Getting Vertical

[Vaulter Babe]

Hey, I am having a really hard time getting vertical. It's like my feet drop right when I go up, sorta like I am in a pike position. I know that my left arm is on the same side of the pole as I am.( I jump off my left) I looked throught the posts and really couldnt find anything that fit exactly to what I am trying to fix. I am 5'6'', 130 lbs, and I warm up on a 110 11'6'' and starting to vault on a 120 12' and trying out a 125 13'. I am staring to get really frustrated with this, my plant took me a long time to get to were my coach wanted it. But I train anywere from 3-5 hours a day trying to get this down. Can someone please give me some pointers? It will be greatly appreciated!! Thanks!! :D

[Barto]

How high are you gripping?

How high can you vault?

It sounds as if you may be falling out of your jump.

[Vaulter Babe]

I am gripping and the top of the 110, and at about 11'7'' on the 120. I am vaulting 9'- 9'6'', but getting vertical is going to help me right?

[nitro]

try pulling ur left arm in more it makes it easier to invert...also maybe strengthen your abdominal musscles expecially the lower ones...and if you have time lower your grip on a smaller pole because it is a lot easier

write back on any progress

[Barto]

First, let's drop the term, "getting vertical" and use "swinging up above my grip". And, yes, swinging up better will help you to jump higher.

Another question: "How far back are your standards?"

[Vaulter Babe]

My upper abs are strong,..they are were they need to be. But I will have to try the lower ones, I bet that is were some of the weakness is coming from. I will have vaulted for a year here in about 5 weeks, and my coach has really high hopes for me beating the school record that is 11'9''. The girl that set it didnt work hard at all, it came naturally for her. He says I have a better top half, I just have to get the rock back down. Thanks so much!!!

[Vaulter Babe]

My standars are usually all the way back. We adjust them to how fast I am coming in. Most the time they are set pretty deep.

[nitro]

ya the lower abbs are normally used more than the top when pole vaulting and its easier to do it with a lower grip so maybe start low and work urself up

also it could be a lack of moving the arms foward idk really how to explain that but maybe someone else could do it better but when your jumping you want to keep presure on the pole and that is when u row the arms forward and keep the pressure on it and it also gives you more time to get to the positions...many people dont beleive in rowing the arms...and i just think they are trying to explain the same motion in a different way than rowing but some how the arms have to keep presure on the pole

[Barto]

Sounds as if your grip and standard placement are pretty well in line with what you want to have.

Without ever seeing your jump it is hard to tell, but it sounds like you just need to focus on your body position in the air. The basic elements of vaulting all seem to be there.

In a nutshell, I use 5 basic commands to teach beginners.

1) Look UP at your bottom hand after takeoff.
2) Look at your top hand as you swing up.
3) When you see your feet above your top hand, put them together and squeeze your gluts.
4) Watch your feet travel above and over the bar.
5) Keep your body "stiff like a board and straight as an arrow." as you come off the top of the pole.

Those basic commands have helped a lot of vaulters between 9' and 19'.

Good Luck, Have Fun.

[sghetti]

Thanks for that post Barto.

[Vaulter Babe]

Thank you all so much, hopefully I can work on it tomorrow if the weather permits!! THANKS!!!

[ProtoMorph1]

hopefully this can help me also..
i am almost in the same position. i have better form at lower heights, in which i go up and turn over the bar. although, once i go higher i cant seem to get the form because i dont really invert and i think i turn too late also.
mostly, i just need to work on getting my shoulders to drop back and my hips to go up and i should be able to make like a foot higher than i am right now.