How to Prepare for Pole Vaulting

Pole vaulting is one of the more challenging events in track and field. It requires many different athletic skills, including strength, agility, accuracy and the ability to jump high. Get in lots of practice to prepare for a pole vaulting event. However, your practice sessions should not be limited to just pole vaulting. Other drills can help you improve all of the athletic skills needed to be a successful in a pole vaulter.

Instructions

    • 1

      Practice pole vaulting three days a week. These practice sessions should be solely dedicated to working on vaulting.

    • 2

      Do different drills on three other days per week. During these practice sessions, pole vaulting itself is not necessary.

    • 3

      Complete a running in place drill to help you run quicker when you vault. Run on your toes with as much speed as you possibly can for 10 seconds. Break shortly and continue.

    • 4

      Dribble a soccer ball down a field for at least 20 meters. This helps with both speed and agility.

    • 5

      Improve your vaulting take off with jumping exercises. Jump into a sand pit. Hop on the toes of one foot, then the other, for about 20 meters. Jump up onto a box or bench from a standing start.

    • 6

      Improve your take off with fast skipping drills. Do a very fast skip on your toes for about 20 meters.