PoleVaultPower.com

http://www.treemo.com/users/prepwirunne ... tem/84487/

I'm a 135-140lbs. soph (2nd year vaulting), vaulting on a 12' 6"/150 Skypole.
Gripping at top of pole.
I know I'm not getting inverted and that I pull my trail leg up right away. I'm also under my grip, haven't been able to correct that yet - I keep striding out my last 2 steps and always end up under.

Moved PR from 10' to 10' 6" this past week, Regionals are this week.

What do I need to do to go 11' and beyond?

from what i see you need to turn over before you get to the bar you would have 11' easy and you look as if your running through and the pole is just picking you up, so jump up that should get you higher. i had that same prob and just recenltly fixed it. not bad though congrats on the pr

Turn much sooner. What you want to do is as soon as you swing your feet up to the pole, start to extend out and turn at the same time. Also try to keep your motion going up, dont shoot your feet down. If you extend and turn as soon as your feet come up, this will keep all of your momentum moving up. It also will have you completely turned by the time you reach the crossbar, giving you as much height as you can get.

Your plant and takeoff seem good, you stay tall and your hips stay back. The only other thing that would help is swinging your feet further to the pole, and trying to get your hips higher and above your head (as my coach calls it, cranial anal inversion). Pretty much if you get your a** above your head, it will make it easier to keep your feet and body moving up.

u have to get vertical and turn left over right ... ur not turning at all

It looks to me like you're bending your trail leg to get rotated faster, and that you're stopping when you see the bar. I think if you moved the standards back as far as allowed and put a bungee way up high and just work on finishing the vault you can go a lot higher. You have the potential to go higher I think you're just not finishing.

Go back down to pop ups and work on swinging all the way and getting connected on the pole. Do a lot of core workouts if you dont have the power to swing to vertical, and make sure you are completely connected on your pop ups before trying it on a short run.

There were two very key things I noticed about you vaulting in this video. The first was, as others have pointed out, about your turn. You are pretty much just flopping over the bar by going over by your back, and not finishing your turn, and going over with your stomach facing the bar. Wait till you get fully vertical, pull, then complete your turn instead of "flopping over"

The second thing I noticed hasen't been brought up yet, but its something I kinda sensed. It seemed like something mentally was going on in your head at that last height you were going for in the video. It seems as if you knew the bar was higher, so you see in the video that you were giving up on the vault in those last 3 misses. Don't think about the height, and just focus on what you were doing before that higher height, and you will jump higher. Hope this helps!!! Good luck!

JTred wrote:It looks to me like you're bending your trail leg to get rotated faster, and that you're stopping when you see the bar. I think if you moved the standards back as far as allowed and put a bungee way up high and just work on finishing the vault you can go a lot higher. You have the potential to go higher I think you're just not finishing.

This is some good advice. Give it a try.

If you ARE striding during your last two steps, do pole runs with emphasis on your last two steps being shorter/quicker. 20/20 pole runs help too. (20 steps in 20 meters)