Bottom arm ... - UPDATED & needing critique

[Chr15myst]

Hi. I'm a sophomore pole vaulter at my school, and though last year I cleared opening height (but had crap for form, and needless to say couldn't get more than that) I can't do it this year, and it's late into the season.

And YES, I realize this has been posted about before, but I think the probably with my technique is much more than just collapsing my bottom arm.

I recently brought a digital camera that can take short videos down to the track, and I found that I may be jumping to the side a bit, even though my plant is pretty much overhead (I use the leftee grip, so I jump to the left and my left arm is at the top of the pole). My knee drives well, but I can't get perpendicular to the pole. My bottom arm (right arm for me) is at best, 90 degrees or less. I know both of my arms are supposed to be completely extended at take off. Any ideas or tips?

I could post the video here, but I'm not sure how to put .avi files on the net, only images.

[Mecham]

maybe a series of images?

[Chr15myst]

yeah, I could do that.

Also, my hips get really, really close to the pole, and I eventually just spin off of it because I fail to keep perpendicular to the pole. However, in the beginning of the jump, I do get a somewhat good bend.

I'm about 140, maybe 145, 5'10", and use a 12' 140 pound pole. I also discovered a 13' 140 pound pole that I might try to get on if I could just get my form down...

Took a little bit, but here it is:

[Mecham]

Well...... you have a nice pit! First off, it looks like you are a little under based on your right arm. Really get that jump up. and get off your take off foot.It looks like your grip might be a little close, just for bending purposes. Maybe widen it a bit and then just jump it up and keep your left arm straight. One way too keep it straight, is to look at your left hand. after the plant look at your left hand and just press it up and in, it should bend a lot easier and your hips should sink in.

Thats just what i am thinking when i see it within 15 secs.

[craigmtb]

Good advice from the previous post. To clarify and add.

You are under on your plant. When you plant you want to be vertical, with your right arm fully extended. If anything it is better to be a little out (stress "little") than under. When you are "ripped" (under) you lose potential energy, it hurts and can be dangerous.

So, you need to work on your approach. Make sure your steps are correct. Standing in front of the box, Plant your pole in the box, and get tall (not leaning, tall as possible). Where your toes are is where you should be taking off from. Mark it with tape or chalk and measure it so you know where it is in the future (remember it will change with varying hand grip hieght). Next, work on your steps so they are consistent. You need to hit that takeoff mark every time, someone will need to watch your step. Make adjustments to your approach as needed so you can hit the mark consistently. Work on your approach daily, consistency is the key. This can be done with out vaulting, by doing rythym runs, towel plants and sliding box drills. However, I feel in the end the best practice for a consistent step is on the run way.

(Side note, run a little more upright or tall)

This should help with most of the problems you have mentioned. But continue to do 3 step pop ups (3 lefts), to perfect the swing.

Hope this helps. Good luck.

[lonestar]

You need to learn how to take off. By takeoff, I mean jumping off the ground. You're running yourself under, not extending your arms, and just sitting on the pole.

A good way to think about it is like doing a layup in basketball - but forget that lame layup stuff, because you need to dunk it -2 handed slam, straight down the middle, taking off from the freethrow line. Picture yourself running down the court/runway, extending both hands aggressively upward, jumping up and out as hard as you can, with your head looking past the right side of the pole. If only it were that simple.

The best way to start is from 2 steps (1 right for you wrong-handed folk). Forget the pole and just long jump into the pit off your right foot, landing in a lunge. See how high and far you can get. Then grab the pole with a grip that's about your highest standing reach from the ground, plus an arms length above. Carry it over your head and repeat the long jumps, only now extending your arms aggressively overhead, getting full extension before the pole hits the back of the box. Make sure you're taking off dead-on, your toes right under your TOP hand. Each time you go, raise your grip a fist and move back 1/2 a shoe, until you start getting stood up and not going straight down the middle. You're not trying to bend it here, just seeing how high/far you can jump, and how extended you can get your arms. Then when you max out your grip from 2 steps, go to 4 steps and repeat, only now carry the pole normally from your waist. Max out and go to 6, then 8, then 10, etc... Hold yourself to taking off dead on, and if you can't, move back in a run until you do. Before you know it you'll be bending the pole without trying to, and needing a bigger one.

[Mecham]

A good way to think about it is like doing a layup in basketball - but forget that lame layup stuff, because you need to dunk it -2 handed slam, straight down the middle, taking off from the freethrow line. Picture yourself running down the court/runway, extending both hands aggressively upward, jumping up and out as hard as you can, with your head looking past the right side of the pole. If only it were that simple.

Look up Mugsy Bouges. He was like... 5'3'' and he could dunk. (either it was him or some guy who was 5'6'') He was in the NBA. just watch how hard and tall he has to get to dunk it.

[Chr15myst]

Thanks for the advice guys. I always thought that I was struggling to hard to get the pole in the pit from my steps (as if I were under), but no one has ever told me that, since they had no idea what they were talking about, probably.

Can't wait to get to my next practice now.

[Aviendha]

yeah, and switch a lot of those "right hand"s to "left hands"...what they really mean is TOP hand

When you plant you want to be vertical, with your right arm fully extended

[Mecham]

I just noticed that on my second post on this topic i told you the vault based on right hand. not lefty. Sorry, switch my advice so that it is for a lefty, not righty sorry

[Chr15myst]

wait mecham, so were you actually talking about my top hand? lol

if you get on AIM, I could talk to you there.

[Mecham]

well both hands told me that you were under, i just didnt notice it