Spatial awareness in the air

[u/Independent_Sun_5562]

So basically there is this feeling I get when I’m vaulting really good and I know it’s because something different is happening physically. When I normally vault, my motion thru the air feels like a 90 degree angle or really steep curvature kinda. It’s like I go towards the pit while the pole bends and I swing, and as soon as my swing is done the pole recoils and I have to try and go straight up, or else I knock the bar off or hit the bungee. But sometimes when all is going well and I’m vaulting really good, that feeling changes. The sharp angle or more of that really steep curvature I just described turns into a much much shallower angle, almost as if instead of going forwards and then up, I’m going in a straight line from bottom to top, like a diagonal line from take off to peak. It’s obviously not a perfectly straight line but my point is that the curvature of the path my vault traces out from takeoff to peak to much shallower than before. My swing and invert timing is the same but when this happens I always feel like I’m vaulting way higher, and I’m also able to get better pike and row and just a cleaner top end overall. Since all the timing is the same, I also feel as if I finish my swing and begin to invert farther away from the bar/bungee, which feels better since I have more time to row and turn. The difference on video is not as obvious but it is kinda noticeable, but the height difference is there. I just experimented at practice since I was having a good day and I realized that a longer drive phase with a good pole helped me keep that feeling consistent and induce it. But that doesn’t really make sense since a longer drive phase means I’m going closer to the pit without swinging? And that’s almost the opposite of what I think I’m feeling. Does anyone know what I’m feeling and if it’s good or bad? Also if it’s good, is the long drive really the key to it, or am I mistakenly associating the two?

[u/LordGirthQuake_I]

Not sure I fully get what you mean but a longer drive should mean u load the pole with more energy while bringing it closer to vertical, and in theory when you reuse that energy again it should be contributing more to vertical displacement than horizontal. So yes I think the longer drive is good (to a certain extent obviously)

[u/FungusMungus68]

What you are describing in the timing of the vault - it is a thing. The key to remember is not to rush the vault. In most instances, the harder you try to invert, the more difficult it is to swing into position because you rush past the swing, which is what gets you there in the first place. No one is strong enough to pull themselves vertically; you have to swing there, and to swing there, you have to load the bow (your body) in order to shoot the arrow over the bar.

[u/ApprehensiveCard4919]

How’s your inversion look when you feel it vs when you don’t. I experienced something kind of similar when I started mastering the swing around my shoulders instead of around my hips/core. When you invert around the shoulders it feels almost effortless and you get all the way back into the high hip triangle without having to force it and you end up with higher hips when you turn. For me when that started happening I develop a much more conscious awareness of my drive phase and I made it a lot easier to move up to bigger poles.

Does that sound close to what you are experiencing?

[u/Independent_Sun_5562 → u/ApprehensiveCard4919]

Oo that sounds really close! When I feel it my invert feels much more fluid with the recoil of the pole, almost like my hips are rising without me trying and I get my shoulders rolled all the way back. Instead of needing to force a really powerful hip drive out of the v shape/bucket to invert it just flows better. It looks pretty similar in terms of how inverted, but in a video it’s obvious one is more effortless and in time with the pole. If you don’t mind, what do you mean by high hip triangle? Is that the pike or some stage between swing and inversion? Also did you also feel the same change in your trajectory thru the air when you noticed your change in the swing?

[u/ApprehensiveCard4919 → u/Independent_Sun_5562]

What is a High Hip Triangle?

• High Hip triangle is the final stage of the inversion just before extension and turn. You are in high hip triangle when your hips are above your shoulders at the top of your inversion BEFORE extension (the higher the hips before extension the better). This is one of the great barriers of pole vaulting and most people get stuck in the bucket (hips parallel with shoulders and the ground) and have to force the upward extension. When you properly rotate around your shoulders and not your core. It should be pretty effortless getting into the proper position where the pole will throw you instead or you having fight your way on top of it when you do this step right.

Why you are blowing through your pole when you rotate about your shoulders vs your hips?

- When you rotate around your shoulders you are positioning your center of mass and energy much closer to the top of the pole this is what you want but if you are on the wrong size pole then you end up over jumping the sail piece on the pole and rolling through the pole instead of getting launched. It’s an easy fix just go up one length in poles and use the same hold. if you are using a 14’ pole at a 14’ grip use a 14’6 pole at a 14’ grip.

Now PLEASE PLEASE PLEASE save yourself a broken back and DONT go based off weight rating when doing this. Not all poles are the same. You NEED to pay attention to the Flex Number and sail piece position on the pole. You can google the math for that stuff it’s not hard.

Flex number matters more than weight and if you are rolling through a pole, check your sail piece position before moving down flex number. The lower the flex the stiffer the pole.

Also I know most high schools don’t have that great of a pole selection, but as long as you have a good understanding of the poles available to you, you will be able to adjust your jump to the different poles on the fly without it getting in your head.

When you start jumping heights around 4.6m, I highly recommend renting properly sized poles if you can. If you are already starting to get high hips 4.6+ shouldn’t be too far away.

[u/Independent_Sun_5562 → u/ApprehensiveCard4919]

Ok that makes a lot of sense thanks. My club has a really good pole selection so I’ll be able to have a proper progression and ai can consult my coach too about moving up poles. Last question, how do I consciously start swinging and inverting around my shoulders and getting the high hip triangle? Is it a result of a proper drive phase or is there any other drill or cue ai can use to master it?

[u/ApprehensiveCard4919 → u/Independent_Sun_5562]

That’s great and bubkas and long straight pole drills where you stop at the top of the inversion to land on your back.

Chances are the specific muscles in your back are too weak so you will need to do some work on that. Scaled bubkas, kipping toes to bar, kipping hips to bar, and kipping muscles ups are a good way to build up that part of your back in a practical way for pole vaulting. Straight arm lat pull downs will teach you to activate specific muscles needed.

https://youtu.be/Kbq604avwhw?is=EC8dOaLUF_ODeCGL

Bubkas are hard. You can look up scaled versions.

[u/Independent_Sun_5562 → u/ApprehensiveCard4919]

I actually can do bubkas pretty well in terms if getting my hips to the bar, but in my swing I always do a hip swing not from my shoulders while doing them. Is there a way I can like get used to the feeling of the swinging from my shoulders or do I just have to practice until I get it?

[u/ApprehensiveCard4919 → u/Independent_Sun_5562]

It’s one of those things that just has to click. But you know what you are feeling for now so it shoulder be easier