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Pole Vault
2003 2004 Season
Contents:
I. Introduction
II. The Risk
III. Fund Raisers
VII. Pole Vault Drills
VIII. Common Mistakes
IX. Track Meet Days
XII. USA Track and Field Club and Application
I. Introduction (to top of page)
Whether you are a jumper or Coach, the pole vault is quite challenging. There are so many factors that must be considered that it requires constant learning and a tremendous amount of experience to be successful at jumping / coaching the pole vault. Hopefully, every pole vault jumper and coach is willing to spend the time to gain that knowledge and experience. You can gain experience by researching information, watching other vaulters, extracting information from quality coaches, and attending camps or clinics. Be pro-active on gaining experience and information. Dont wait, get involved!
The pole-vaulter needs to be your best athlete. It takes several factors to be a successful pole-vaulter
1. Mental toughness
2. Desire to work HARD on and off season
3. A genuine love for the vault
4. The speed of a sprinter
5. The strength of a thrower
6. The jumping ability of a long jumper
7. The maneuvers of a gymnast
8. The ability to get and stay inverted
9. And a special craziness
II. The Risk (to top of page)
Safety is first at all times in and around the pole vault area. However, with any movement type of activity, there is a risk of injury, no matter how safety conscious one may be. YOU MAY GET INJURED. We can minimize the odds of one getting injured by remembering these safety tip:
1. NEVER let go of the pole during a jump, it is your lifeline to the ground. If you let go during the jump, you seem to have a tendency to land in the box
2. Only jump on a pole under your weight at the direction of the pole vault coach
3. Never progress past your current comfort level
4. Never plant the pole unless you plant directly over your head
5. Get in the practice of having your standards farther back. 12 is really too close. 28 to 30 is great
6. Avoid jumping when you are tired
7. Avoid jumping if you are not focusing on the jump
8. Inspect poles for cracks routinely
9. Never leave poles on the ground, or transport poles without a pole case.
10. Never throw your pole back during a jump unless someone has been instructed to catch your pole.
11. Inspect the vault area of hazards before jumping.
12.
I RECOMMEND
HELMETS
III. Fund Raisers (to top of page)
Each year we put on a pole vault camp during the last week in May. We
usually have about 50 kids at the camp with the camp costing 45 dollars and
athlete.
IV. Pole Inventory (to top of page)
Length Wt. Class Flex Pole Type Color
110" 85 23.7 Nordic Yellow/black
110" 90 22.7 Nordic Yellow/black
110" 95 21.5 Nordic Yellow/black
110" 100 21.1 Nordic Yellow/black
110" 105 19.7 Nordic Yellow/black
110" 110 19.6 Nordic Yellow/black
110" 115 17.7 Nordic Yellow/black
11'0" 120 16.9 Nordic Yellow/black
11'0" 125 16.3 Nordic Yellow/black
11'0" 130 15.3 Nordic Yellow/black
11'0" 135 15.4 Nordic Yellow/black
11'0" 140 13.5 Nordic Yellow/black
116 110 31.0 Cata-pole Yellow w/ Black
116 120 21.1 UCS Spirit White w/ Pink
12 120 30.2 UCS Spirit White w/ Pink
12 130 27.8 UCS Spirit White w/ Pink
12 125 30.2 Lady Rocket Pink
124 115 23.2 Nordic Yellow/black
124 120 22.6 Nordic Yellow/black
124 125 21.3 Nordic Yellow/black
124 130 20.5 Nordic Yellow/black
124 135 19.5 Nordic Yellow/black
124 140 18.7 Nordic Yellow/black
124 145 17.0 Nordic Yellow/black
124 150 17.3 Nordic Yellow/black
124 155 15.0 Nordic Yellow/black
124 130 - Ms Stic Florescent Red
124 135 UCS Spirit White w/ Pink
126 130 - Lady Cata-pole Black w/ Pink
13 140 - Fibersport Black w/ Yellow
13 150 - Fibersport Black w/ Yellow
13 160 - Fibersport Black w/ Yellow
13' 140 - UCS Spirit White
132" 110 29.1 Nordic Yellow/black
132" 125 24.2 Nordic Yellow/black
132" 130 22.7 Nordic Yellow/black
132" 135 22.2 Nordic Yellow/black
