Pole Vault Drills
Beth Harris Pole Vault Coach Level 4 explains Pole Vault technique with free to view video of pole vault drills to improve each aspect of the jump including warm up and conditioning, the approach, the plant and take off as well as drills to invert and develop bend in the pole.
The basics of technique, common pole vaulitng errors that beginners and more advanced vaulters alike make including take off refusal problems. We also look at the elements of a pole vault training program.
The pole vault places a lot of strain on the lower back so it is important to warm up thoroughly and in particular mobilise the lower back. These drills take you through a pole vault specific warm up. Core strength is also important not only for stability at the plant but enabling the vaulter to efficiently invert on the pole. Rope training is an excellent way of improving core strength and getting the athlete used to being upside down. Gymnastics is also an important part of a vaulters training and here we demonstrate a number of useful gymnastics exercises for pole vaulters.
The plant is very important. If you get this wrong the rest of the vault will likely go wrong. It is important for the athlete to keep their head looking up, not down at the box, as in athletic movements the body follows the head. Both hands should be pushing the pole up above the shoulders, with the palms aiding this upward push. The athlete must drive up off the takeoff foot and not just let the pole guide them up. The position of the takeoff foot differs for individual athletes but somewhere underneath the top hand is best. The following drills are aimed at perfecting the plant.
The following drills aim to improve the approach or run up. Staying relaxed and gradually increasing speed to a maximum controllable take off speed is what we are trying to achieve as well as being as efficient as possible.
Developing bend in the pole is one of the most difficult things for beginners. The following drills explain how to resist the pole and develop bend. Contrary to what some people believe and often what it looks like a bendy pole does not 'spring' the vaulter off the top but rather allows them to hold higher up the pole which in turns results in a higher vault.