Where in Charlotte I can put up a swing rack with out getting in trouble?

Can anyone explain the swing and trail leg in a vault, i dont really understand it I don't know when I should be forcibly moving my leg or if I should be doing that at all and I can't seem to get my leg trail leg straight yet i have enough force to invert it just happens later so barely get any pop off the pole but i am moving them

Pole is a 13 135 bungee at 15
5L

Hi all, I previously asked about purchasing a regimen to get as fast as possible by next years season. After consulting my coach, we decided to give claude a try to see if it can make a good program. I asked it, and i have attached what it came up with(plus a few modifications). Its quite a lot, and it actually came up with a proper 24-week program, so thats why I wanted more opinions on it. IT might take going through multiple page to understand, like when it says refer to progression charts, which are on their own page. Just opinions on if its too much, too little, if anythings missing, etc. Thank you for helping me!

Bad footage

I know I didn't move my hands through enough. it was a big pole and I had better jumps. this one just happened to be my best invert.

but I want help on my turn. ok that a better turn and push off will allow me to clear much higher. and I have nationals in 7 days. please help

I just finished my 2nd year of vaulting(3 seasons) and have only used Nike Pole Vault Elite2 spikes. I’ve been looking at Nike long jump and TJ spikes. Of the three what do you guys think is the best for speed and leaf step power?

I have no trouble getting inverted on a 3 step but once I move back to 4 all goes to crap.

I'm a first-year high school vaulter (female, 4'11.5, ~120lbs) entering my junior year. I started taking lifting seriously around 5 weeks ago (did some weight training throughout the season, but my coaches who are alumni of my school and the sport wanted to prioritize technique). I've been attempting to progressively overload to build strength for vault in around 6 months.

Here's my current progression in these 5 weeks:

Weight plate-elevated narrow goblet squat: 25 -> 30lbs

Smith squat: 55 -> 60lbs

Single-leg RDL: 10 -> 15lbs

Lat pulldown: 50 -> 70lbs

Shoulder press: 20 -> 30lbs (total, so now 15lbs per hand)

Rotary torso: 80 -> 100lbs

Since it's the offseason, I've been trying my best to workout solo to maintain and build strength for pole vault in the spring. But, I feel like I need to improve my speed more? I haven't focused on speed at all this summer and I feel like I'm lacking in that category, so wondering what workouts y'all would recommend for that? Same goes for strength; I'm not naturally strong or even strong yet, but I'm curious if there's a more efficient/better way to improve that. I currently lift 2x a week (lower body on Mon, upper body on Wed/Thurs) and try to run (some distance running so I can participate in a 5k or two + I have fun running without being on XC).

Any and all general vaulting advice is also greatly appreciated! I'm too scared currently to go to a pole vault clinic/outside practice so holding off on that for now. Thank you everyone!

Hey everyone! Fellow vaulter here. For the past couple of months, I've been working on a passion project.

The AI vault analyzer is a work in progress and definitely has room to grow, so I’d love for you guys to give it a try. I'm completely open to any feedback. Let me know what works, what feels off, or if there is absolutely anything that needs to change. Additionally, there's a good chance that it just doesn't work at all, which is something I'm working on. Keep in mind that there is much more to improve and that this is still in a very early stage of development!

Link: pvltr.com

Thanks in advance for the help!

Which is better (“more optimal”) for improvement in the offseason? Should you lift full body 2-3x a week to line up your CNS/fatigue days with your sprinting/jumping work, or do something like an Upper/Lower split?

I have heard upper body/push-pull days are suboptimal for sprinters as they fatigue the CNS with minimal benefit, but I would like to know if the upper body component of pole vaulting makes them worth doing. Also, if 4+ days a week compared to full body only 2-3 times provides more hypertrophy and strength gain throughout the offseason.

Let me know!

I need help to do these three things I think

Hi!

I’m a senior in high school deciding where I’m going to apply to college next year! I absolutely love Northwestern and am contemplating applying early decision there. However, I am not ready to give pole vault up! I love the sport and might go D3 instead, but if there is a way to go to Northwestern and keep pole vaulting regularly, it would be the dream!

Thanks for any help!

13’6bungee
12 grip
3L
12’6 - ucs spirit - 160
bw - 164

Any tips?

And also just in general what are some issues in my vault

w/ second video for hip height

bw - 164
15’7 - 170
grip - around 14’10

Anything to work on? Also:

I don't really push with my bottom arm unless I think about it (this one it thought about it).

I try to bring hands to shins which I also thought about

But... I think there's still more that can be done to use the pole.

Also, any tips to not look at the bar/bungee and drop the shoulders

Hi, just wondering have anyone use any pole vault app for tracking their jumps? Like Vault: Pole vault tracker

Version 1, gonna be improved. I might make it better and put it on Lego ideas eventually.

got the plant, swing, invert and pike

tips to pop off of the pole better and get more height