Butt in the Bucket

[gkr]

I have this horrible habit where i put my body almost into a taco shape. I can't break it and i am growing so extremely frustrated, i love pole vault but i can't keep putting in so much effort and time and getting nothing. It causes me to just hit al bars on the way up with my butt and thighs, the hips seem to get stuck under me.

Does anyone have tips for this or have struggled with it themselves and have any suggestions?

Im open to trying anything. This could be more gymnastics or weight training.

Thanks in advance.

[GasPasser]

Do you have a video we could see? The last three steps on the runway make or break what happens in the air.

[gkr]

https://www.youtube.com/watch?v=BDiV5bM ... e=youtu.be
[url]https://www.youtube.com/watch?v=BDiV5bMo7_w&feature=youtu.be/url]

This one is from the last meet of the season, as well as the one below.

[url]https://www.youtube.com/watch?v=TONJOJS1PZg&feature=youtu.be/url]

This one is from a practice recently but it wasn't a good day so it might not represent the problem that well.

[url]https://www.youtube.com/watch?v=z3XtvnKAnSQ&feature=youtu.be/url]

https://www.youtube.com/watch?v=z3XtvnK ... e=youtu.be

[gkr]

The second link didn't work- here you go
https://www.youtube.com/watch?v=TONJOJS ... e=youtu.be

[Skyfly]

My thoughts from the video

1. You have not fully completed the plant at the time the pole hits the box, so your arms are not fully extended above your head. You need to have maximum extension not only to increase the pole angle, but the hit the pole hard.

2. The bottom arm collapses, so your body moves alongside the pole through the completion of the takeoff. This greatly hinders the ability to swing on the pole

3. Your takeoff leg does not stay long during the swing. Tucking the leg is robbing you of energy that could be put into the swing.

Fix any one of these 3 and you will see improvement. Fix all 3 and you'll be a completely different vaulter!

[GasPasser]

I understand your frustration. If it were easy, everyone could and would be doing it. I'm pleased that you love the vault, it will carry you through this rough spot (I hope), you'll soon see a breakthrough, then hit another rough spot. Perseverance and determination are your friends! If you can find a PV club nearby, join it and get all the jumping and coaching you can.

As for your videos, I see several things leading to your "butt in the bucket". Understand that the last 3-4 steps have a HUGE influence on the rest of the vault.

1. In general, you need to JUMP UP at take-off. To do so, you need to be in a position, with the correct posture, to jump up with the pole overhead as high as possible.
1.1. You are not extending your top arm early/quickly enough. It should be fully extended before your take-off foot touches down. In addition, your bottom arm should be nearly fully extended as well at takeoff. You have a strong tendency to want to "hug" the pole at take off. This puts you on your back too soon and hurts your swing (which is needed to get your hips up - or get your hips out of the bucket).
1.2. In all of these vids, you are taking off "under" or "in", sometimes nearly by a foot. It puts you in a poor position to be able to jump up, and by the time your toe leaves the ground, you are already collapsing into the pole. This too hurts your swing. You need to have your step checked every vault until you consistently hit it.
1.3. The objective of the jump at take off, is to push the pole up towards the crossbar with both hands. In your jumps, the pole is stopping at the plant, and you are collapsing into it before your toe has left the ground. You need to be jumping up towards the crossbar, not into the pit (which is what it looks like you are doing).
2. You need to be constantly pushing the pole up - towards the bar throughout the takeoff and swing. I see you pulling in an effort to get yourself up the pole. This actually hurts you - it slows/stops pole rotation, and it hurts your swing.
3. Given your speed (which I think is pretty good), that the pole is moving to vertical, and you are landing deeply in the pit, you could be holding higher.
4. If you improve your takeoff position, your posture at takeoff, Jump at takeoff, and push the pole, you should see a big improvement in your swing. When that happens, you can focus on keeping your trail leg long throughout the swing and swing your feet to your hands.
4.1 High bar swing work is beneficial

Good source of videos: https://www.youtube.com/user/ArtoftheVault

A good breakdown of the vault phases: https://www.youtube.com/watch?v=LhqEdocpfcM

[Tim McMichael]

Don't lose heart. What I am seeing is a very young vault. But it does show a lot of promise. I second the responses that advise you to be taller with the top arm more fully extended at the plant. In the vault, problems with one phase are almost always caused by things that have happened much earlier. See Alan Launder's video of a beginner who is doing a lot of this stuff right.

http://polevaultpower.com/forum/viewtopic.php?f=27&t=47434

It is important for you to note that she doesn't get all the way upside down either, and this is not coach Launder's focus, nor should it be. If she keeps working on the approach and takeoff, it will be much easier for her to begin to swing effectively.

[altius]

Boy - you really know your stuff Tim - I like it!