132" 140 20.9 Nordic Yellow/black
132" 145 19.7 Nordic Yellow/black
132" 150 19.6 Nordic Yellow/black
132" 155 18.2 Nordic Yellow/black
132" 160 17.5 Nordic Yellow/black
132" 165 15.8 Nordic Yellow/black
132" 170 15.0 Nordic Yellow/black
132" 175 14.0 Nordic Yellow/black
131 125 - Skypole Green
134 180 - Skypole Green
136 145 Skypole Green
14 160 Skypole Green
14 155 Pacer White
14' 135 23.7 Nordic Yellow/black
14' 140 22.6 Nordic Yellow/black
14' 145 21.7 Nordic Yellow/black
14' 150 19.5 Nordic Yellow/black
14' 155 18.3 Nordic Yellow/black
14' 165 17.0 Nordic Yellow/black
14' 170 16.2 Nordic Yellow/black
14' 175 15.3 Nordic Yellow/black
14' 180 14.2 Nordic Yellow/black
14' 185 12.7 Nordic Yellow/black
14' 190 12.0 Nordic Yellow/black
14' 195 12.0 Nordic Yellow/black
15 155 UCS Spirit White w/ Pink
· 5 practice cross bars
· 1 competition crossbar
· 1 gumbie
V. Athlete Depth Chart (to top of page)
GIRLS POLE VAULT TEAM 2004
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*Designates Pole Vault Captains
BOYS POLE VAULT TEAM 2004
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*Designates Pole Vault Captains
VI. Pole Vault Mechanics (to top of page)
Width of Hand Hold
There are two ways to find the right grip width on the pole.
1. Hold the pole with the top hand directly above your head. Then, keeping your shoulders square, reach out with the bottom hand and grasp the pole.
2. Hold the pole with the top hand bringing the forearm towards the pole. Then put your bottom hand on the pole one fist lower then the elbow of the top hand.
Basics - Run
1. The vaulter needs to run as fast as possible while maintaining good, upright body posture -- keeping the shoulders square (parallel) to the back of the box.
2. The pole should be on the right side of the vaulter (for right-handed jumpers) with the right (top) hand close to the right hip, and the left hand extended in front of the vaulter.
3. Both elbows should be bent. It is incorrect for the right (top) arm to be locked out during the run. This results in carrying the pole too high in the air and an inefficient takeoff. The front (left) hand does most of the work for me, the back (right) hand is little more than an anchor -- therefore I rotate my hand around on top of the pole and grip with my thumb and first finger only in a pinching like grip. Then as the pole passes my face in the plant, my right hand rotates and takes a firm grip of the pole.
4. The knees should be high -- parallel to the ground -- throughout the run.
5. Think of "punching" the ground with each step rather than "running over" each step. The less time you spend on the ground, the faster you will run.
6. You need the speed of a sprinter. Try and do as much sprint training as possible.
7. Do pole runs as much as possible, and then MORE OF THEM!
The Pole Plant
1. The Pole Plant occurs in 3 conceptual steps, which should flow together smoothly and fluidly:
a. The plant passes in front of our face. Think of pushing the pole out on the 3rd step from take-off
b. On the second to the last step, the top hand holding the pole should come up to the ear.
c. On the last step, the pole should be fully extended up above the head, directly over the take-off foot.
2. Be as TALL AS POSSIBLE, this give you an advantage over the pole
3. The hands should have a comfortable grip placement, but be careful not to rotate the hands around the outsides of the pole. Sometimes a vaulter will do this and the only thing he/she is hanging on by is their thumbs -- and when these give way, they let go, the pole uncoils and slams into the vaulters body causing PAIN, embarrassment, and a missed jump.
4. The top hand and pole should not go behind the vaulter during the plant.
Take off
1. The vaulter must maintain proper body posture at takeoff, and be as tall as possible. This gives the jumper a mechanical advantage over the pole, since the closer the pole is to vertical, the easier it will be to get on top of.
