take off

[coweta high team]

i have a good jump but i run off as many times as i jump or more. i hear everyone talk about taking 4 lefts or 3 lefts but what do i need to use to get up to speed? i am 17 i started last year when coach handed me a pole in the middle of the year and said learn with no training and him not knowing how to coach it i learned through the net and videos i could find and talking with other people. i am about 144lbs and use a 145.2lbs pole that is about 12' and 6". any and all advice would help. Thanks.

[souleman]

Hit the search deal here on the forum and look at everything regarding the MID MARK CHART. Once you understand the principles behind it and start using it, you will have the confidence to complete the jumps because you will know your steps are on. This will keep you busy for quite a while but it's important that you use this valuable asset. Also, get the book Beginner to Bubka. Places where you can buy it are all over this forum. Get the book read it and keep at this jumping deal. Good luck.................Mike

[coweta high team]

Thanks mike.

[ALYpolevault]

i agree with mike. try the midmark chart. also, if you wanted to build up speed, then try to do a few workers with the sprinters on your team. it will deffinately help. and be confident in your jump. sometimes people step off when their steps are a tad off and they freak. just be confident.

[bel142]

I agree with the above start to train with sprinters (I didn’t learn how to sprint really until I got to university... It was slow and sad).

Also try and have your coach start to write you speed development workouts.

2x20m, 2x30m, 2x40m, 2x50m, 2x60m with a walk back in between, then back down to 4x10m, quick and easy to do after a warm up.

Then at the end of almost every day start to do pole runs 5-9 lefts getting used to getting to speed. You could even do the above progression with a pole in your hand.

Hope that helps.

[patriots22022]

My name is mike and when i take off i have a problem of not being as tall as i can be and i have been trying to work at it but does anyone have advice on how to work on it thanks

[shiaob]

Run tall. My coach makes me do high knee drills. Staying really "bouncey" and trying to get as many foot contacts