Pole Vaulting Technique
Pole vaulting is probably the most technical of athletic events, therefore a considerable amount of time should be spent on understanding and perfecting the technique. There are many areas of instruction in the vault. The pole carry, the run, plant, take off, swing back, extension, and the fly away. The vaulter needs to put all of these together in a vault that last no more than 6 seconds. Technique will improve how a person vaults, but it is no substitute for talent or physical ability. Speed, height, jumping ability, upper body strength, body awareness, and coordination are the main physical qualities needed to become good vaulter. The pole vault really should be visualized as one continuous event starting from the end of the runway to landing into the pit, but to better understand the technique it will be broken up into different sections, which can be worked on individually.
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Choosing the appropriate pole is not a difficult task to do, but one cannot just pick a random pole and start vaulting.
The reasons for that include there are very specific rules and regulations for high school and college pole vaulting, and because it may result in injury. The appropriate pole to use is determined by vaulters body weight. Never use a pole rated below the body weight of the person using it because there is a higher risk that the extra weight will cause the pole to break. Then one needs to determine if the vaulter needs to use a stiffer pole. The body weight measurement on a pole is based on an average speed and strength of a vaulter with average technique. The faster the speed the stronger the athlete and the better technique will result in needing a stiffer pole. The second thing that must be considered is what height the vaulter will be going for. Basically, the lower the height the smaller the pole must be, and vice versa for higher
heights.
A grip area from 6 to 18 inches from the top of the pole is the range the pole is made to bend. While holding the pole parallel to the ground grasp the pole with the left hand palm down and the right hand palm upwards. The right hand should be approximately 12 inches from the top of the pole and the hands should be approximately shoulder width apart. The shoulders should always remain square to the runway. The vaulter should simulate running with the pole as if nothing is in their hands. The right hand should go no lower than the right hip. The left hand should drop no lower than about the middle of the torso. For balancing purposes and efficiency, the goal is to move the hands as little as possible until the actual plant.
The take off point can be determined by placing the tip of the pole in the box. Hold the pole with the appropriate grip and hand position. Position yourself so that the right arm is fully extended vertically and the left foot is placed directly below the right hand. The vaulter then turns around and places their feet where they just were. Having someone standing to the side of the runway will allow will make it easier for the vaulter to find their starting point. That person will be counting the strides of the runners left foot to determine the starting point. Now, facing the opposite direction of the mats the vaulter runs full speed as if it were the real thing. A five to ten count stride may be used depending on the acceleration of the vaulter.
Once the starting point is determined the next step is placing the pole in the box. The box is a trapezoid like hole in the ground with a metal coverings at the end of the runway in which vaulter plant their pole. The bottom of the box gradually slopes upward approximately 3-feet until it is level with the runway. While running toward the box you must maintain upright and forward posture. The pole should be lowered gradually throughout the run up using the left hand as a pivot and by controlling the rate of fall with the right hand that moves from the hip to a point halfway between waist and arm pit. The left hand remains static and must not drop. The pole is lowered gradually throughout the run up. Before the final step (right foot) hits the ground, the right arm should be at a 90 degree angle with the hand, just above and in front of the head. The left arm should be at a slightly greater angle with the hand at eye height. As the take off leg (left) comes through and drops for the final contact both arms straighten at the same time and the right knee is driven forcibly upwards. You must take off with as much forward speed as possible but your body must be as extended as possible so that the pole is as near to vertical as can be. Both arms should be straight, the right directly above the head. As the take off foot extends, just before leaving the ground, the pole should hit the back and bottom of the box.
The flight phase is an important phase of the vault. The vaulter should attempt a rowing action as the vaulter rocks back. The vaulter’s head should not drop back, but shoulders should. When it seems the maximum bend of the pole has occurred the vaulter’s hips move forward as the bent leg straightens and joins the already straight leg. At this point the feet will be directly above the vaulter’s head. The turn should be delayed to gain maximum vertical height. Once turned 90 degrees and facing the side, the pole may still be bent but the vaulter should still be directly in line with the pole. The vaulter will stay as close to the pole as possible then go of the pole with the left hand and complete the turn. The right arm still holding on to the pole will become an extension of the pole. Once the vertical speed has dropped push off the pole in order to rotate around the bar.
