Rotation of the shoulder joint in the vault!
Posted: Sat Feb 01, 2014 1:19 pm
The more I study the vault and watch almost ANY of the better vaulters at their best performances (Their best Jumps in a given meet), what I am noticing as a common factor is a great rotation of the shoulder joint at the top.
The vaulters that are able to come out of the reverse-C at the top of the vault (aka being in the chair position--although, for Bubka in his first 6m vault, this chair is much more "inverted" than most vaulters'), utilize the power of erecting their entire spines. This is accomplished through flexing the cervical, thoracic and lumbar erector muscles, as well as an emphasized thrust of the pelvis by contracting the Gluteus groups. The position of his legs, nearly extending past his head, serves as a means of counter-balancing this thrust. At the same time, the rotator cuff muscles are working to align the long axis of the entire arm with the spine, as well. This involves effort from all 4 muscles in each rotator cuff, and forceful contraction of the Triceps brachii, and Lattissimus Dorsi. Simultaneously, Bubka extends his legs upward by forcefully extending his heels towards the sky. This is what I refer to as a TAP at the top of the vault preceeding pull/push and flyaway. Now Bubka is upside down--this should be the ultimate form for a vaulter to have as he/she begins the pull and push off at the very end of the vault.
The vaulters that are able to come out of the reverse-C at the top of the vault (aka being in the chair position--although, for Bubka in his first 6m vault, this chair is much more "inverted" than most vaulters'), utilize the power of erecting their entire spines. This is accomplished through flexing the cervical, thoracic and lumbar erector muscles, as well as an emphasized thrust of the pelvis by contracting the Gluteus groups. The position of his legs, nearly extending past his head, serves as a means of counter-balancing this thrust. At the same time, the rotator cuff muscles are working to align the long axis of the entire arm with the spine, as well. This involves effort from all 4 muscles in each rotator cuff, and forceful contraction of the Triceps brachii, and Lattissimus Dorsi. Simultaneously, Bubka extends his legs upward by forcefully extending his heels towards the sky. This is what I refer to as a TAP at the top of the vault preceeding pull/push and flyaway. Now Bubka is upside down--this should be the ultimate form for a vaulter to have as he/she begins the pull and push off at the very end of the vault.