2. The last left foot should land directly under the top (right) hand of the vaulter with the pole touching the back of the box.
3. Maximum speed must be attained here. The vaulter has to be at full speed through the take-off
4. You must be AGGRESSIVE at the box. Explode into the take-off!
5. The vaulter then "long jumps" forward at a 45-degree angle, and drives the knee forward with as much force as possible. Coupled with the knee drive is the hip press, which forms an "inverted-C" in the vaulters body (traced from the top hand through the back to the trail leg).
6. This enables the vaulter to store energy into the pole, which he / she will retrieve vertically once rocked back.
Penetration
1. After takeoff, we must store energy into the pole by holding our knee drive and hip press for 1-2 seconds. Our conceptual goal is to drive directly through the pole (up at a 45-degree angle) to the back of the pit. This stores energy into the pole as well as stores energy into our body in the "inverted-C" which we retrieve by the leg swing up into the rock back. The pole is pressed overhead with both arms - top arm directly overhead and bottom arm up at a 45-degree angle. During penetration, the arms should not extend behind your head. Think of bench pressing the pole away from your body. Dont let the pole get near you at this point in the jump. Because of the tremendous speed and hip-press forward, storing energy into the pole - it is imperative to keep both arms fully extended. The end result here is the equivalent of a rubber band being stretched - ready to snap back in the rock back phase.
2. Common errors here include the collapse of one or both arms. The problem with doing this is two-fold: 1st - It kills pole-speed - effectively absorbing the forward momentum of the pole in the collapse of the arms, which, in turn, causes the vaulter to stall and land in the box (ouch). 2nd - While inexperienced vaulters may do this thinking that they are able to rock back farther - what they are actually doing is "jumping themselves upside down" instead of using the pole and the "double-pendulum" action to penetrate into the pole and swing into the rock-back. The end result costs them 3-4 poles (meaning if they do it right they can move up 3 or 4 poles in size/weight) and does not affect an effective transfer of energy from the vaulter to the pole.
The Rock Back
1. Once sufficient penetration is achieved; the vaulter should be stretched like a huge rubber band in the "inverted-C" position from his/her top hand, through his back, down to his trail leg. The vaulter then needs to do 2 things:
a. Row (violently) with the shoulders, keeping the shoulders as the axis of rotation. What this means is that both arms -- fully extended (locked out) -- make a wide sweeping motion from over your head - out in front of you - down to where your bottom (left) arm becomes parallel with your legs (hand roughly at your knees, just to the left of your left knee). Once the left arm becomes parallel to your left knee - keeping the right arm fully extended - the left arm bends at the elbow and the left-hand travels up the body along the left leg to the waist. At this point the left hand should be on the left hip - and the right arm is fully extended - the right hand should be at the knees (between the legs). This now positions you very close to the pole which is critical since the more the pole uncoils, the closer you need to be to the pole in order to maximize the transition of energy from the pole back to the vaulter - and focus that energy upward in height. You are now positioned properly to execute the pull & turn. The Row is crucial to the ability to compress a large pole and accounts for over 1/3 of the transition of energy from the run into the pole. It is what keeps the pole moving through the jump - something we call "pole-speed". If you find yourself stalling chances are good that you are not rowing, but rather have passive arms that lock up and stop the pole speed - causing the stall. Also - in concert with the Row is the Swing explained next:
b. Swing the trail leg (violently) in the largest possible sweeping arc to generate momentum to rock back.
2. Keep in mind that you must continue to rock back as the pole uncoils, otherwise the pole will "shoot" you out of your rocked back position and you will not achieve your maximum height. I think of rocking back past the vertical, sort of back out towards the runway. You need to think that way else you will shoot out towards the crossbar as mentioned earlier.
3. Beginners have a tendency to drop the left shoulder on take-off. I believe they do this in anticipation of the turn. Keep the shoulders square and rock back with both shoulders.
4. Beginners also have a tendency after the plant to move their arms from above their head to their side. This causes their body to be thrown to the side, instead of going into the middle of the pit. Beginners also have a tendency to lower their top hand or move their bottom hand up. This is the old steal Pole style.