To many people who have never tried it pole vaulting is considered very dangerous and hard. When written on paper it may seem impossible to do, but in reality half the fun is learning how to do it. It is not something that someone can wake up one day and just do; it takes a lot of practice to become well and a lot of commitment.
Choosing the appropriate pole is not a difficult task to do, but one cannot just pick a random pole and start vaulting.
The reasons for that include there are very specific rules and regulations for high school and college pole vaulting, and because it may result in injury. The appropriate pole to use is determined by vaulters body weight. Never use a pole rated below the body weight of the person using it because there is a higher risk that the extra weight will cause the pole to break. Then one needs to determine if the vaulter needs to use a stiffer pole. The body weight measurement on a pole is based on an average speed and strength of a vaulter with average technique. The faster the speed the stronger the athlete and the better technique will result in needing a stiffer pole. The second thing that must be considered is what height the vaulter will be going for. Basically, the lower the height the smaller the pole must be, and vice versa for higher
heights.
A grip area from 6 to 18 inches from the top of the pole is the range the pole is made to bend. While holding the pole parallel to the ground grasp the pole with the left hand palm down and the right hand palm upwards. The right hand should be approximately 12 inches from the top of the pole and the hands should be approximately shoulder width apart. The shoulders should always remain square to the runway. The vaulter should simulate running with the pole as if nothing is in their hands. The right hand should go no lower than the right hip. The left hand should drop no lower than about the middle of the torso. For balancing purposes and efficiency, the goal is to move the hands as little as possible until the actual plant.
The take off point can be determined by placing the tip of the pole in the box. Hold the pole with the appropriate grip and hand position. Position yourself so that the right arm is fully extended vertically and the left foot is placed directly below the right hand. The vaulter then turns around and places their feet where they just were. Having someone standing to the side of the runway will allow will make it easier for the vaulter to find their starting point. That person will be counting the strides of the runners left foot to determine the starting point. Now, facing the opposite direction of the mats the vaulter runs full speed as if it were the real thing. A five to ten count stride may be used depending on the acceleration of the vaulter.
Once the starting point is determined the next step is placing the pole in the box. The box is a trapezoid like hole in the ground with a metal coverings at the end of the runway in which vaulter plant their pole. The bottom of the box gradually slopes upward approximately 3-feet until it is level with the runway. While running toward the box you must maintain upright and forward posture. The pole should be lowered gradually throughout the run up using the left hand as a pivot and by controlling the rate of fall with the right hand that moves from the hip to a point halfway between waist and arm pit. The left hand remains static and must not drop. The pole is lowered gradually throughout the run up. Before the final step (right foot) hits the ground, the right arm should be at a 90 degree angle with the hand, just above and in front of the head. The left arm should be at a slightly greater angle with the hand at eye height. As the take off leg (left) comes through and drops for the final contact both arms straighten at the same time and the right knee is driven forcibly upwards. You must take off with as much forward speed as possible but your body must be as extended as possible so that the pole is as near to vertical as can be. Both arms should be straight, the right directly above the head. As the take off foot extends, just before leaving the ground, the pole should hit the back and bottom of the box.
The flight phase is an important phase of the vault. The vaulter should attempt a rowing action as the vaulter rocks back. The vaulter’s head should not drop back, but shoulders should. When it seems the maximum bend of the pole has occurred the vaulter’s hips move forward as the bent leg straightens and joins the already straight leg. At this point the feet will be directly above the vaulter’s head. The turn should be delayed to gain maximum vertical height. Once turned 90 degrees and facing the side, the pole may still be bent but the vaulter should still be directly in line with the pole. The vaulter will stay as close to the pole as possible then go of the pole with the left hand and complete the turn. The right arm still holding on to the pole will become an extension of the pole. Once the vertical speed has dropped push off the pole in order to rotate around the bar.
To many people who have never tried it pole vaulting is considered very dangerous and hard. When written on paper it may seem impossible to do, but in reality half the fun is learning how to do it. It is not something that someone can wake up one day and just do; it takes a lot of practice to become well and a lot of commitment.