critique me please!!

[cash442]

13'6 165 ucs = small pole
14' 165 ucs = fail
14' 170 ucs = success
14'6 155 carbon = fail
14'6 165 pacer fx = success
15' 160 pacer fx = unnattempted lol
all flex #s are relatively similar and i am 5'8 140lbs i have good run and a decent take off and plant and i would like some advice and pointers to get me clearing bars over my hand grip. i have been told that i have a poor swing and sometimes i do not have access to a high bar or rings all i have is stiff pole drills and full vaults. so what i am looking for is some constructive critisism and maybe some pole advice. my coach believes heavier poles the bette but im a little guy and i feel that 165 lbs poles might be too much?? but anyways please tell me what i should personally do to improve here is a video from about 3 months ago on the small 13'6 165 ucs pole from 5 lefts


http://www.youtube.com/watch?v=EAMRkDdTAp0

thanks, alex

[cash442]

here is another video from the same day same pole same approach as first video

http://www.youtube.com/watch?v=D1TLX2Qfyro

[Polevaulter2012]

Hey, so you have no pole drop. This is making you run low and plant late. I would say that you need to do a lot of pole runs(focusing on a good pole drop) and plant drills(focusing on early hands).This will help you run taller, faster,have better plant mechanics, and a taller take off. Which in return helps your entire vault. It all starts with the run. keep up the good work though and keep us posted on how it is coming!

[cash442]

thanks for the input i will focus on that today at practice and get some videos of it !

[vault3rb0y]

You can really only think about 2 things at a time in the vault- one during the run and one during the actual jump.

Think about the drop during your run, and try to keep your hands pressing UP not IN when you swing. Right now your hands come out in front of you, making it impossible to invert.

[cash442]

i took your guys advice and i felt like i had a much better run today. i blew threw my small pole at first then got on the 14 ft 165 ucs from only five lefts and had decent jumps on it!!! (barely got into pit on this pole from 7 lefts before today) with the new run my step was moved back 3 ft and still was under on occasion. btw coach was blown away! very impressed on the depth i was getting on my small pole. i still feel as tho my bottom arm is too still and i am pushing foward instead of up!
however i want your opinions on the new run and pole drop here is some video from today.
http://www.youtube.com/watch?v=Of8rJVOsfFY = 13'6 165 ucs before i started blowing through it.
http://www.youtube.com/watch?v=J-_yeN6BC-M = 14' 165 ucs not much depth here and starndards were at 80

[Polevaulter2012]

Yeah your pole drop is better! But still work on it. The main thing I see is that your hands drop to low right before you start your plant. Watch this video Isinbayeva and watch how high her left arm is throughout the run and take off. http://www.youtube.com/watch?v=r2uoQ_AVmHc&feature=related
By doing this it will help you quicken up your hands and last steps, so you will take off more outside and taller. Keep up the good work!

[cash442]

yes i see exaclty what you are talking about thank you! what are some things i could do to keep from my bottom are from being stiff throughout the vault keeping me from getting fully inverted

[Polevaulter2012]

I think if you work on improving your run,plant and take off you will realize it is easier to swing to the top of the pole. I think you should mainly be focusing on your run all the way up to your take off. Once you get consistent with that then you can start focusing more on the vault. The problems after your take off are mainly caused by your low, under, and late plant/take off. Keep up the good work man. Do you have a sliding box??

[cash442]

no im not sure what a sliding box is what is it?

and ok that sounds good i will keep working on my run pole drop plant and takeoff i appreciate it

[Polevaulter2012]

This video will show you what a sliding box is. http://www.youtube.com/watch?v=6D_169vzHPM(not the best example of proper technique, but it was the best one i could find in 5 minutes) I think this drill will help you get more confident to take off outside. Really this will just be good practice for your approach,plant, and take off in general. Focus on a good pole drop, plant mechanics, with quick last steps. If you dont have a sliding box then you can use a towel and set it on the ground in a "V" shape. Video tape these drills. keep it up!

[cash442]

ok i will build one this weekend and post up some vids of it thanks and i can see how that would help a lot