The Pull and Turn
1. Once fully rocked back, the vaulter initiates a 1/4 turn around the pole and brings his hands to the center of his body. From this position the vaulter can initiate an effective pull, turn, and extension very similar to a power-clean. I tell my vaulters that your cue to turn is when your top hand comes into your crotch. The turn is started by your right foot crossing over your left.
2. A vaulter that tries to pull with the pole at his side is in an ineffective position to generate much energy from the pull, and usually ends up rotating his body out into a spin - causing the pole to uncoil into empty air and waste the energy that was stored in it. The pole should be up the front of the body and close.
Bar Clearance
1. The pull & turn should be executed until the pole travels up the vaulters body and both hands have reached the vaulters torso. Many vaulters pull "out" causing them to shoot horizontally instead of vertically - costing them FEET of height.
2. The vaulter should only become aware of the bar as their body passes the bar on the runway side. The vaulter should continue to rock back through the end of the pull & turn in order to bring their body back away from the crossbar and shoot vertical.
3. A common error of many vaulters is that they rock-back relative to the ground (meaning they get upside down to where their body is perpendicular to the ground) - then they stop. As the pole recoils from its fully bent position, the incorrect vaulter holds on to it - and as the pole straightens, the vaulters body becomes parallel to the ground - clearly not what we want. The vaulter needs to continue to rock back through the jump - and get vertical relative to the pole - which requires rocking back several seconds more. By doing this, the vaulters body swinging up (and back away from the bar) matches the pole recoiling towards the bar - and the two forces meet to shoot the vaulter straight up in the air (and hopefully slightly forward) over the bar.
4. Too many inexperienced vaulters catch sight of the bar too early in the jump, and shoot at it - kicking it off or plowing into it. Vaulters should be instructed to vault relative to the pole, not the crossbar. Hopefully, this will teach the vaulter to travel up the pole and stay away from the bar.
Care of Poles
Because poles are so expensive great care must be
taken to prevent any damage to the pole. Vaulters must be well schooled in
taking care of their poles. Poles should not be left lying around on the ground
out of their cases even during practice. Poles should be shoved back into their
case immediately after they are used or leaning on something up off the ground.
The standards should be cushioned, taped, or covered in some way so that if the
pole goes forward and hits the standard no damage will occur to the pole. Also
somebody must catch poles during the vault so that the pole doesn't hit the
ground as the vaulter pushes the pole back. If the vaulting poles are well taken
care of they should last for many years. Poles should be inspected on a regular
basis for damage to the fiberglass. If the damage is bad enough the pole may
have to be discarded or used for something else.
VII. Pole Vault Drills (to top of page)
Most good vaulters have great speed on the runway. Its very difficult to get on long poles if you don't have good speed. Not all of us have been blessed with good speed but we can become faster if we work at it. Speed training must be an all year project for optimum success. Like me, if you dont have great speed, youll have to make up for it in awesome technique.
Running Form
Fast running begins with good running mechanics. Concentrate on the following in all your running drills:
1. High knee lift
2. Lead with your chest
3. Run tall
4. Run relaxed
The running drills that you do will probably resemble the same types of things that the 100 and 200-meter runners are doing in practice. In fact it wouldn't be a bad idea to work out with the sprinters once in awhile. We usually concentrate on speed workouts on the track at least two days a week. Obviously youll want to do your running after your vault workout.
Running drills with and without the pole
Anytime we run on the track jumper's start off as they
would in the vault. They place the left foot forward and rock back and then
power forward and accelerate into a full speed run. We do short runs on the
grass / track concentrating building speed and good rhythm. While doing all runs
concentrate on good running mechanics.
Some coaches have their athletes count their strides by counting when their left foot hits the ground. Rick Attig who coaches at the University of Kansas has his vaulters using the count method in various running drills. A few examples are listed below if you would like to experiment with this style:
1. Rhythm Drill: Count lefts in threes as you accelerate (123-123-123). When the vaulter reaches the third set of threes he or she must be running full speed.
