Inside Pole Vaulting #4 - Pole Vault Checklist

By Bill Falk
Bill.Falk@mfathletic.com

This is the fourth article of a new series in which I'll cover aspects of the pole vault event. I welcome your suggestions about topics you'd like to see included. Email me your ideas.

Start From The Beginning!

When analyzing pole vault technique, look at the Approach Run first. Next, study each phase in order. You'll find most mistakes originate on the ground during the Approach Run and Plant.  Here's a guide you can use to appraise problems and progress.

Approach Run
- Run with erect posture
- Foot always lands under knee
- Pole moves up and down gently
- Count each time take-off foot lands
- Build rhythm and speed gradually

Plant
- Make sure your upper body is back of your next-to-last left step when it lands
- Pole is belt high, parallel to runway on next-to-last left step
- Lift lower hand immediately
- Pole is ear high, parallel to runway on last right step
- Focus eyes on lower hand
- Right hand drives upward just in front of right ear
- Hands continue push to keep top of pole moving towards vertical

Take-Off
- Continue pushing right hand forward
- Drive right knee upward

Drive-Swing
- Continue erect posture in air like a long jumper
- Chest follows inward bending pole
- Chest continues moving in front of right arm
- Keep pole in front of you as long as possible

Swing-Up
- Bring knees into chest while rolling hips upward
- Keep upper body erect until knees are in

Pull/Turn
- Pull both arms back to your body, delay turning
- Hips rise close to pole as you invert
- Once inverted, entire body turns at same time
- Stay close to pole during turn, keep head down

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