Sky Jumpers Vertical Sports Club
6505 Santa Cruz
Atascadero, Ca 93422
Selecting the proper starting grip is
very important for learning the beginning drill sequence. Selecting a grip that
is too high will make it impossible to learn the most efficient take off
technique. Once the proper starting grip has been establish, dont hesitate to progress
quickly to the optimum grip, by raising hands in 2 or 3 increments, until he
correct amount of pole speed is obtained. For the purposes of learning the
grass vaulting sequence outlined below, start by gripping the pole only as high
as you can grip with your top hand when the pole plug is between your feet.
1. Over head carry tip taps.
Walking and jogging carrying pole over head tapping the pole plug on the
ground with the contact with each left foot contact. Tap the plug directly in
of your take of foot so that your arms are extended directly over head.
2. Proper carry and
planting mechanics featuring: high hands low tip. Pushing pole slightly
forward and then up so that hand are under pole on penultimate step. Pushing
pole straight up for arms extended position prior to pole tip passing the front
of the planting box.
3. Over head carry: jumping
over pole plug with top hand
extended over head at take off, using a three left run.
4. Jump Overs Gradually
raise your grip so that the pole plug
barely brushes ground as pole rows through.
Emphasis on high hands at take-off,
jumping up at take-off, and staying right side up after take-off.
Planting
from 3 lefts on grass with standing grip.
1. Carrying pole
parallel to ground.
2. Shifting hands with
the contact of the second left so that
arms are extended up
over head prior to take-off.
3. Gradually raising grip so that pole
tip barely brushes ground as pole rows under.
4. Emphasis on
jumping up, extended arms and staying right side up.
5. Emphasis on not over driving the
right knee, and at the same time keeping the trail leg down and back.
***Best done in practice everyday as
part of warm-up prior to vaulting.
Start by vaulting from a run of 3
lefts on to the pads using a grip of standing
grip plus two feet. Gradually raise grip so that
optimum pole speed
is achieved.
Learn the following drills and skills:
1. Stays Downs: Staying right side up
and landing in the center of the pads in swing position (sitting).
2. Swing to L: Keeping straight
trail leg and not allowing shoulders to roll back. Landing on the pads in
seated L position.
3. Swing Ups: Taking off with
high hands, swinging straight trail leg up so that entire body is upside down
position next to hand grip on the pole.
4. Swing and shoot the turn: This is
an entire short run vault with no bend in the pole.
5. When technique is good from three
lefts and the following criteria have been met then move to a five left
approach.
a. The vaulter with no bend in the
pole can take off directly below or slightly out side his or her top hand grip.
b. The vaulter is able to select a
appropriate hand hold which allows him or her to land safely in the center of
the landing pads with hips contacting the pads 3-6 feet directly behind the
back of the planting box. 9 out of 10 times.
c. The vaulter can complete a
successful full vault with no bend in the pole gripping the pole 3 feet above
his/her standing grip.
d. The vaulter can swing a straight
trail leg into the shoot and turn.
e. The vaulter can turn over and
finish 6 out of ten jumps in the tummy to the bar position landing in the
center of the landing pad 3-6 feet behind the back of the box.
|
Vaulters height |
5 |
56 |
6 |
63 |
|
Right footed start distance |
30 |
33 |
35 |
37 |
|
Left foot start distance |
25 |
28 |
30 |
32 |
Note: distances assume vaulters of
average athletic ability and aggressive starting running posture.
Chart B Standard one left distance
adjustments based upon body height for vaulters of average abilities.
|
Vaulters height |
5 |
56 |
60` |
63 |
|
1 left |
10 |
11 |
12 |
126 |
|
2 lefts |
20 |
22 |
24 |
25 |
(short run vaulting from 5 lefts)
It is my suggestion that beginners in order to develop and perfect all
the important mechanics of: consistent approach run, jumping up onto the
pole, swinging and shooting the turn properly, should use approach runs of 5
lefts with no bend in the pole for approximately 8 or 10 practices . These
vaulters are usually ready to bend the pole when they are capable of vaulting
consistently, and safely from 5 lefts with no bend in the pole, using a grip
approximately 3 above standing grip, swinging a straight trail leg, turning
over and landing safely in the front/center of the landing pads approximately 5
to 10 feet behind the back of the box. After several sessions where safe and
successful jumping is demonstrated, it is my suggestion; that they should
begin the process of bending the pole in the following manner: First, select a
pole that is approximately 2 feet longer than the athletes non bending grip,
and equal to, or slightly (5lbs) greater his or her body weight. For example,
if your athlete can grip the pole and successfully vault from 5 lefts at 106
and he weights 130 pounds then the proper starting pole would be a 126 130 or
135, or perhaps a 12 135, or 140. Please note, that in the proceeding example
I have adjusted the weight of the pole up slightly for the shorter pole.
Since the relationship between pole length and pole and stiffness are
inter-related at the basic rate of 6 in pole length equals approximately ten
pounds in pole stiffness, both these suggested poles would be acceptable
. The suggested beginning pole will probably not begin to bend immediately.
However, after a few practices as the athlete becomes more aggressive and more
accomplished the pole will gradually begin to bend, and in doing so will allow
the athlete to grip higher. Please note that part of the process of learning to
bend is a result of having the proper pole, and part of it is the process of
having the proper technique.
As the athlete raises his grip the pole will begin to bend more,
and the importance of having a high and centered plant will become more
and more important. The importance of having a take-off step directly below the
top hand position at take-off will also become increasingly important. During
this phase of development it may become obvious that the athlete can improve
his potential by gripping the pole higher and using a slightly longer run to
generate more speed. This adjustment is encouraged if the athlete is landing in
a safe position on the pads consistently, if the pole is not bending
excessively. Under these circumstances, I recommend that you use the one left
adjustments outlined in Chart B above. In general, the increased run length
may be accompanied by a 3-4 increase in grip.
In general as a rule of thumb most HS beginners should vault from a run
of no more that six lefts. As they improve and become more proficient in their
technique they should gradually lengthen their approach runs to six, seven and
8 lefts. However no matter how long their approach run gets they should still
spend approximately 50% of their practice time vaulting from short runs of 4 to
6 lefts. As a rule of thumb the pole size difference will be
approximately 20 pounds, short run to long run. The hand hold
variation will be approximately 9. I base this upon
the fact that the resistance to pole bending will be approximately the same on
a 20 pound larger pole with a 1 higher grip. However, the increased top hand
radius may or may not be totally off set by the speed gain of a longer approach
run.