I'm a big believer in a well timed pole drop. It appears you are dropping the tip early which will put extra weight in your left hand as you go into takeoff causing you to stride out. I used to try to keep the pole up until 4L out from the box then would start to let it fall (if that makes sense.)

Yes, the pole drop should be effortless. Timed correctly so all it does is fall. Or else you'll be running with a lot of weight out in front of you. Start high, let it fall and figure out your timing.

With the run, really drive forward for those last steps. Run and jump THROUGH/OVER the box with the knees high and your feet pushing behind your body. The way you start your run can really change what happens down at the box, so keep things open in the back of the run, driving knees, powerful, and a wider stride. Then, as you get closer, stand up and push to run and jump at the box like it owes you money. Nice work👍👍.

Put down some mini hurdles or even chalk marks on the ground to shorten the last couple steps to force more acceleration.

You really need to drive in the beginning part of your approach. You need to take all that force you’re creating and drive it into the track. Imagine a sprinter coming out of the blocks notice how they don’t care much how toward they go but how much power they’re creating because at the end of the run it’ll help you create more speed. From the video it looks like your trying to cycle your legs to create speed rather than create the speed with long power drives at the beginning of your approach. This is a video explaining the approach from a distinguished track coach than I. https://m.youtube.com/watch?v=tn8XyaHIZkA

Pretty good penultimate step and take off!  It does look like your run is a little stiff and mechanical. Think about feeling “bouncy” when you run. It’s hard to tell from the video but it looks like your dropping your bottom arm a little too low during the pole drop. That makes the plant a little dicey.

I say when you start running drop that pole it’s seems heavy and I assume that will help you run faster.

The pole is hanging under your bottom hand during your run. That will force you to lean back to counterbalance the pole weight. Get the pole tip up with it supported with your bottom wrist under the pole. You will run more upright with a higher center of gravity, which will lead to a better gait and more consistent approach.

Second day back, any tips to improve my run?