Swinging the trail leg faster

[sooch90]

I think my biggest problem when I jump is I don't swing my trail leg fast enough. So when I jump up, I swing my trail leg up above my back, and my back is parrallel or maybe at a 30 degree angle to the ground. Then I straighten out so my legs and may back are alined. However, I straighten out with my body parrallel to the ground, not perpedicular or vertical to the ground.

So I think this happens because I don't swing my trail leg fast enough and far enough back in order to role my hips UP to get vertical.

The reason why I posted in the "Training" section is I want to know what exercises can help me swing my trail leg faster and farther up/back in order to get vertical.

Any tips/advice/exercises would be great! Thanks!

[theczar]

we might need a little more information in order to diagnose the problem...

height/weight/year?

pole size/grip?

approach run?

[polevaulter08nw]

a video to see what really is happening would help too.

[vault3rb0y]

But from what you are saying is the most common problem with kids trying to learn to swing. It sounds like you are swinging, but getting stalled when your trail leg reaches parrallel with the ground. Training wise, you want more core strength. If you can get a hold of gymnast rings, practice the swing just like in the vault, only on the rings. There are other posts in the training that should give you all the pointers you need for this drill.

One thing i suspect you might be doing is not keeping your hands above your head, you are probably pushing them forward a little. That makes it really hard to swing around the pole when you hold it in front of you! Make sure your hands stay above your head during the swing.

[sooch90]

Hmm, I'll try to get ahold of a video of myself as soon as possible. Once I do, I'll check if I'm pushing the pole foward with my arms. Actually, I'll just post it in the techinque forum.

we might need a little more information in order to diagnose the problem...

height/weight/year?

pole size/grip?

approach run?

Well the thing is, I'm not asking about my techinque. I was just wondering which exercises such as crunches, situps, leg swings, etc would be helpful to do in order to swing that leg up faster. I can't get ahold of monkey bars, or gymnastic rings.

Anyway.

I'm 5' 10", 130 lbs, First time I polevaulted was this past track season.

Pole size is 12' 6", and I'm gripping at about 11' 6" to 12'

Err, by approach run you mean how many steps right?
When I practice I take 4 lefts.


I'll repost all my info when I get a video and post it in the techinque forum.
But for now, which exercises will help me swing my trail leg faster without using the rings or monkey bars?

[rainbowgirl28]

But for now, which exercises will help me swing my trail leg faster without using the rings or monkey bars?

You are asking the wrong question if you want to improve your vault.

[sooch90]

But for now, which exercises will help me swing my trail leg faster without using the rings or monkey bars?

You are asking the wrong question if you want to improve your vault.

Oh. How so?

[AVC Coach]

I think what she is trying to say is that you really need those basic tools in order to improve your vault, and asking everyone how to improve without them is like a carpenter asking for suggestions on how to build a house without a hammer and a saw.

[sooch90]

I think what she is trying to say is that you really need those basic tools in order to improve your vault, and asking everyone how to improve without them is like a carpenter asking for suggestions on how to build a house without a hammer and a saw.

Ohhh. So um, no ab workouts will help that swing? Nothing can be used to replace the monkey bars or rings?

[AVC Coach]

Of course ab/core work will help improve strength, but you really need something a little more sport-specific to work on the mechanics of the swing. A rope would be good. You could hang two of them side-by-side with knots on the ends and that would be just as good as rings.

Sorry if this doesn't help. Think of it like this.... If you want to be a good swimmer, you're going to have to get in the water and swim.

[Robert schmitt]

Having a powerful swing is more an issue of timing and neromuscular training than what you would be developing doing an "ab work out"
It will not hurt you but you probably won't benifit from it in the manner/extent you are hoping for.

[sooch90]

Okay, I see now. Yeah I thought it was a muscular thing, and if I built up that muscle then I could swing faster. Thanks for the help guys!

edit*

Hey, I just got a rope set up in my basement. It drapes down to form a loop.
In this shape:

|.....|
|.....|
\__/

So anyway, what do you guys suggest I do with this rope to help my swing?

Also, the ceiling in my basement is kinda low, so I can't keep my trail leg straight when I'm completely hanging.