2. Walking Plant Drills: Find your take-off (use the wall or plant box) and turn around and step off 3 lefts plus two steps. From that point turn around and walk towards the plant box counting back wards (3-2-1) and start the plant motion on the last left finishing by planting into the box. Counting lefts can be carried over to the full run on the runway. If you decide to count lefts remember that it will take some getting used to but can be mastered with practice.
5. I personally like the three-step drill. The Pole Plant occurs in 3 conceptual steps, which should flow together smoothly and fluidly. Practicing this on the grass / track walking then jogging, then running helps with the plant timing. This helps avoid the round house plant which can cause you to plant to the side causing spectacular crashes:
d. The plant passes in front of our face. Think of pushing the pole out on the 3rd step from take-off
e. On the second to the last step, the top hand holding the pole should come up to the ear.
f. On the last step, the pole should be fully extended up above the head.
POLE GRIP AND CARRY
Running with the pole begins with proper pole carry. Your hands should be placed on the pole about the width of your shoulders apart. The top hand should be at a position close to your hip pocket as you carry the pole down the runway. The wrist of the bottom arm should be held straight (not curled over the pole). I like to think of the top hand, the one by the hip, as being your anchor.
Developing Your Full Run
1. Length of run will vary but I suggest starting out with a short run (70-80 feet) early in the season
2. Start the same way each time
3. Stand with one foot in front of the other and rock back and step forward
4. Some people like to start with your pole high; others like it about eye level. It is really just personal preference.
5. Gradually lower your pole until at eye level during the last 24 feet before the plant
6. Run with high knees
7. The last 3 strides must be very aggressive
8. You cannot slow down at the plant - you must hit the box at full speed
9. Dont be afraid to rock the arms a little to compensate for the arm swing in a normal non-pole run sprint.
10. You need a spotter to catch your take-off point
11. Develop a rhythm by starting slowly and building to maximum speed.
12. You should find your run on the track not the runway. Decide how many strides (number of lefts) you want to use and then run on the track counting your lefts and have somebody spot your take off. Of course, accelerate and lower your pole gradually and be sure you are running as fast as you can but under control. Check your steps several times to be sure that your take off is the same each time. One of the things that you can do to develop consistency in your run is to make sure you do all drills with a measured run. Check your take-off mark on a regular basis. Your take-off mark is determined by holding the pole where you plan on holding it in the vault and then place the pole tip in the box and put the pole directly overhead with top hand over your head. Stand straight and have somebody make note of where your toes are on the track. Use this mark every time you are using the plant boxes and of course when you are vaulting onto the landing surface.
Description of the Full Run
Number of Lefts
Start with your right foot - Rock back and step forward
7
Start with pole at 70-90 degrees or eye level
6 Gradually lower
the pole down the runway
5 At 54 feet from the plant the pole should be at 30
degrees
4 At 24 feet the pole should be at eye level
3
2 Start your plant 3 steps out (left right left-take
off)
1
Use as many strides as necessary to reach maximum speed at take off. Most high school runners will have full runs of 100 feet or less.
PLANT AND TAKE OFF
Good speed combined with a proper plant and take off will help make you a successful vaulter. If you are slow on the runway or you don't use proper technique at the plant the rest of your vault will always suffer. You will never be able to get to vertical and you will never be able to vault over your top hand.
The plant starts three steps out from your take-off. The pole will start up on the second to last left for the right hand vaulter. When the right foot hits the ground (penultimate step) the top hand on the pole must be right by your ear. As you go to the last left or take-off the pole must reach the highest point over your head with both arms fully extended. Be sure to bring the pole in close to your side without the roundhouse motion. It is very important to have the pole at its highest point overhead by the time the pole tip hits the back of the box. If the pole hasn't reached its highest point than the vaulter will have a hard time getting the pole to vertical.
I think that it is important to spend time every day working on plant drills. The best device for this is the sliding plant box. Don't forget to use your take off mark. We will use the following drills throughout the season.
1. Walking three step plants into the box (make sure you do all plant drills from a mark)
2. Go back three or four strides (lefts), run and plant into the box sliding it forward (actually jump upward on the plant)
3. Hit the box with a full run
Vaulters that are just starting out should spend most of their time on these plant drills working on proper form. Rookies shouldn't be allowed to vault into the pit until they have become somewhat proficient at planting the pole and landing straight in the pit. After we get warmed up and through running and plant drills we move to the pole vault landing surface.
