ANALYSIS REPORT
Coach's Summary
Focus for Next Jump: On the run, focus on a smooth, rhythmic pole drop to maintain speed. During the vault, concentrate on driving your hips up the pole earlier to maximize your vertical extension.
Standards & Depth
Too Shallow
The peak of your jump is occurring approximately 6-8 inches behind the crossbar. With the standards currently set at 24 inches, you are clearing the bar on the way down rather than at the apex of your flight.
Move the standards back to 31 inches (80cm) to align the crossbar with the peak height of your vault.
Recommended Drills
- 1Walking shift drills to improve plant timing
- 2Bubka drills on a high bar to strengthen the swing-to-inversion transition
Phase Performance
The Run-Up
The athlete demonstrates consistent acceleration and maintains a tall posture throughout the approach. The pole carry is stable, though the drop initiates slightly early, which causes a minor deceleration just before the plant phase. Maintaining horizontal velocity is key for pole loading.
Perform pole runs on a track to practice a more gradual and synchronized pole drop during the final four strides.
The Plant and Takeoff
The shift starts well, but the final step is slightly under, causing the pole to load abruptly. The top hand is fully extended at the moment of impact, and the drive knee is active, providing a good vertical impulse. The bottom arm is active without blocking the chest's forward movement.
Focus on the 'short-quick' rhythm of the final two steps to ensure you are jumping up and through the plant rather than getting sucked into the pole.
The Swing
Excellent trail leg extension. You are maximizing the radius of gyration, which increases the torque applied to the pole and stores significant potential energy. The transition from the 'reverse C' into the rock-back is fluid, though there is a slight delay in getting the hips above the shoulders.
During the swing, imagine kicking a ball high into the air to keep the trail leg long and maximize the load on the pole chord.
Top End and Turn
The inversion is well-timed with the pole's recoil. You stay close to the pole as it unbends, which allows for efficient energy transfer. The turn is initiated at the correct moment, starting with the feet and hips, leading to a clean clearance over the crossbar with a hollow chest.
Continue to focus on dropping the shoulders as the hips rise to ensure a completely vertical extension.
Step Analysis
Your takeoff foot is landing inside the vertical line of your top hand. This 'under' step is likely a result of slight overstriding during the plant shift. While you have the strength to compensate, it puts unnecessary strain on the shoulders and can limit your vertical penetration.
Move your starting mark out by 6 inches and focus on keeping the feet moving quickly under you during the plant.
Safety and Equipment
The vault was performed safely with a successful landing deep in the pit. The pole selection and grip height appear appropriate for your current speed and penetration, as you are achieving full recoil and deep landing.
Always check your landing position; since you are landing deep, ensure you maintain this pole stiffness or consider a 5lb stiffer pole if you start over-bending.
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