ANALYSIS REPORT
Coach's Summary
Focus on a smoother, more gradual pole drop in the final three strides to maintain vertical posture. For the vault, prioritize an earlier shift of the hands to ensure you are not 'under' at takeoff, allowing for a more efficient energy transfer into the pole.
Standards & Depth
Correct
At a setting of 24, your peak height is occurring directly over the crossbar, allowing for a clean clearance.
Maintain the current standards at 24. If you correct the 'under' step and penetrate deeper into the pit, you may need to move them back toward 30.
Recommended Drills
- 1Walking shift drills to timing the top hand reaching chest-level two steps out.
- 2Pole runs on the track focusing on maintaining a high center of mass and steady pole drop.
Phase Performance
The Run-Up
You demonstrate good rhythmic acceleration and velocity. However, the pole drop becomes slightly abrupt in the final two strides. This sudden change in the pole's center of gravity causes a subtle forward lean and overstriding, which negatively impacts your posture just before the plant.
Work on a more synchronized pole drop where the tip lowers consistently with each stride, ensuring the pole is horizontal exactly when the penultimate step strikes.
The Plant and Takeoff
The takeoff foot is 'under', meaning it is inside the vertical line of the top hand. This is likely caused by the late shift seen in the video. By being under, you are forced to absorb a significant eccentric load, which hinders your vertical lift and creates an early, jarring bend in the pole.
Focus on the 'shift' cue: the top hand must move from the hip to chest level while the pole is parallel to the ground two steps before takeoff.
The Swing
Despite being under, you maintain a very strong trail leg. By keeping this lever long, you maximize the radius of gyration, which increases the torque applied to the pole and stores more elastic potential energy. Your drive knee is active, helping to initiate a powerful rotation toward inversion.
Concentrate on driving the chest forward immediately after takeoff to create a larger 'reverse C' shape, which will assist the swing speed.
Top End and Turn
Your inversion is technically sound. You keep your center of mass close to the chord of the pole during the extension phase. This efficiency allows the pole's recoil to translate into maximum vertical kinetic energy. The turn is well-timed, starting from the feet and following through the hips.
To gain more height above the grip, ensure you are fully inverted and dropping the shoulders completely before initiating the final pull-turn.
The Step
Your takeoff mark is significantly 'under'. Because you are reaching and overstriding slightly in the final phase of the run to compensate for a late plant, your foot is landing too close to the box. This kills your horizontal momentum and puts unnecessary stress on your shoulders.
Based on the overstriding observed during the under-step, consider moving your starting mark in slightly to encourage a higher cadence and a more active, 'on-time' plant.
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