07/04 dinsdag polsstok - welke polsstok kiezen?

:: opwarming
:: stretching
:: sprong vanaf kist
:: 4 pas en 6 pas in zandbak
:: uitlopen
:: thuis nog afsprong oefeningen gedaan

Enorm geprutst in het begin (zéker de eerste 12 pogingen). Sterk gelet op onderstaande punten, en toen kwam alles goed... Zeer goede en aangename training.
- starten met open hand, gestrekte pols, niet wringen
- polsstok omlaag brengen doe je voor het lichaam
- afsprong met gestrekt been, rechtop zonder hoek in lichaam
- handen en armen recht omhoog bij afsprong
- afsprong voor de stok de bak raakt
- in de stok springen; gaan voor die C-houding
- gaan met die banaan

The Pole Vaulting Pole
Article By: Brian Yokoyama,
Mt. San Antonio College (Mt. SAC)

TIP #1 A SHORT STIFF POLE WILL PRODUCE GREATER HEIGHTS THAN A LONG SOFT POLE
A short fat rubberband shoots further than a long thin one.
A vaulter should always use a pole rated above his/her body weight. If the vaulter is not able to jump on a pole above his/her body weight, the vaulter should move down in length.
Bottom Line: If you can get on a very long and stiff pole, your name may be either Dean Starkey or Sergei Bubka!

TIP #2 WHEN TO GET ON A LONGER POLE?
The most common error in coaching or in vaulting is to get on a longer pole too soon.
The vaulter should get on a longer pole when he/she can vault on a pole 20-30 pounds over their body weight with the standards set all the way back (75-80cm/30-32in).
The only exception to the rule above is when a vaulter can penetrate deep into the pit with very little pole bend (the athlete is jumping over the top of the pole).
Bottom Line: The higher you hold does not necessarily mean that you will jump higher. Jason Hinkin of Long Beach State University jumped 18'07"1/2 holding only 15'04" which

TIP #3 GRIP WITHIN THE AREA DESIGNATED BY THE POLE MANUFACTURER
Almost every pole is manufactured with a sailpiece. The sailpiece is in the middle area of the pole designed to withstand the most load. Most poles today are tapered so that they are thicker in the middle and thinner at the ends.
Sailpiece heights depends upon the length of the pole. The longer the pole, the higher the sailpiece, the harder to get on the pole.
There is no linear relationship between your grip height and pole stiffness. Many coaches and athletes believe that a pole is a pound stiffer for every inch held down. This is not true. A vaulter who holds 3 feet down on a pole, will not make the pole 36 pounds stiffer, because the point at which the most load will occur has now moved below the sailpiece.
Bottom Line: Listen to the manufacturers, they built it, they know how to use it! You

TIP #4 POLE PROGRESSION
When gripping within the recommended grip areas per 1 foot of difference it is generally considered that per 1 foot difference between poles the weight rating difference equals 15 pounds.
Example #1: A pole which is 14 feet in length, rated for 170 pounds and is gripped (top hand) at 13 feet is equal to a pole which is 15 feet in length, rated for 155 pounds and is gripped at the same height of 13 feet.
Example #2: Let's say you have a beginning male athlete who is 150 pounds. Here is a suggested progression for that athlete. 13'/150lbs - 13'/155lbs - 13'/160lbs - 13'/165lbs - 13'/170lbs - 13'/175lbs - 14'/165lbs - 14'/170lbs - 14'/175lbs - 15'/165lbs - 15'/170lbs - 15'/175lbs - 16'/165lbs - 16'/170lbs - 16'/175lbs. The formula is to keep the vaulter on the same length pole until he/she can vault on a pole 20-30 pounds over their body weight and then go up 1 foot in length and drop down 10 pounds with the same hand grip as the shorter pole used before.
Bottom Line: This progression makes the transition to longer poles a whole lot easier and it forces.

Voor mij wordt dit: mijn gewicht is 155lbs, nu gebruik ik 400/160; overstap naar 430/165, 450/170 en 460/170 is ok.

Alle stokken zijn "ASVO + lengte + gewicht" gemerkt.
1. 330/75
2. 350/75
3. 300/90
4. 330/90
5. 370/90
6. 370/110
7. 360/130
8. 400/130
9. 410/135
10. 400/150
11. 460/155
12. 400/160
13. 360/90

Vijf stokken blijven in het materiaalhok:

14. 430/155
15. 430/160
16. 430/165
17. 450/170
18. 460/170