Running Faster without striding out

[Ming3r]

Alrite, I've run into a bit of a dilemma - I'm not sure how to go at full speed when vaulting. I mean, when I'm on my last step or so, it feels like I've dropped my pace considerably, and I know I can be going faster.

Problem is, I start striding, and then I also do so on the last step - nothing pretty, because that means I'm inside and I can't use the force to jump upwards.

Suggestions anyone? Probalby do pole sprints and focus on drivin gthe knees...

[VaultMarq26]

You need to stop striding and trust your step......in practice mark where your steps should be.....you will be able to see where you start striding out....pin point the problem area and fix it.

Also, if you count your steps in your head make sure you are increasing the speed of the count as your run

[theczar]

your run needs to be a constant acceleration.

think of your feet and drums. every time your foot steps, you hear a beat. the beat gets faster and faster as you accelerate.

try doing that and running through, not even planting. after doing that for a few runs, then try planting and see if you can keep the rythem.

[SKOT]

Do pole runs away from the runway. This can help your body get used to a constant acceleration without trying to find visual cues with the pit. You need to make your body feel like it knows exactly what it should be doing at all times without even thinking about it.

The only way to accomplish this is HUNDREDS AND HUNDREDS of pole runs.

If you want to get fancy, you can put markers down on the track at increasing intervals to help your feet feel an increase in stride length as the run progresses. Repetition is still the only way to beat that problem!

[Wits]

^ somewhat true

You can fix stride problems by marking you steps with a measuring tape.
then you will know precisily where your steps are, because with fixed tape steps you will be off constantly due to wind and muscle fatigue.
also you may want to do try to adjust your run so you are starting moderately slower than full speed and then build up faster and faster untill you reach full speed at the plant.

[ADTF Academy]

Right on!!!!

Plus some of the issue is with planting mechanics and pole carry mechanics.

Notice the way you are carrying the pole. Are you supporting the weight or lifting the weight of the pole. Hence is your bottom elbow above or below your bottom hand. Do you have a free plant.

How is your planting mechanics. Is it fuild or jerky? Working on your planting mechanics, standing still than from a slow jog than increasing your speed will greatly help you.

Also gradually increase the length of the pole you are using as you become more proficient.

Finally do as my friend SKOT said Pole Runs Pole Runs Pole Runs.

Being able to perform your approach and plant the pole without worrying about the actual vault is huge. Gaining comfort and confidence here will increase your takeoff and vault ability.

So many vaulters want to jump high but so few are willing to pay the price and practice practice practice other skills then just Full approaches.

[Ming3r]

My planting is OK I guess, I'll get a video up sometime of me vaulting right (don't check my sig... )

And while I know that I shouldn't be doing it, I run with my top hand not at my hip, but behind it instead...

[master]

How long is your run? How many lefts? If it is more than 7 lefts, try shortening your run. Remember, it is not the maximum speed at take off that is important, it is maximum usable speed at take off. I have seen many young vaulters attain maximum speed 3 or 4 strides from the plant. Once at maximum speed, they struggle to remain in control and often the result is to alter their stride.

[Ming3r]

I'm on a 7 step.

Although I've read on here that speed isn't the big factor in a jump though...I just figured I'd make full use of it...

Just to clear this up, does more speed help in loading the pole? I'm kind of seeking more bend anyways...

[master]

Just to clear this up, does more speed help in loading the pole? I'm kind of seeking more bend anyways...

It is my belief that more speed is helpful as long as you can maintain control and do the rest of the vault properly. I would venture to guess any elite vaulter would benefit if they somehow were a few percent faster on the runway.

[theczar]

Although I've read on here that speed isn't the big factor in a jump though...I just figured I'd make full use of it...

i'd say speed DEFINATLY helps

[pool_man_007]

try running with high knees, it stops striding and it also helps you take off with more power