plant

[11kalnmitc]

my question is pretty simple among my other problems i have a tendency when i plant to let my arms come all the way back. so even though my plant is all the way up and i have a nice tall plant, my arms come way back over my head and it is causing me to get sucked under the pole and therefore i can't set up for nice strong trail leg among other things. bascially is there a drill or something i can do to really get the feeling of keeping my arms strong on the plant, with this problem my left hand has actually come back far enough to hit me in the top of the forehead, something tells me that not suppose to happen.

Thanks

[AVC Coach]

My guess is that you're way under on your take-off and that's keeping you from getting your hands up and the bottom hand hits your forehead. I like for the arms to go back over the head after take-off, but you need to be at least close to being on when the pole hits the box. I don't teach "strong" arms at the plant. I want my vaulters to have a tight grip and that's it. Think of whipping someone with a wet towel. That's what we're trying to create with our body in the air. Now, think of that wet towel after it's been sitting in the freezer all night. Not much whip there. That's what happens when you try to be "strong" with you arms, or any other part of your body after take-off.

[11kalnmitc]

well your right sorry i forgot to mention when i actually hit myself in the head im usually a foot and a half under but usually i'm only6" under and occasionally i'm right on, but it still comes way to far over my head. i understand what you are saying with the towel buti'm not talking about i little stretch i mean they are way back over my head.
man i wish i had a vid, sorry

[AVC Coach]

If it's a big stretch, I'm probably gonna like it as long as you're finishing your take-off and not letting your hips lead the way.

[11kalnmitc]

my hips do lead the way
any ideas?

[AVC Coach]

Work from a short approach (3-4 lefts) on a stiff pole, low and narrow grip. The goal at take-off is to get off the ground before the pole hits the box. Hands high (above eye level) and trail leg behind you (from a profile view this should look like a lunge). With a tight grip, straight trail leg and relaxed body, work towards whipping the hips to your top hand. If done correctly, you should feel like you're going to shoot out of the back of the pit. If a stall occurs, lower the grip a few inches until the swing is free.

After you've mastered the position and feel confident that you can accomplish the same thing on a bending pole, move your run back a left or two on a small pole and continue to work on the same thing.

[11kalnmitc]

i'll give it a shot, thanks