Pole Vault Technique
Reprinted from:
Trackcoach.com
A. The Pole Grip and
Carry:
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The pole should be gripped with the hands in
opposition, approximately an arms length apart.
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Pole should be carried so that:
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The back elbow is held high.
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The pole tip and front hand are held high.
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The weight of the pole rests in the gap between
the index fingers and thumbs.
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The pole lies slightly across the
body.
B. The Pole
Drop:
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Early in the run, the pole is held close the the
chest, and the pole is pushed forcefully down the runway in an
effort to gain momentum.
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During the middle of the run, the pole is held with
the tip high in a comfortable position.
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Approximately six strides away from takeoff, the
vaulter should start to uniformly drop the pole tip so that the
pole is parallel to the ground when the plant begins.
C. The Pole
Plant:
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The plant should begin as the vaulter moves onto the
penultimate step.
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Both hands should be moved aggressively forward and
upward so that the hands are as high as possible at takeoff.
The vaulter should not attempt to bend the pole by working the
hands in opposite directions.
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The shoulders should be parallel to the crossbar
prior to takeoff.
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Horizontal velocity must be conserved as the plant
takes place.
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Pole speed should also be conserved, as the dropping
of the pole tip should bend smoothly into the plant.
D. The Takeoff:
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At takeoff, the top hand should be held as high as
possible and directly over the takeoff foot.
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The takeoff should be forward and upward, as a long
jumper takes off. Penultimate and takeoff mechanics
resemble those of a long jumper.
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Proper body posture should be maintained throughout
takeoff. Forward and backward lean at takeoff are common
errors in this event.
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Pole bend should be a natural occurrence, not a goal
in itself. Often excessive pole bend is not characteristic
of a soft pole, but of an error at takeoff.
Source: USA Track & Field Level 1
Curriculum
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