Pole Vaulting Step-by-Step

Pole vaulting is certainly the most complex, if not the most difficult, event in track and field. Rarely does raw athletic talent alone equate to successful pole vaulting, because technique and practice determine an athlete's ability to compete consistently. Pole vaulting can be broken into four principal parts: preparation, approach, plant and vault and finish. If you can successfully perform these component parts individually, you can perform the whole of pole vaulting.

Things You'll Need

  • Athletic tape
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Instructions

  1. Preparation

    • 1

      Grip the pole. Imagine you are holding a baseball bat. Your right hand grips the pole above your left, right hand palm up, left hand palm down. Everything is the opposite if you are left handed. Unlike gripping a baseball bat, your hands should be shoulder width apart. Face the soft side of the pole away from your body. The soft side of a pole is more flexible than the opposing and will be marked on the pole. It must be facing directly up when you plant the pole in the box.

    • 2

      Mark your takeoff on the runway. This is the point on the runway where your left foot will leave the ground. To do so, stand facing the pit, place the blunt end of pole in the box, hold the pole the from the grip end, extend your arms, the right at 90 degrees in relation to the ground, directly above your head. Your left foot should be in a direct line below your right hand. Mark the spot where your left foot is on the runway with athletic tape. If you are left handed, the right foot will be your take-off and your left hand will be at 90 degrees above your head.

    • 3

      From the takeoff point, sprint 10 or 12 steps -- depending on your preference -- back up the runway and mark that spot. It is much easier to have someone else count your steps and mark your spot for you is assistance is available.

    Approach, Plant, Vault and Finish

    • 4

      Place your left foot on your starting mark, the opposite if you are left handed. Grip the pole and hold it up at a 45 degree angle to the ground, pointing towards the box. Take three long strides to accelerate to a complete sprint while counting your steps, watching the box the entire time. Lower the pole parallel to the ground on your sixth step. On your eighth step, have the pole pointed downwards, just above the runway track.

    • 5

      Drive the pole into the box on the final step, flex and extend your arms. Your right arm should be extended in a straight line over your head, your other if you are left handed. As the pole bends and gathers energy, drive your right knee up towards your chest, followed immediately by your left knee, the opposite if your on-side is your left.

    • 6

      Drive your knees just outside your right arm as the pole recoils. Your hips should be above your head as the pole straightens, your legs flexed completely skyward. As you clear the vertical bar, release the pole and allow your body to fall backwards onto the pit.