ANSWERED QUESTIONS!!! Continued...
Question:
Hi,
I am
a Junior
in high
school
and
this
upcoming
track
season
will
be my
second
year
vaulting.
My first
season
I reached
a height
of 8'
and
then
I attended
a camp
at the
University
of Georgia
and
hit
9' 4".
I do
not
have
a coach
at my
high
school,
so the
other
vaulters
try
and
help
each
other
out
as best
they
can,
but
I am
at the
point
where
I feel
like
I should
be getting
inverted
and
bending
the
pole
and
the
other
vaulters
are
not
sure
how
to explain
how
to do
this.
Any
suggestions?
Answer:
There
are
many
young
vaulters
just
like
you
who
achieve
good
results
without
bending
the
pole.
Most
coaches
agree
it is
more
important
to learn
the
basic
techniques
of pole
carry,
plant
and
take-off
before
trying
to force
a pole
bend.
Many
young
vaulters
actually
slow
down
their
improvement
by bending
poles
too
soon
in their
skill
development.
It is
usually
far
more
beneficial
to learn
how
to swing
on the
pole
rather
than
parking
and
locking
the
lower
arm
which
will
prevent
a good
swing
to vault
at or
above
the
top
grip.
Always
be sure
you
use
a pole
at or
above
your
body
weight
with
the
proper
grip.
Focus
on pole
vaulting
to land
in the
middle
of the
pit.
A small
pole
bend
will
occur
when
you
practice
good
technique
on the
proper
pole.
Back
To Top.
Question: Last season the 11th grader I coached vaulted 14' 6" on a 14' 165lb pole (he weighs 150) while holding 13' 9". My 10th grader vaulted 14' on the same pole (with the same grip) and he weighs 140lbs. Should I move them to longer poles? The school has 15' 150, 155, and 160's; or continue on 14' poles (moving to stiffer poles when appropriate) until they can clear further over their grip? If they should stay on 14' poles, how high over their grip should they clear before we consider trying to raise the grip? What are the best drills (besides pole runs for better speed) to train for higher grips?
Answer: Vaulting safely and properly on a pole rated 10-15 lbs or more above the vaulter's weight is a sign of good take off form. Furthermore any push-off above 12" or more is an excellent indicator of pole vault efficiency. As a general rule it is not advisable to raise the grip to compensate for poor technique (not the case for your vaulters). Only you can determine the appropriate time to raise the grip. A good rule however when raising grips is to be conservative, 1/2 the width of the hand (2") is a good choice. With higher grips it is imperative the vaulter progressively be able to move the step out further, if not he or she will be under, lose take-off velocity and have a poor take-off angle. Higher grips with the proper take-off position result in a lower pole angle making a great take-off (with good velocity and tall plant) essential. Pole Vault efficiency of push off and use of poles over the body weight are very good indicators of pole vault potential. However standard placement too is very important.
Advocacy of change (i.e. higher grips or stronger poles) should always be linked to safe landing with standards between 24" and 30" and consistently landing in the center of the pit.
Your top vaulter could use a 15' pole only if his grip is at the limit (6" from the top of the 14' pole). He could raise the grip if the pole bend is 90 degrees and the standards are already deep. From the 14', 165 lb he could go the to pole at his weight, the 15', 150 lb or possibly the 155 lb.
On the first vault on a stronger pole it is critical the vaulter already can demonstrate the proper plant and take-off positions. It is further advisable on the first vault that the vaulter plant, stay upright, move the pole to vertical, and land in the center of the pit without inverting. In this way confidence will be gained to feel that the pole and all positions are correct.
Your
second
vaulter
should
try
to reach
the
efficiency
of the
11th
grader
before
raising
his
grip.
Achieving
heights
in excess
of 12"
over
the
grip
is an
excellent
standard
for
any
high
school
vaulter.
Many
vaulters
with
limited
experience
struggle
to perfect
skills
continually.
It is
a good
practice
to stabilize
grips
and
poles
to develop
a foundation
to rehearse
and
repeat
techniques.
The
consistent
run
and
take-off
are
usually
the
best
predictors
of potential
higher
grips.
Matching
the
speed
of the
take-off
and
the
pole
at take-off
are
critical
to move
poles
to vertical
and
create
energy
to swing.
