Pole Vault Technique Explained

The Approach and Pole Carry :

• To aid a successful approach the athlete must have good balance, rhythm, tempo, and be consistent.
• On the approach most athletes use a high knee action and lean forward slightly.
• As they run their foot strikes the ground directly underneath the hips, pushing them forward.
• Athletes use between a 3 and 9 step approach.

• The pole should be carried close to the body and at about parallel to the floor at the start of the approach.
• It is quickly lowered to between a 60-70 degree angle within the first few strides.
• As the athlete approaches the planting area they lift the pole above their head and at a 45 degree angle to the floor.
• At this stage the bottom hand palm should be facing down and the top hand palm facing up. The hands should be around shoulder width apart.

The Plant and Takeoff:

• As with all other jumping events the horizontal velocity has to be converted into vertical velocity at takeoff. However the planting of the pole makes this action harder.
• The athlete must keep the pole close to their midline but also raise the top of the pole as high as possible.
• Reach up with both hands to hold the pole in as high position as possible.
• Before planting the pole 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.
• When planting the pole both hands should be pushing the pole up above the shoulders, with the palms aiding this upward push.
• The athlete must not just let the pole guide them up they must drive up off the takeoff foot. The free leg knee can aid this action with a drive upward.
• The position of the takeoff foot differs for individual athletes but somewhere underneath the top hand is best.

The Drive and Swing:

• The core of the body should be firm, with the whole body in an extended position.
• The arms should be as high as possible pressing upward.
• The pole must be kept moving by putting pressure on it.
• Keep the pole away from the body.
• Raise the hips and roll the shoulders underneath. This will bring the pole in close to the body in a vertical alignment.

The Turn, Extension and Release:

• The turn is just a rotation of the head, and a crossover of feet. The left foot over the right for a right handed athlete.
• Keep the head aligned with the torso to enable the hips and legs to rise above the torso more effectively.
• This should bring the feet in alignment with the top of the pole.
• When releasing the pole the bottom hand should let go first.
• Both hands should then be kept close to the body and the chest hollowed out to clear the bar.

See also:

• Pole Vault Drills
• Pole Selection