The Pole Vault Swing-Up with Mark Strawderman

NPVCA Curriculum #6

Mark Strawderman teaches the pole vault swing-up. In the swing-up, the vaulter harnesses the tremendous power created during the take-off and drive swing. The vaulter becomes a gymnast on a high bar executing a giant swing. The power of the swing keeps the pole bending and moving toward the vertical. Don't interfere with the natural swinging action created during the drive swing - the pole should not be rowed, pulled or manipulated in any way. The swing-up ends when the vaulters hips get to shoulder height. From the Come to Pole Vault Practice DVD.

Pole Vault Swing-Up Basic Technique

Technical Model

The Drive-Swing ends when the pole stops bending inward. The Swing-Up begins when the pole bends to the side. (left for right-handers, right for left-handers) The vaulter swings in a wide arc like a gymnast on a high bar. (See Figures L, M, N). The take-off leg whips through as the hips swing upward and inward toward the shoulders. The head and shoulders then drop down underneath the hands to allow the hips and legs to continue going up the pole until the vaulter is completely upside down. (See Figures O, P, Q). That is the end of the Swing-Up. Warning: Do not pull with the arms during the Swing-Up. Allow the power built up from the previous phases to propel the hips and legs up the pole.

The Swing Up Part 1

The Swing Up Part 2

Drills

Rope Drill #1. Grip the rope like a pole. Hang from the top hand. Then swing the legs and the hips up until you are completely inverted. Repeat several times.

Rope Drill #2. The vaulter gets a running start and grabs the rope as he or she leaves the ground. As the rope moves forward, the vaulter swings into an inverted position. The momentum created by the run produces a dynamic swing action.

High Bar (or Rings) Grasp the bar like a pole and swing from it. Swing as high and close to the bar as possible. Once the vaulter is able to swing the hips and legs to the bar, practice lowering the head and shoulders to allow complete inversion. Repeat several times. More advanced moves are front up rises and giant swings.

Coaching Points

It is vital to keep the pole bent during the Swing-Up. Do not let vaulters help themselves get upside down by pulling the pole. Do not row! The arms keep pressure down the pole's shaft, but they do not move forward, because that unbends the pole too soon. Let the momentum built up from the Approach Run, Plant and Take-Off supply the power for the Drive-Swing and Swing-Up. Also, make sure the vaulter does not throw his or her head back. That flattens out the swing and stops inversion before it is complete.

Previous: #5 – Take-off and Drive Swing

Next: #7 – The Pull Turn