VIDEO REVIEW

[jtrouty3]

hello everyone, i am a high school junior who has qualified for the state championship this friday. I was looking for some advice for my jump so could perhaps get a PR this friday. My best jump this year is 13'6, but have jumped close to 14' at practice. I use a 14' 145 pacer and my grip is currently at 12'10. I've been known to bail out on my jumps and sit through a jump every once and a while. It almost seems as if its hard for me to get vertical. If anybody has advice for me to work on this week I would greatly appreciate it.

Here is a video of one of my vaults. http://media.putfile.com/Vault-59 It's not one of my best but just to show you what i mean. Thanks!

[Anti-Gravity]

Some food for thought when reviewing your video.

Take off foot under you top hand?

Trail leg fully extended as you swing to the chord of the pole? (When your top arm, torso and hips are pointed at the box, your trail leg should be too.)

Resolve these issues and you will find it much easier to "get vertical".

All the best to you this Friday!!!

[LPVG]

A little late for your championship, but here's some thoughts.
When I pause on each frame, I see that you are taking off 12-15" under. This causes you to lose all ability to get any chest drive and leg kick/swing. Spend some time with a slide box and work to get your step out to the point that you are coming up on the ball of your takeoff foot before the pole hits the box. Your body needs to be vertical when you do this. In other words, don't be leaning into the box.
Go to http://www.stabhochsprung.com/ and look at Fefanova's 470 jumo in SloMo. Stop the video and right click to go frame by frame. Notice she is almost off the ground before the pole begins to flex. Also notice how her trail leg stays way back. This is an equal and opposite reaction to her driving her "chest up through her shoulders".

You should strive to hold that position as long as you can as you take off. You can't do it by taking off so far under
Here's a slidebox video. Hope it helps.
http://www.elitepolevaulttools.com/Page ... evault.htm
LPVG

[theczar]

things I see:

Plant is under, and like said above, that kills alot of your energy from the get-go. Your bottom arm is completely bent, and it needs to come out more, and get a nice high plant (being on your step would make that easier). As soon as you leave the ground, your trail leg collapses. You need to keep that trail leg down for a long swing and your drive knee up to keep your foreward and upward momentum. Your hips stall (meaning your hips remain below our shoulders) and you are not letting yourself come back. Let your body rock back. Think of it this way: Initially, all of the swinging is done on the hips, getting your legs up to vertical. Once your hips are horizontal to the ground and in line with your shoulders, the rotation switches to your shoulders. Rotate first on the hips, then on the soulders. That might help fix the "folding" or "stalling" and will get you vertical, and consequently will get you higher. Fix the stall and then you can work on the finish later.

[vault3rb0y]

To do what is said above, i thought i just might add.
1.) the first part of the swing, other than being inside on your take off, is very nice. Your shoulders arent dropping too early so your are getting through the pit with your swing.
2.) Like said above, Your hips are stalling out, for 2 reasons.
a.) your take off is under, try to have a "free" takeoff, so that you jump a split second before the pole his the box.
b.)You are looking at the bar, and not carrying the energy of your swing into going farther, the pole is recoiling before you can get all the way back
3.) To fix this, think about punching your HEELS all the way over your head, toward the back of the runway. And dont be afraid to adjust your arms to allow your body to go upside down in mid air. Dont stop rotating until your hips are over your shoulders, then start to pull.

[tom b]

the video is't too good but I think you are ready for a stiffer pole. A more serious attempt at a height would show it better. At least work very hard on getting your steps just right. Work on a run up that is fast AND under control.

hello everyone, i am a high school junior who has qualified for the state championship this friday. I was looking for some advice for my jump so could perhaps get a PR this friday. My best jump this year is 13'6, but have jumped close to 14' at practice. I use a 14' 145 pacer and my grip is currently at 12'10. I've been known to bail out on my jumps and sit through a jump every once and a while. It almost seems as if its hard for me to get vertical. If anybody has advice for me to work on this week I would greatly appreciate it.

Here is a video of one of my vaults. http://media.putfile.com/Vault-59 It's not one of my best but just to show you what i mean. Thanks!

[VTechVaulter]

the video is't too good but I think you are ready for a stiffer pole. A more serious attempt at a height would show it better. At least work very hard on getting your steps just right. Work on a run up that is fast AND under control.

id have to respectfully disagree on the first point. that pole is failing to reach vertical, therefore going to a bigger pole would not only be wrong but most likely dangerous

2 parts to getting inverted. getting your feet up, and getting you hips up. this vault is a textbook example of people getting there feet up and not finishing. During the swing, as your feet start to pass through horizontal, start allowing your hips to raise. dont just swing into a hard pike, swing long from the shoulders.

just my .02