PoleVaultPower.com

So I went to the UCLA pole vault camp this week and it was amazing. I didn't know my form was that bad. But ya, one of the things that was making me jelous and was causing problems was my stride length. Im pretty fast but the coaches said I take really short and choppy steps. How can I improve my stride length?

hey

look on PVP home page.. "MID" mark chart..

set up some runs on the track with each of the last 6 steps marked..

how high do you jump and what grip do you use...

dj

Well I wasss using a 12 140 but at the camp I moved to like a 13 130, mainly because they were trying to emphasize form. Jumping around 11'-- 11' 6"?


edit- gripping at around 12'6" i think.

good morning

a 12-7 grip means you should have a 6 step "MID" near 42 feet if you are running correctly.. 42 "MID" is 6 steps 5-4 inches long..

set your run up on the track and give it a try..

mark the "MID" and each of the last 6 steps..

dj

dj wrote:good morning

a 12-7 grip means you should have a 6 step "MID" near 42 feet if you are running correctly.. 42 "MID" is 6 steps 5-4 inches long..

set your run up on the track and give it a try..

mark the "MID" and each of the last 6 steps..

dj

I dont really understand what you mean. I use a 6 left run, which is around 70. Do I need to take really short steps when I first start so I hit 42 then start striding longer or what? lol Sorry for being so beginnery.

Start at your regular mark of 70'. Your third left should hit 42', and you should be taking off at 10'.

the chart is a good reference, however for 6L i dont think itll quite work. I believe DJ said its more of a long run chart.

hey

it works from 6 lefts, 5 lefts, 4 lefts and 3 lefts... stiff or bending pole..

match the 6 step (3 lefts) mark with the grip.. all the time..

if you are doing 3 lefts and pop ups holding 12 feet.. your start should be at approx.. 40 feet

dj

Stride lenght is based on 2 facets. Strength and running efficiency. DJ's info is great for a base comparator but you must look at what you do to get there.
Speed= Turnover rate x stride length.


Rick Baggett
WSTC LLC

good morning

Speed= Turnover rate x stride length

.

dead on.. mr. B

the chart gives you stride length... the athlete has to develop the strength and correct foot strick position..

drill.. try running 30 meter sprints .. with the pole ..pulling a tire..

you will improve your run.. and if you really want to get a "strong' plant, do the same and plant into a sliding box.

dj

Time to paint another yellow stripe on the street out in front of my house and get an old tire to pull. The only concern I have with this exercise is "what about posture?". Seems to me that with the weight of an object behind the runner, that posture would be in a leaning forward position which is not "running tall". I can definitly see how this exercise could be beneficial though. Another question, is the "pull" all out? One more, Like the 20 in 20, is there a certain number of steps one should try to hit in the 30 meters Later.....Mike

hey

yes there is a little lean while pulling.. but the benefit is you must run striking the ground "under" your body to pull a sled or tire..

the first part of any approach or any run is to break inertia and to establish posture... the last 6 steps are frequency/hip allgnment/posture

as the athlete accelerates they "rise" to a more upright posture...

run the 30 meters as an acceleration...trying to finish by "getting the feet down the way you should in the vault

dj