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Test Vertical Takeoff and Rotation
Agenda
1st QUESTION: How should the kicking foot be planted at take-off with respect to the bar and the drop zone?
Aiming towards the drop zone, not parallel to the bar, at approximately 30 degrees
Parallel to the bar to extend the curve
Completely perpendicular to the bar with the heel elevated
Facing the starting point of the race
2nd QUESTION: What is the function of the swing leg at the so-called Hinge Point?
Cushion as much as possible to soften the impact
Act as a rigid hinge redirecting horizontal speed upward
Rotate the trunk to face the bar straight ahead
Stop the advance to prepare a second impulse
3rd QUESTION: What happens if the beating leg is bent excessively during contact?
More elastic energy is stored and height is gained
Balance is improved when entering the landing area
Energy is dissipated by cushioning and the jump loses height
Natural rotation with the back to the bar is avoided
4th QUESTION: What is the pattern of support of the beating foot in contact with the ground?
Heel to plantar with explosive extension
Full foot plane with static lockout
Plant to heel with lateral impulse
Sustained toe with slow extension
QUESTION 5: How should the free leg move to facilitate the lift and rotation?
Pushing vigorously upward and slightly toward the opposite shoulder, crossing the body
Staying extended behind to avoid turning at the hips
Keeping low so as not to alter the center of masses
Moving toward the bar to move farther forward
QUESTION 6: What role do the arms play during the take-off according to the text?
Swinging back to counterbalance the free leg
Launch vertically (double or alternating) to raise the center of masses
Staying still so as not to interfere with the parabola
Strike forward to gain horizontal speed
QUESTION 7: What is the coach's instruction to avoid jumping towards the bar?
Aim feet parallel to the bar
Attack the mat with determination
Jumps high, not far, or along the vertical post
Seeks to pass sideways through the bar
8th QUESTION: Why, even when trying to pass a horizontal bar, should the take-off be purely vertical?
Because this reduces the inertia of the stroke and better controls the flight
Because the verticality allows the previous inertia and rotation to project the athlete over the bar without knocking him/her down
Because jumping towards the bar increases the likelihood of overcoming it
Because the cushion is closer to the beat than to the fall
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