Fundamentals of Successful Pole Vaulting Anthony Bertoli University of Northern Iowa

Transcription

1 Fundamentals f Successful Ple Vaulting Anthny Bertli University f Nrthern Iwa Overall Philsphy All fundamentals wrk twards prducing safe, cnsistent, & effective vaulting Basic Gals Cnsistent rhythmic apprach Mving the ple t vertical Identify technical prblems Find the rt f the prblem(s) The prblems identified are typically caused by a prir actin in the vault Mst technical issues riginate during the apprach & takeff The Apprach Apprach Length Determining the apprpriate length Individual Athlete Is the athlete physically & technically ready? Can the athlete handle mre speed at takeff? Can the athlete handle a lnger and/r stiffer ple prperly? Time f Year Appraches prgress frm shrt t lng thrughut the seasn 4-step / 6-step / 8-step Adjusting the length f the apprach Apprach rehearsal begins tw weeks prir t vaulting frm that apprach A minimum f fur jump sessins prir t cmpeting Utilizing multiple appraches Make sure that apprach rhythms are used n separate days r are clearly different if used in the same sessin * The apprach can be measured by cunting every ft cntact r the cntact f the takeff ft thrughut the apprach. All appraches mentined in this presentatin refer t the latter. Rhythm Crucially imprtant t a successful, cnsistent apprach While apprach marks can vary, the rhythm shuld never change The basic rhythm shuld be unaffected by weather, surface, r hw the athlete feels Apprach Phases Drive Transitin Cntinuatin 6-step (2-2-2)

2 8-step (3-2-3) 9-step (3-3-3) OR (4-2-3) The final steps always have the same rhythm. Changes ccur in the drive and transitin phases Apprach Marks Athlete s Mark Indicates the beginning f the apprach Can mve smewhat drastically depending n weather cnditins, surface, and frm practice t cmpetitin Cach s Mark Third left (r right) away frm takeff 6-step: 4 th cntact 8-step: 6 th cntact Steering ccurs as the athlete nears the takeff The athlete cnsciusly r uncnsciusly adjusts their stride length in rder achieve a takeff step that feels cmfrtable Allws the cach t assess if the apprach is cnsistent Can mve slightly depending n weather cnditins, surface, and frm practice t cmpetitin Takeff Mark Shuld be psitined directly underneath the athlete s tp hand Will nly mve with a change in grip height Runway Mechanics Starting Rutines Shuld be very cnsistent and perfrmed bth in practice & cmpetitin Shrter rutines can be advantageus bth in practice & cmpetitin Mre time efficient if yu have a lt f vaulters Athlete wn t feel rushed by the cmpetitin clck Initiating the Apprach Weight shifts frward past the frnt ft Shin angle shuld be acute relative t the runway prir t push ff Slight frward lean Ple, trs, & frnt shin shuld be at the same angle at push ff Full extensin f the hip, knee, & ankle shuld be seen Drive Phase Less prnunced than blck start r LJ/TJ drive phase Shin angle shuld be acute at cntact Trs & shin angles prgress gradually t a vertical psitin Transitin Phase Tall neutral psture Shins shuld be perpendicular t the track at cntact Cntinuatin Phase Tall neutral psture Shins shuld be perpendicular t the track at cntact Speed is maintained & stride frequency is increased Athlete prepares fr the jump The athlete shuld be relatively relaxed appraching takeff

