PoleVaultPower.com

Howdy from Oregon,

I've been vaulting since 2009 when I started track and the decathlon at age 15, worked my way up from 10'6 to 13'6 at age 18. I'm 22 now and haven't prd since. The biggest problems all revolve around the takeoff. I havent been able to get off the ground on any big poles over 14'6 in length because my plant has been terrible. I developed insanely bad habits from the beginning that weren't corrected and It's been a long journey to step back and rebuild. I've haven't competed much in the last 2 years but have been knocking at the door at 15 feet for quite some time. I just started practicing the vault again this past week as I gained access to a pit for the first time since August, In these videos I'm using a 14' 180lb pole from 5 lefts. The bungee is set at 14 feet. I am 6 feet, 190lbs have great power and focusing on developing more speed and maximum velocity this year. Any advice on how to improve is greatly appreciated

Thank you
https://www.youtube.com/watch?v=4LWV34d5yS8

Your run and your plant look reasonably good, and your takeoff is from the right spot - the pole isn't bending before takeoff, so I know you're not under. This is all good. GREAT, in fact.

Then you are a project.

I mean this in a nice way, but really, your STRETCH and DOWNSWING need a ton of work. I suggest more highbar work.

Your UPSWING and INVERSION (and ultimate bar clearance) are a product of your DOWNSWING, so no sense in discussing that just yet. Until you get your DOWNSWING down pat, you'll continue to have problems in your full swing and all subsequent vault parts.

I think you know that much.

However, I'm surprised that you picked out your PLANT as being the culprit. I don't see it that way, but perhaps I'm missing something in my quick analysis. Can you be more specific? Does anyone else see the flaws in his plant?

You are fairly old to be vaulting this low (and still be inspired by our beloved event), but I sure hope you become a life-long vaulter, and perhaps even continue through to the Master age brackets. Who knows, you may catch up to the Masters vaulters by then. I hope you do!

Some Masters would give their eye teeth to vault 13-6!

I temper my comments by the fact that decathletes quite commonly vault much lower than PV specialists, so maybe amongst your peers, you're still middle-of-the-pack in how many decathalon points you're earning with 13-6.

Meanwhile, just enjoy the sport, and keep striving for good technique. The fun is in the journey.

Kirk

Kirk,

Thank you very much for your reply. What I meant in my plant is the collapsing of my left arm, for the majority of my career I've had the Trey Hardee "fiberhead" plant and until this year I've always been under in the takeoff no matter the adjustments. Some other feedback I've gotten is that I block my shoulders.

Are there any specific posts in this forum or videos you critique where you explains the basics of the "downswing, stretch, upswing, etc?' I'm very unfamiliar with this terminology and technical explanation. Also what resources do you suggest for learning more about high bar work? I've never done much in that regard.

thanks again

paulbentz wrote: What I meant in my plant is the collapsing of my left arm, for the majority of my career I've had the Trey Hardee "fiberhead" plant and until this year I've always been under in the takeoff no matter the adjustments. Some other feedback I've gotten is that I block my shoulders.

Well, the bottom arm collapsing isn't considered part of the plant. It's considered part of the "stretch".

That's because it occurs AFTER takeoff.

The plant is upstream from takeoff.

paulbentz wrote: Are there any specific posts in this forum or videos you critique where you explain the basics of the "downswing, stretch, upswing, etc?' I'm very unfamiliar with this terminology and technical explanation. Also what resources do you suggest for learning more about high bar work?

Search for "kirk downswing" or "kirk upswing" or "kirk stretch" and you'll find a whole wack of posts on the topic.

Or "kirk stretch downswing upswing" if you want just the posts that talk about all 3.

Also search for "butler stretch".

Also search for "kirk highbar". Probably not "kirk high bar", but you could try that too.

Kirk

Yesterday I took the advice to heart and I experienced much better stretching on an even shorter pole. It's not quite there yet, I think part of it has to do with my wide grip width, after reading up.more on that in this forum It seems like a good idea to start gradually narrowing my hands over the next few practices. Also will rope drills help me get my chest through during the stretch?

This jump is from 4 lefts on a 13' 185. The bungee is at 14, though I was so focused on the stretch of the plant that I forgot to to try to clear if haha.

https://youtu.be/uGjvNSAF5zk

Photo of noticeable differences in takeoff the last two practices
https://instagram.com/p/-fqIamtVCt/