superpipe wrote:So how do you press hard, but relax the shoulders at the same time? Well, keeping your bottom arm elbow out to the left (which you do very well) AND instead of "tensing" your arm muscles at the plant, CONTINUALLY press both hands straight up. Those two things (bottom elbow out and constantly "REACHING/PRESSING both hands straight up) together will "disengage" the shoulders from isometric contraction (keep them relaxed). The key for you is the ACTION of constantly pressing BOTH hands straight up. There's a big difference between a high plant and the ACTION of constantly pressing high hands at plant and take-off. The first is what you are doing (isometric contraction of the arm muscles, aka a form of "blocking"). The later creates relaxed shoulders and allows the body to move into the "pocket" as it is sometimes refered to. Here's a snapshot of you and one of Bubka at the same point:
Superpipe, I nominate your analysis of Brad's technique to be the most "spot on".
I realize this thread is almost a year old, but the troubles that Brad experiences are so common to high-school males in the 4-5m range that it deserves bumping.
I don't have much to add to Superpipe's analysis, other than to note that Brad's pic is earlier after takeoff than Serge's. You need to read his full posts, and view his pics.
Even though Serge is much further into his "C" (trail leg is much further off the ground), he's in a much more elastic position, with chest and shoulders more forwards, and top hand and trail leg more back - essentially a much more pronounced C than Brad's.
Superpipe has correctly identifed the cause of this.
Brad's coach said:
... its because I need to keep pushing the pole and keep pressure on the pole but I cannot wrap my head around what he is trying to say.
It's so easy to misunderstand what is meant by "PUSHING" and "KEEP PRESSURE ON THE POLE". This is often misinterpreted as a FORWARDS push or pressure (primarily of the bottom arm - but also of the top arm), but in fact (as Superpipe correctly explains) it's an UPWARDS push or pressure.
It could be that Brad's coach meant what Superpipe said and Brad misunderstood this, but it may also be that Brad's coach actually MEANT for Brad to press FORWARDS instead of UPWARDS (which would be dead wrong - one of the most common HS coaching mistakes made). The inevitable outcome of pushing or pressing forwards with the bottom is a pause in the tuck (or V or pike) position, and a flag out (shoot) over the bar.
This is commonly called the tuck-shoot technique, and the fallacy of this technique begins exactly as Superpipe explained.
This issue is SO COMMON amongst 4-5m vaulters (but also arguably in the 3-4m and 5-6m range) that I'm going to refer any other pleas for help like Brad's to this thread. I can't explain it any better than Superpipe has!
Regarding Brad's run, I do agree that it could be improved significantly, but I fail to see how that would improve the technical issues on takeoff, and elasticity to the C. If Brad cannot fix that technique when running slow, how the heck can he be expected to fix it when running 9+ meters per second?
PVDaddy wrote:Seems to be rowing as well.
Yeh, but that's not the root cause. That's the OUTCOME of the root cause identified by Superpipe. Blocking the shoulders has prevented the downswing from being as powerful as it could be, so Brad has no choice but to "catch up to the pole" by rowing. All tuck-shooters have this same flaw - to varying degrees of imperfection.
If you are a vaulter in the 4-5m range and you're wondering how to shoot straight up without flagging out (and you want to clear higher bars), wonder no longer. The root cause is most likely this!