From
the
information
provided,
your
vaulters
have
already
achieved
above
average
proficiency.
We could
only
suggest
repeat
more
of the
drills
and
activities
already
done.
The
emphasis
on perfection
and
consistency
before
presenting
new
challenges
will
always
pay
off.
Great
take-off
that
may
require
higher
grips
and
or stronger
poles
will
result
from
a well
executed
pole
run,
carry
and
pole
plant.
Good
luck
in the
new
track
season.
Back
to Top.
Question: Why do vaulters run fast before vaulting?
Answer: On many occasions, on all levels, the vaulter with the fastest controlled run and a good plant and take-off will vault the highest. Speed of the approach run is very important. In combination with an appropriate take off position, a tall top arm reach and foot below the top hand, the resultant velocity will store great energy in the pole. The energy stored in the pole will be returned to the vaulter with the potential to vault high above the athletes handgrip.
It is important that each vaulter use the speed they have. Vaulters should strive to reach their top speed at the moment of take off. For beginning vaulters it is advisable to keep the approach run short to maintain accuracy, consistency and have a good set up to plant and take-off with speed. Back To Top.
Question: I have three jumpers whom I have the standards at 13 - 14 in order for them to clear a height. They are not getting back into the pit far enough. What do I need to do in order for them to learn to get out the back further?
Answer: Of most importance is to ensure your landing area meets new High School minimum standards. This is particularly important when talking about increased penetration (landing deeper in the pit.) For beginner vaulters many coaches keep the standards at 24" (30" is of coarse permissible as the maximum). Typically the depth of the standards and the vaulter's landing position are indicative of pole plant and take off efficiency and take off position. With a vaulter not penetrating, the first option would be to lower the grip (up to 3"). If the vaulter bends the pole more than 90 degrees and lands short then consider lowering the grip to increase pole rotation. If the vaulter bends the pole only a small amount and lands short then consider a lighter pole not to be below the vaulter's weight. Back To Top.
Question: How would I teach a kid on how to have a more fluid run?
Answer: by Kyle Tellez, Jumps coach at the University of Houston
This is a great question. In addition, I believe the approach run is one of the most important aspect of the vault. Most great vaults have all been a direct result of a great approach run. Thus, let me list some teaching/coaching aspects of the run that might help you with your vaulter(s).
1. First, make sure your vaulter is relaxed. It is impossible to have a good run unless the vaulter is relaxed. In order to run fast, the vaulter must be relaxed.
2. Second, make sure the vaulter's grip and pole carry are comfortable. Many times if a vaulter is using an incorrect or uncomfortable pole carry, the runner will suffer greatly. In order for a vaulter to accelerate smoothly, he or she must be balanced on the runway. A good pole carry and grip will allow the vaulter to be balanced and allow for proper sprint mechanics. This will result in a more relaxed and faster approach run.
3. Third, the vaulter must learn to accelerate properly. Too many vaulters run too fast in the beginning of the approach run and then decelerate into the takeoff. The vaulter must be patient and accelerate gradually to allow for a maximum controlled speed into the takeoff. Most of the errors at the takeoff and in the air will be a direct result of an incorrect acceleration in the approach run.
4. Fourth, have that vaulter do lots of pole runs on the track away from the runway. The best way to perfect the approach run is to practice it first without vaulting. When coaching my vaulters, I spend a of of time practicing the approach run on the track before letting them take it to the runway and leave the ground. This allows the vaulter to focus on only the the approach run.
In addition, use a checkmark on the runway to help you problem solve the run. I use a checkmark 6 strides away from the takeoff to help me determine errors in the run. By doing repetitions of the run on the track, you should be able to find a consistent mark that the athlete is hitting on the approach run. This checkmark will slightly vary form vaulter to vaulter depending on their run length, speed, height and how high they are gripping.
However, you should be able to find a consistent mark that you can use to help determine a good run. The checkmark will help you breakdown the run in two parts to make it easier to coach. For me, the checkmark tells me exactly what happened in the approach run and how to correct it.
5. Last, videotape the approach runs and review them with your vaulter. Videotape is a great teaching tool for a vaulter. Sometimes if a vaulter can see the approach run tape, it will help he or she understand what they're doing right or wrong. Also, watch film of world class valuators to help give your vaulter the image of what a good approach run should look like. Back to Top.
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