because i do have back problems, even though, about 50% of the time my step is on, and also i feel that i do muscle through the vault way to much at the plant and take off. They say that the russian style vaulting is one fluid motion, but i don't ever remember any other style of vaulting that says it isn't.
Where besides the take off is the russian style of vaulting different? Is the only difference that makes the russian style of vaulting an early takeoff and plant?, wouldn't your step, have to be, a few inches back from your regular take off? anyone?
thanks
liz

[lonestar]

Not "Free flight" but "free takeoff" meaning you're leaving the ground at the same time or before the pole strikes the back of the box. Also, you have a locked trail leg through your swing instead of a tuck-and-shoot (knees bent then extended) style of swing. Check out "Beginner to Bubka" by Alan Launder on sale at www.neovault.com

[vaulter870]

a free take off is a wonderful thing when done right!! makes the rest of the vault effortless but it is also very difficult to get used to!!!

[VaultBrad]

its deffinately worth getting used to though

[ladyvolspvcoach]

Izzystikchik rather than getting into the pros and cons of the free take-off, you might just try to reset you take-off mark back so that there is a gap of about 4-6 inches between the back of the box and the pole tip. Initially you will feel "out", but you won't be. Trust it and take it up. When you do this successfully for the first time you will find that you penetrated deeper into the pit, you felt less jolt at take-off, and more control of the pole. You should find yourself going up a pole shortly after the new step feels comfortable.

[VaultNinja]

The free takeoff is very beneficial for a fast vaulter. You need alot of speed and energy to make it work for you.

It makes swinging very easy, but getting back on the pole is more difficult because your shoulders are in front of your hips when you leave the ground, when you swing to invert, your hips will stay behind your shoulders. Its just like in the high bar when you are swinging a giant.....If you tap early your momentum stops in front of the bar (like free takeoff) , if you tap late your momentum carrys you over the bar (like being on or under).

The Russian style of vaulting does have one other big difference besides free takeoff. They push the pole out in front of them while bringing it up from there hips, before hitting the box. This method is used for making the shoulders perfectly square with the pit conserving more energy created in aproach. Most other vaulters bring the pole up with the top hand beside or behind the body, this causes the shoulder of your top hand to rotate backwards and create an angle in the line of your shoulders that is not square with the runway or pits, this causes an energy loss at takeoff since you have essentially turned your upper body into a shock absorber.

PS- If you are having lots of lower back problems and your step is on, and not under, you may be leaning back at takeoff. Try getting your hands out in front of you at takeoff, this will force your chest more forward and possible solve some of your back problems. Another "Q" that works well for this same problem is thinking about being on your toes the whole way through your aproach, especially at takeoff. Don't think about anything else, just being on your toes.
Good luck, I hope you have fun playing with different vault techniques, and I hope that your back starts feeling better.

[vaulter870]

hmmm if you cant get your timing with the tap could that keep you from swining up??

[VaultNinja]

hmmm if you cant get your timing with the tap could that keep you from swining up??

Absolutely

[vaulter870]

yes that means that its not jus me thinging that i am insane. well ok maby it is but i knew there was something wrong!

[izzystikchik]

I have to applaud you all for your superb advice!!! Especially ladyvolspvcoach, VaultNinja, lonestar

I guess this techinque isn't anything that i can just pick up, however, It does make sense though, i've been researching it for awhile now, reading and watching a lot, lot, lot.
If anything it seems less strenuous on the back and allows for an easier fluid motion. I used to think that the russian and american definition of a "flowing" vault was the same thing, but when i took another look, (www.advantageathletics.com) Its totally not. For example the "lowering" of the pole tip is constant and sooner than that of the "traditional" (Just compare Kelly Suttle with that of Swetlana F.)

Again, as said manytimes before, i guess that this method works for certain people.

But, some of u say, just move your step back 4-6 inches...won't that cause you're top hand to reach forward? So that would have your whole mid line on a leaning "forward" angle at take off right? So are u saying to correct that issue you just have to punch your top arm straight up?

[USMC Vaulter]

To accomplish a Russian/eastern european free take off, you basically 'long jump' off the ground, you do have to punch your arms up so that you're in the proper take off position, then a split second after you're off the ground the pole with strike the back of the box and everything proceeds from there.

I know someone mentioned checking out 'From Beginner to Bubka' which is an excellent book - but also the Vault2000 DVD by Spencer Chang (also available at NeoVault.com) is another good one to check out. It breaks down this take off and the mechanics of it by slowing down and freezing a video of Bubka (other vaulters as well). The DVD also has 2 of Bubkas world record vaults at 20' and 20'1'' so its a great one to own.

[Vault&Flip]

I have to applaud you all for your superb advice!!! Especially ladyvolspvcoach, VaultNinja, lonestar

I guess this techinque isn't anything that i can just pick up, however, It does make sense though, i've been researching it for awhile now, reading and watching a lot, lot, lot.
If anything it seems less strenuous on the back and allows for an easier fluid motion. I used to think that the russian and american definition of a "flowing" vault was the same thing, but when i took another look, (www.advantageathletics.com) Its totally not. For example the "lowering" of the pole tip is constant and sooner than that of the "traditional" (Just compare Kelly Suttle with that of Swetlana F.)

Again, as said manytimes before, i guess that this method works for certain people.

But, some of u say, just move your step back 4-6 inches...won't that cause you're top hand to reach forward? So that would have your whole mid line on a leaning "forward" angle at take off right? So are u saying to correct that issue you just have to punch your top arm straight up?

It takes some time to really get used to the feeling of jumping off the ground prior to the pole hitting the back of the box, and at first it may seem like you are out of control. Start with a short run and once you can consistantly take off before the pole hits the back of the box move back a left and try to mimic what you did from the shorter run. You can be a little too far out to where you feel like your takeoff is inhibiting your swing, so you might have to play with how far "outside" you can actually take off. When you find the balance, it is well worth it, and it feels effortless. But getting to the point where you are comfortable jumping this way is a different story.

As for reaching forward at take off, in my opinion you are correct in saying that moving your step back could cause your top hand to reach forward. However, that's kind of how you need to play with your step to see just how far "outside" is the right step for you. If you get too far out, you will reach for the box, which could defeat the purpose entirely. Like I said, it won't happen automatically, not if you haven't been jumping this way from the start, so just work your way back slowly and have fun.

My two cents.