Athletes, here is some film for you! Watch your jump, read my explanation, and watch it over and over. Try to identify the parts that I am pointing out. Then go through and look at some of the other vaulters and look through theirs. This is a marvelous chance for you to learn. Be a student of your event.. study it and learn it. A better understanding will help you jump higher!
Alan:
Alan has made a lot of progress over the last few months - he used to have a very awkward connection with the pole - he had stiff shoulders and the pole didn't move very well. He has learned to relax his shoulders and has created a much better connection with the pole... This film is from last Saturday, and today we worked on these things and had another breakthrough day... so stay tuned to see today's film as well!
Here are the specific things I want Alan to work on.
1. Need to finish extending the arms at take off. The right arm stops before getting extended.. this limits his pole movement, his ability to go elastic, and the strength of his swing.
2. Need a higher grip. Alan is steadily improving and we need to get that grip higher, but I need him to be a little more in control through the latter half of the vault first.
3. Stop pulling with arms! I call this the "peek-a-boo". Unfortunately, you will see a lot of you do this - Watch and see him start to swing, then when he approaches the bungee, instead of swinging upside down he will pull his shoulders and head up with his arms to look over the bungee. Pole Vaulters... .WE CLEAR THE BAR BY GOING UPSIDE DOWN! Not by looking over it! Continue your swing and get upside down! The peek-a-boo stops the pole rotation, and stops your swing, causing your feet to come crashing down onto the bar.
Time to become an expert, Hannah!Here are some of the things I was talking about today.
1. Your arms are late getting up in the plant, and are moving slowly through the flip and extension. Likely because your feet are slow. We tend to move them at similar speeds. So you need to RUN, ACCELERATE, and keep your last steps fast and aggressive, instead of long, reaching, and passive.
2. I need to get you to connect with the pole at take off. At the moment of take off, you want to be pushing the pole to vertial... get it moving!
3. Swing long... and keep swinging. The swing is not adding anything to the vault because it is all tucked in.. you are picking your feet up and putting them up there instead of SWINGING there. And then the pull... the "peek-a-boo" again is stopping everything.
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