"under" on my step everytime...

[PV CaRaZzY65]

hey, im having this problem where my step is always under, even when i move my step back, im not sure why this is happening, ive been told that it could be that i plant too early and that forces me to stride out more on my last step but im not sure, but as a result of this im sliding down the pole. i would really like to fix this problem because ive been working on bending but im being sucked under because im always off on my step, i have no problem getting vertical and ive been told that i have pretty good speed, i know i could be geting higher if i fixed my problem but im not sure how to, by the way, im holding almost all the way up on my 110, 12' pole. thanks!

[izzystikchik]

Well, there are a lot of posts about this if you look.

But anway, i don't think that moving your step back is beneficial because it'll just cause you to stride out to hit the spot. If anything, practice from a smaller run, 3 to 4 then to 5 lefts only once you consistantly hit your take off before u move up a left. Try some sliding box to build up a consistant/rhythmic run so you have the same run coming down each time. It'll help you make corrections on your vault if you have the same run each time

[dj]

this usually comes as a result of moving your step back after you have stretched to be under already...

if that is the case you will continue to strecth even more and continue to be under...

on one instance i moved the run forward by a foot and a half of a world class jumper to finally get him on so he could run properly and jump properly...

of course he was afraid at first ... thinking he would be under and rip his plant arm out of it's socket... i didn't move him a foot and a half on the first jump.... i moved him up by about 8" on each jump for 3 to 4 jumps... untill he was at the right spot with the right run..

i just told him to plant early and get his feet down better on each practice jump to asure him it would be safe...

he went from NH and not leaving the ground....to 4th at the world championships in two weeks and the data i collected from him helped me develope the chart...

this problem is why i use the "MID" and chart... the chart keeps the jumper close and teach them to run and plant without stretching..

dj

[Bubba PV]

This is a little drastic so we replaced the person with a rubber strip on the runway so that the vaulter got used to it from pop ups to short runs. If he/she stepped on the rubber strip (piece of roll out runway) they were too close, but they wouldn't get hurt. Hope this helps! Bubba
http://www.bubbapv.com/Images/pete.gif

[dj]

i noticed you a have 11-6 to 12 foot grip...

you should try a 39 to 40 foot "MID" (coaches check-6 steps out) for the correct stride pattern and rhythm for that grip...

dj

ps ... like suggested before... practice pole runs on the track and plant into a towel or sliding box until it is comfortable and correct...

my experience has show the "MID" is usually a foot closer on the runway than it was on the track.. at least in the beginner.. then as you run better and grip higher it will move back accordingly..

[Bubba PV]

I have great respect for DJ's advice and follow it faithfully - have for years. I've also notice vaulters running to get under or reaching to get under. Sometimes just putting your foot straight down at the take off will give you a workable step. Pat Manson does such a great job of this he almost looks like he's putting his take off foot into a starting block. Just thinking out loud. Bubba

[PV CaRaZzY65]

So, i should start my run at 40ish? I have a great run when i run my steps back but when i go to vault it changes. Im scared im gonna miss the box so i wait to plant the pole at the last minute....

by the way, i take 6 rights (im a lefty) and im around the 55-60 mark

[ladyvolspvcoach]

I too have great respect for DJ's advice. You should use the chart at least for pole runs. You'll be amazed at the effect will have on your approach. But, that said, if you are waiting till the last minute to plant the pole, then you are moving your upper body really fast to make the plant. That will almost always cause you to overstride you last step. The upperbody movements will have a cause and effect with your lower body. Getting the pole dip down in time to have a smooth plant is crucial...

[dj]

don't start at 40ish..that is a "MID" or coaches check mark....start your run where you are... give or take a little (a foot or two.)... so you can hit a 6 step "MID" of 40'

st ----------------------------------MID
R-----L-----R-----L-----R-----L----R----L---R---L---R---L---R---------box
60ish ------------------------------40'------------------------T.O.

make sense

dj

[Bubba PV]

When you use DJ's list as a mid mark guide, it forces the vaulter to run the last six steps or they flat won't get to the box. Too many athletes run too fast too early or run the middle third hard. My rule is if you can't see a visual acceleration "when the box calls", you were too fast too early. All sport is about acceleration and the ability to go from very relaxed to a totally contracted explosion in the shortest period of time. You can’t have a 400m type rigor mortis at the mid and expect success.

Although it's easy at the low heights to hit the mid and get to the box, as you progress it becomes increasingly difficult if you don't run correctly. We put strips of rubber across the runway at the mid and take off. If the vaulter makes the bar but steps on either mat, it's a miss. It's not too intimidating at 8' so you learn and get a comfort level as you go.

ALL of our vaulters do this starting from 8' every year whether they are 18' guys or 14'+ girls, or 9’rs (we start at 7’ for them). You can get a ton of jumps in and it makes you face your demons early. If you're doing something fundamentally wrong at 16', you'll see it by 10' and be able to correct it.

WHY? We found kids who could short run jump great but fell apart on longer runs and lost efficiency. Our reasoning was that if you had to clear every height successively in order to move up, then your run would gradually go back in order to hit your mid. It’s a very fun way to start the summer program. We start short and progress throughout the practice to whatever runs we can get to and hit the mid. Hope this helps! Bubba

[mcminkz05]

I think i get the idea, but what exactly do you mean by "visual acceleration" ??

[Bubba PV]

USATF measures meters per second between 15m -10m and from 10m to 5m for acceleration. It's normally visible when the athlete sees he/she is on that acceleration occurs. They may chop if under or reach if out, but some signal should come across. I like to feel like I’m on, but only if I haul butt. Hope this helps!

BTW - no spikes in the summer. Only flats! All vaulters are strong and fast to a degree, so we need to take that away from them in order to learn the physicis of the jump. I still only wear spikes in meets and MAN can I get on some bigger poles with less effort. Bubba