Inside Pole Vaulting #5 - You Need a Swing!

By Bill Falk
Bill.Falk@mfathletic.com

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

With the pole vault, the Approach Run, Plant and Take-Off lead into the all-important Swing phase of the Continuous Chain. The Swing is easier to execute if the preceding phases are done correctly. A good Swing builds momentum and sets up the Pull/Turn and Fly-Away. Without good swing action, you cannot enjoy success in the pole vault.

I divide the Swing into two parts - but the parts blend together smoothly.

Part 1. The Drive-Swing

Stay upright in running posture and follow the inward bending pole vault pole. Don't go on your back during the Drive-Swing! The chest must move forward/upward in front of the top hand. Otherwise, there is no Drive-Swing. If you bend your lower arm at the elbow, the chest will move forward. Don't pull or row the pole. Keep your top arm straight as your chest moves in front of it. Remain in an upright posture with your chest moving forward/upward until the pole stops bending inward. Make sure you don't drop your head in back of your top arm. Instead, stay in front of the top arm. As soon as the pole bends to the side, (left for right-handers, right for left-handers) the Swing-Up starts.

Part 2. The Swing-Up

Stay in front of your top arm in the Swing-Up as you draw both knees into your chest. Once your knees are into your chest, drop your head and shoulders down - not back. This action resembles a seesaw with your head and shoulders moving downward while your lower body moves upward. If done well, the Swing-Up puts you into an inverted position with your hips, legs and feet up and your head and shoulders down. It is essential that you do not pull or row the pole vault pole across your body. Keep your top arm straight. Your lower arm will also straighten as your head and shoulders drop. If properly executed, you have been able to invert your body without using your arms to pull yourself up.

At the end of the Swing-Up your torso will have completed a 180 degree seesaw action from the time you took off from the runway. Now your head is the lowest part of your anatomy and your feet are the highest. You are well along on the Continuous Chain of the entire pole vault action. Now you are ready for the Pull-Turn.

It is often said that the Plant is the bridge between the Approach Run and the Take-Off. I believe that's true, but you must be able to swing to make the Continuous Chain continue.

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