Progression on the Mats
1. Pole assisted jumps onto the mat. A coach or varsity athlete will hold pole and have beginner jump up to mats from a short run.
2. Short runs with a plant, and jumping up onto the pit. Focus on high right knee on take off and land on feet.
3. Short runs with a plant, and jumping up onto the pit. Focus on high right knee on take off and land on feet.
4. Same as previous two drills, but extend run back and move up on pole. This is only allowed when the jump is consistently landing square in the center of the pit.
5. One-arm plants with chest into pole (go into the pit standing up) - use a 2 or 3 step approach.
6. One arm plants-2-3 steps (hold high on the pole) and jumps into the pit - go higher on the pole and repeat. Do this until you can't make into the pit. The key is to jump at the take off.
7. Normal pole carry with inversion - work on rocking back so top hand is at the middle of your thigh. Top arm must be kept straight - don't pull early. Use 2-3 steps
8. Vaulter jumps with a push from a coach helping the athlete into the pit. While athletes work on good swing and getting upside down.
9. Take off drill or "C" drill -This drill involves taking 3 steps and planting the pole against a wall or in the box. The vaulter will jump forward leaving the ground. A spotter should stand to one side at take off and push / support the vaulter into the air. The vaulter must be tall, plant high, plant early, be square, and jump by driving the right knee, dragging the left toe (or at least trying to), and keeping the left leg straight. When you are up in the air think about letting your arms go back as far as you can. This is an important drill that should be done almost every day. (part of your warm up) The "C Drill" will help the vaulter get the idea of penetration or the horizontal movement just after take off until the rocking action begins. It also helps the athlete feel the pressure of a good plant, and how to do a good plant. The penetration helps load the pole so that the vaulter can take back that energy as she or he goes up. Good penetration also gives the vaulter more time to get into the rock back position.
Swing Drills:
Using the format of the pop up drill and drag the trail leg toe. Swing without getting inverted. Keep the trail leg straight. Do the same as previous drill but swing the trail leg through vigorously.
The next part of the vault involves rocking back and extending up the pole. Get in close to the pole (especially the knees) on the rock back. The mid thigh should reach the right hand as inversion take place. The vaulter should attempt a rowing action as the vaulter rocks back and goes into inversion. A tuck position in the rock may speed the rock back if the vaulter is a little slow in getting back. Don't drop your head on rock back; drop your shoulders instead. The lower arm must collapse inside the pole so that the vaulter can rock back. Don't be in a big hurry to rock back. Be sure to hang straight, sweeping your trail leg through in a long sweeping arc. Also think about using your shoulders as the axis of rotation not the hips. The hip rotation causes what I call the reading the newspaper or L sit position. There is no vertical extension off the L-sit. You need to get vertical or you will never vault over your top hand. When you are inverted you must be tight to the pole (better control) and your legs must be over your head as the pole straightens. The following drills may help with learning the rock back and extension.
1. Rock back on the ground without and pole and get the feet up. Extend up onto your shoulders. You can also start the turn by twisting at the end, putting the right toe over the left foot.
2. Rock back on the ground - without pole. Put your arms straight up (have somebody hold your arms) and extend up towards your hands.
3. Do the above drill on the ground with a pole. Have somebody hold the pole to steady it so you can extend up towards the top of the pole with your feet.
4. Pop up drill into the pit from 6-7 steps or less (you can work on plant and take off drills using this drill - we use this a lot)
a. Make an early(high)plant-run with high knees
b. Form the "C" (drag the trail leg toe off the ground)
c. Drop your shoulders as you swing up
d. Get in close to the pole
e. Top arm must be kept straight as you swing (Don't pull)
f. Get vertical when the pole is vertical-you have to be smooth and quick
5. Same as 3 but attempt to extend up to the top of the pole with your feet from a tuck position (shoot the hips)
6. Rope vaulting can be done to simulate the motion of swinging and getting upside down, if you have a rope.
The vaulter must learn to pull when they are upside down (not before) and then turn as they go up and get ready to go over the bar. A lot of young vaulters have a difficult time turning properly. The vaulter should rotate the right hip over along with the legs. If the vaulter still can't get the idea of the turn I try to get them to perform the rotation on the ground.
