How to use the mid mark chart?

[sooch90]

Okay, so today I took a look at dj's mid mark chart, and I gotta say I'm a little confused. I don't really have a coach, so any help would be greatly appreciated.

I'm about 130 lbs, 5' 8.5". The pole I use now is a 150lb 13' 7"

The reason I'm looking at this chart is that I'm having trouble finding what pole I need to be on. I also want to make sure my run is consistent and everything so I can grip higher.

my 4 step holding at about 11' 9" is at about 49 ft.

Yeah this is kind of a sloppy thread, but I don't really know where to start.

How exactly do I use this chart? Can someone please give me some advice/directions to using it?

If you need any more stats, don't bother to ask!
Thanks!

http://www.polevaultpower.com/docs/djmidchart.doc
That's the midmark chart I'm talking about.

[ladyvolspvcoach]

First I'd recommend that you go back to a 5 left run. I consider that very close especially at this time of year. The way to do that with confidence is check the chart. You are holding around 11'9" so use the mid mark of 39'. Mark that spot and run back away from the pit as if you were beginning your appoach run. Have some one catch your second left. That will be the starting point for your 5 left approach. The chart makes a couple of assumptions, but the one you need to be most aware of is that it assumes that you are running with intent and aggressively. The idea is to push out strong, not a slow accelleration. Hit the mid and then get your feet down as fast as you can without allowing your heals to extend beyond your knee. That is the way to develop speed on the runway and make the best use of the chart. BUT if you really want to move up the pole move to a 7 left approach and do the same runback only have someone catch your 4th left. That will be the beginning of your 7 left approach. They you will start moving up poles.. As you do check the chart for the mid that matches your new grip and re establish your starting marks....hope that helps.

[sooch90]

Ah thanks! I usually run from 5 lefts, but I just moved my step back to a 6, and I don't seem to be going on bigger poles, which is another reason I took a look at this chart.

While I'm running should I watch for my mid mark? Or should I count or something? So I know when to really kick it in gear?

Also, doesn't everyone have different stride lengths and speeds, so how can this chart be used universally?

Any comments or advice will be appreciated!

[ladyvolspvcoach]

First lets address the stride length issue. I'm probably going to get a bunch of opposing reactions to this, but last year I did a Dartfish study of two of my athletes. One was 5'6' tall and the other 5'1" tall. In the video they both are running from 5 lefts. Each started from a different spot on the runway. When they both hit their mids (which they did at the same instant) they blended into one person and each foot hit the ground exactly at the same instant on each of the last six strides. So NO the athletes height does not impact the stride length.....
Ok no you should not look for your mid. That is also called the coaches mark. If you jump with other vaulters you should catch each other's mids.
The other thing you should do is mark a take-off spot in one lane of the track. Measure back the mid you are using. Run back from the mid to get your 6 left or 7 left (which I would have you use). then use these marks to do pole runs. There is a very goood chance you are not running with the correct run mechanics. This will help you develop them. If you are not pushing out and are short on the mid. Push out harder. If you are long on the mid there are two possibilities. You are overstriding on the push out or you are running harder than when you made the marks so move them back the amount you are over. But first try to get your feet down faster. That is more likely. When you move up grips find your mid on the chart and remark your mid takeoff and start point.

[sooch90]

Thanks for the help! That's sounds like a good way to practice my run

I'll try to get a video sometime (I don't have a camera right now, and it might take a little bit to get one), but when I'll do I'll post some videos on here if you're interested in watching my run.

Another thing, why does the stride mark go back by 1 foot each time you raise your grip by like 3 or 4 inches?

Also on the last 3 lefts, you said I should really try and get my feet down, would that make it feel like I'm slowing down or stutter stepping? And still, how do I know when I hit my last 3 lefts? would you suggest counting?

[ladyvolspvcoach]

Post them for the board to respond to but email them (not in mov format) to me and I'll do a Dartfish analysis for you and email my comments to you. Also remember to do the rundrills in spikes not flats.

[sooch90]

all right thanks so much for the help, could you private message me your email so i can send my video to you once I get a camera and everything? thanks!

[ladyvolspvcoach]

My email is (not surprisingly)
ladyvolspvcoach@hotmail.com
oops! Hmmmm pretty open PM!!