DIY Pole Jumps

The pole jump, typically called the pole vault, is a track and field event in which you use a long pole to hurtle yourself over a pole suspended in the air. It is among the most difficult events to master in track and field, but it's among the most exciting. There are many steps to the pole vault, and it is important that all of them be done correctly for a successful jump. Incorrectly performing one of the steps will result in a poorer jump and possibly increase the risk of injury.

Things You'll Need

  • Pole vault pole -- rated strong enough to support your weight
  • Pole vault spike or other athletic shoe
  • Pole vault pit
  • Pole vault box
  • Pole vault crossbars
  • Pole vault standards
  • Pole vault base pads
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Instructions

    • 1

      Grip the pole parallel to the ground and have your top hand (right hand if you're right-handed) with the palm facing up about 6 to 18 inches from the top of the pole. Your bottom hand (left hand if you're right-handed) should be facing down. Keep your hands about shoulders' width apart.

    • 2

      Prepare for the approach or run to the pole vault box. You should be about 10 to 12 strides away. However, it's recommended that beginners start with only a 5- to 7-stride run to the box.

    • 3

      Start the beginning of your approach or run to the box with the pole pointed up for the beginning of the run, and gradually start bringing the tip down as you get closer to the box. You should be accelerating the entire run all the way to the box; it is important that you don't slow down at the box.

    • 4

      Bring your hands up until they are about even with your ear during the second-to-last step (your right foot if you're right-handed). Then, as your foot contacts the ground for your last step (left foot if you're right-handed) raise your hands high and slightly in front, and place the bottom of the pole in the box. The tip of the pole should make contact with the back of the box.

    • 5

      Prepare for flight immediately after the tip of the pole hits the back of the pole vault box. Keep your top arm straight for the entire flight, but allow your bottom arm's elbow to bend so that the chest leads and is not pushed backwards. Also, as you take off, bend your non-take-off knee (foot that took the second to last step).

    • 6

      Start bringing your hips and legs toward your shoulders after both feet leave the ground. Then, start straightening your legs above your head, and allow your head and shoulders to go below your hands. At this point you should be upside down.

    • 7

      Do about a 180-degree turn until your back is facing the runway, once the pole is almost straight.

    • 8

      Release the grip from your bottom hand first when you are about to be thrown from the pole, and bring your hand close to you and keep your elbow pointing out so that you can better avoid hitting the bar. Once your feet and hips clear the bar, let go of the pole with your top hand and bring your hands above your head. You should now be in a normal upright position (no longer upside down). After you have completely cleared the bar, get ready to land on your back with your knees bent.