Turn Drills:
a. Use the pop up format swing through and make half a turn and land on your right side - if you are right handed.
b. Same things but make a complete turn and land on your stomach. The flyaway involves getting your chest away from the bar by bringing your arms high overhead and dropping your hips. By the way don't forget to push the pole back away from the pole as you get off.
c. The flyaway drill that we do is a backward handstand over a low bar supported by a vaulter on each end.
d. We will also do an assisted pull turn, in which the athlete is pulled up off the ground and turns as two other athletes hold a cross bar.
e. And lastly, the jumper stands on the ground, and bends over and touches their toes. A crossbar is between their arms and legs around their toe area. Two athletes raise the bar and the jumper arches their back, thumb in as the bar is raised simulating bar clearance.
VIII. Common Mistakes (to top of page)
There are many mistakes that can be made in the pole vault and the problem is seeing what those mistakes are for each vaulter. The vault occurs so fast that it is difficult to actually see what the athlete may be doing wrong. It helps if you can stand back from the runway and even with the take-off mark to see what is going on. I would suggest using a video camera, which allows you to slow things down for easier analysis. Filming also allows your vaulters to actually see what they are doing wrong. You can stand next to the runway and tell the vaulter time after time what they are doing wrong but they may not be able to understand or visualize their mistakes. Below we have listed some common mistakes that vaulters make:
6. Moving hands together on take-off
It is doubtful that you will ever correct any of these mistakes in actual competition. In fact during meets I think the little said about major errors the better. You can't bombard your vaulters with a lot of things to think about. You can help them with moving on poles, adjusting their run and take off and trying to bolster their confidence. I remember one time I had a vaulter that was vaulting great in the divisional without me saying anything. When he got up to a possible qualifying height I started coaching him and he didn't go any higher. The least amount said the better.
If the vaulter is having problems making it into the pit consider the following as potential causes: Late plant, low plant, slowing down at the box, rocking back too soon, leaning back at the box, pole too stiff, grip too high.
Summarizing some possible technique problems are five simple vaulting rules provided by UCS Spirit below:
1. Proper supervision should be provided at all times.
2. The take-off foot should be in the middle of the runway and directly below a fully extended top arm, not inside the top hand.
3. Vaulters must always strive for an efficient take-off to land safely in the middle of the pit.
4. The vaulter should accelerate through the take-off.
5. Keeping the standards at 40-80cm will encourage the vaulter to drive forward and upward in a long jump style take-off to land in the middle of the pit, not close to the box. If you stray from the center of the pit check your pole, take-off foot and top arm alignment.
The coach should really check out vaulter technique before considering a change in poles. Obviously if you feel that technique is OK consider a pole change.
Use the following handgrip and stiffness guidelines provided by UCS Spirit to help you decide which handgrip and pole to use:
1. Lower your grip if you have poor penetration landing close too to the box and greater than 90 degrees pole bend.
2. Move to a stiffer pole model if you have excess penetration landing deep in the pit with a greater than 90 degrees pole bend.
3. Move to a softer pole model not to be less than your weight if you have poor penetration landing close to the box and less than a 90 degree pole bend.
4. Raise your grip not to exceed recommended limits, if you have excess penetration landing deep in the pit with a less than 90 degree pole bend.
As a vaulter improves and moves on poles it is important to understand how to progress from one pole to another. If you are a 120 pound vaulter on a 12 foot 120 weight pole and you need to move up in poles it would make sense to go to a 12 foot 125 or 130 weight pole. If you are considering going to a longer pole such as a 13 foot 120 weight pole than keep in mind that the longer pole at the same grip height will cause the pole to be a 135 to 140 weight pole. If you want to move to a longer pole move to the 13 foot 120 weight pole after you progressed on the 12-foot pole length to about ten to twenty pounds over your body weight. Also consider moving to a legal lighter weight pole and holding a little higher. Keep in mind that it is very difficult to move to longer poles (higher handgrips) because of the problem of getting the pole to vertical. With higher grips the pendulum action of the body swinging on the pole can be slower. Conversely, vaulting on the shorter pole with lower grips allows for faster pendulum action and allowing the vaulter to get the pole to vertical.