3 Psture If the athlete is pressing during this time the ability t prperly perfrm the plant & jump ff the grund in an effective manner is cmprmised The athlete s head, spine, & pelvis shuld be in neutral alignment in respect t each ther thrughut the apprach Ple Psitining Ple Grip Slightly wider than shulder width T wide f a grip can lead t blcking; t narrw can hinder a prper lading f the ple & creating enugh penetratin at takeff Ple Carry The tp (rear) hand shuld be psitined behind the hip with the elbw flexed The bttm (frnt) hand shuld be centered in frnt f the bdy & kept clse t the chest. The frearm shuld be vertically psitined under the ple A slight up & dwn undulatin is acceptable Any mvements frward & backwards with the arms can thrw ff the balance & rhythm f the apprach & create issues later in the vault The ple is initially psitined at a R angle Drive Phase The ple angle is aligned with the shin & trs angles s that the ple is mved frm rest with the least resistance pssible Cntinuatin Phase The ple is carried at a R angle The ple carry shuld nt affect the athlete s psture during the apprach Ple Drp The ple drp is initiated after the 4 th step in an 8 step apprach The tp (rear) hand shuld be used t cntrl the ple drp with the bttm (frnt) hand serving as the pivt pint and changing its psitin very little In rder fr psture t be preserved the athlete may need t mve the tp (rear) hand backwards slightly The ple shuld drp gradually with each step, prgressing frm the carry psitin t a psitin with the ple tip at the height f the athlete s frehead befre beginning the plant Rehearsal Stress the rhythm f the apprach Ple runs, ple runs, ple runs Wrk frm the beginning n in initial rehearsal Get apprach n track befre taking it t the runway Begin withut a tape measure r visual cue (twel, tape, sliding bx) Make sure the cach s mark and takeff are cnsistent The Plant Plant Mechanics The Curl

4 The tp hand is brught frm a psitin just behind the hip t a psitin next t the athlete s face The Press Bth arms are extended verhead s that the tp hand arm s bicep is near the temple The press shuld happen while transitining t the takeff step & be cmplete just prir t the ft tuching dwn The ple shuld stay clse t the bdy thrughut the planting prcess in rder t maintain balance, speed, & prper psture Once the plant begins, bth hands mve upward and frward A slightly frward plant helps t maintain psture during initial takeff & helps ensure that the athlete des nt reach with the takeff ft At the cmpletin f the plant the athlete shuld be tall & upright with shulders squared & the ple centered Rehearsal & Drills Walking Plants Isi s Tip Overs Sand Vaulting Slide Bx Avid with athletes wh tend t blck Ple Vaulting Takeff Takeff Mechanics Upper Bdy As the athlete leaves the grund the shulders & chest cntinue t mve frward past the tp hand Arms cntinue t extend & will mve upwards & backwards as a result f the chest cming thrugh the shulders The bttm arm prvides resistance in an upward mtin s that hrizntal mmentum can be cnserved Frward resistance with the bttm arm r nt allwing the shulders and chest t cme frward will result in blcking Lwer Bdy At tuchdwn f the takeff ft, the shin shuld be vertical r very slightly btuse in relatin t the runway. The knee shuld be slightly flexed. As the athlete takes ff, the shin rtates t an acute psitin The hips shuld mve significantly past the takeff ft & the leg fully extended This creates a stretch n the hip flexr & sets up an elastic respnse fr a fast & pwerful swing A large separatin between the thighs shuld be seen as the free leg swings thrugh The cmbinatin f the upper & lwer bdy perfrming crrectly will put the athlete int a large tap psitin (aka reverse C) Rehearsal & Drills Petrv Rllvers

5 Jump Offs High Bar Takeffs Rpe Takeffs Slide Bx Avid with athletes wh tend t blck Ple Vaulting The Swing The swing shuld be initiated by utilizing the stretch reflex created by the chest cming frward & the full extensin f the takeff leg The tp arm & takeff leg shuld remain extended thrughut the swing The athlete shuld be fully extended when they reach the chrdline (the line between the tp hand & the tip f the ple in the bx) Once passing the chrdline, the athlete shuld begin t break at the waist The bttm arm keeps cnsistent pressure n the ple & shuld cllapse in a cntrlled manner as the bdy nears inversin As the swing finishes the athlete s tp hand shuld cnnect with the legs n lwer than the knees The hands shuld be kept clse t the bdy as it extends & the inversin is cmpleted Pressure shuld be kept n the ple thrughut the swing in rder t cntinue the ple s mvement t the vertical psitin & cntrl the ple s recil t a straight psitin The Turn & Clearance The hands never stp mving & applying pressure t the ple Once the bdy is fully inverted, the hands cntinue applying pressure t the ple thrugh the release The bdy shuld be kept in line with the ple thrughut this prcess As the bttm hand passes the chest the turn is initiated Once the turn is cmpleted the athlete shuld pike at the waist t maximize hip height & aid in rtatin arund the bar Once the hips have cleared the bar the elbws are turned utward creating a cncave psitin with the chest in rder t avid the bar