IX. Meet Day Preparations (to top of page)
Athletes should be ready to compete by understanding these important things:
1 You should start getting your step marks down immediately after getting off the bus
2 Make sure you know how to warm up and prepare for the competition
3 Make sure you are aware of the rules of competition
4 Make sure you know how to take care of your poles
5 Be ready to help each other out during warm - ups and during the meet
6 Warm-up and be ready to jump when it is your turn, know when your turn is coming up.
7 Know where the nearest bathroom is located
8 Make sure you have rainy weather equipment.
This is a suggestion of what to do when you go to a meet:
1. Length of warm up: 45 minutes. Length of warm up may depend on the weather and the number of competitors. You can't be shy about getting on the runway for warm up. In fact try to be the first one to get on the pit.
a. Jog 1 - 2 laps (especially if you have been on a bus)
b. Stretch out using the gymnastics stretching drills and your own drills of choice.
c. Rock backs and hip extensions on grass
d. Walking 3 step plants
e. Running pole plants on the grass or track
f. One-handed pole plants (work on jumping off the ground)
g. Pop ups (working on good plant and getting all the way back)
h. Rock back with legs past the pole
i. Rock back with tuck and hip extensions up the pole
j. Do a run through with somebody catching your step
k. Take a full run on the runway plant the pole and go up (have somebody check your take off) Do this several times if possible.
l. If you have time jump over the bar.
m. During long competition stay loose
n. Stay warm on cold days and cool on hot days. Stay out of the hot sun as much as possible. Bring gloves, hat, coat, tape, spikes, food, and drink. Be ready for anything.
o. Protect your pole by keeping it in the case.
p. Be ready for wet weather jumping (towels, handgrip cover, firm grip, etc.)
q. Always have somebody check your take off and your highest point over the bar. It is up to you to make sure that your standards are set properly.
r. Always be ready to move up or down on poles depending on how you are vaulting.
s. If you are in several events, remember that running events take precedence. You have 10 minutes from the moment you check-out with the pole vault official until you check-in.
On the day of the competition I will be looking at these areas of your jump:
1. Vaulter has poor running cadence
2. Vaulter is slowing at the take off
3. Vaulter is under or over their take-off mark
4. Vaulter may need to move to another pole(pole too soft or not stiff enough)
5. Vaulter may need to move their standards forward or back (Watch for point of maximum height)
6. Vaulter is not square on take off(vaulter goes off to one side)
7. Vaulter does not have the top hand up early enough or the pole is off to one side
8. Vaulter not rocking back far enough
X. Off Season training (to top of page)
The serious high school vaulter will try to make improvements in the winter by weight training, doing gymnastics and running. If you don't vault during the winter, which most kids don't do, then making improvements by doing the running and weight training is the next best thing.
Gymnastics
Gymnastics skills relate quite well to pole vaulting.
Your gymnasts make very good vaulters. Try to do at least one day a week of
gymnastics / trampoline/ diving board work early in the season.
ό Hands stands
ό Walking on hands
ό High bar work, swing ups
ό Flips
ό Etc.
Weight
Training
Vaulters must work on their strength in the off
season. Improving overall strength can really benefit your vaulters.
ό Pull-ups / L-seat pull-ups
ό Inverted push-ups
ό Feet elevated sit-ups
ό Leg press
ό Calf raisers
ό Lat pull-downs
ό Incline bench press
ό Arm curls
ό Etc.
Running
Get involved in winter track programs even if it just
involves running indoors or doing Plyometrics. Borrow a pole and do pole runs
on days that are not too rainy. SPEED is EVERYTHING. Pole runs during the off
season will guarantee you added height in the spring. I would do them three
times a week for 15 + minutes a day.
XI. Meet Opportunities (to top of page)
I will try to provide links to vaulting opportunities here.
XII. USA Track and Field (to top of page)
2. Join USA Track and Field online at:
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