Women's Pole Vaulting Techniques

Pole vaulting requires a combination of strength, speed and agility. While male pole vaulters reach higher vaults than women, they both use similar techniques. Successful female pole vaulters spend hundreds of hours practicing the various aspects of pole vaulting, from the grip of the pole to the position of the body during the launch.

  1. Gripping and Carrying the Pole

    • The female pole vaulter holds the pole with her hands shoulder width apart. She places her strong hand near the top of the pole with the palm facing up. Her other hand should face palm down. She carries the pole next to her hip with her strong hand resting under the elbow close to the hip. The other hand holds the pole in front of her chest.

    Approach and Pole Drop

    • Before she takes off toward the bar, the pole vaulter holds the pole in a vertical position close to her chest. This helps her run freely and with greater speed. She moves the pole to a 75-degree angle as she picks up speed until the last six strides. At the sixth stride before takeoff, she begins dropping her pole tip. At the second to last step, the pole should be parallel to the ground. At takeoff she should be running at top speed.

    Planting

    • As she plants the pole into the plant box, the pole vaulter moves her hands upward and forward. She keeps her body rigid during this movement. When the pole hits the ground, she positions her top hand over the toes of her takeoff foot. Her hand should be as high as possible over her head.

    Lifting Off

    • During liftoff the pole vaulter keeps her eyes, head and chest pointed upward as she moves her feet forward and upward. She maintains a square position with her shoulders and hops and moves them ahead of her hands during takeoff.

    Pole Bending and Straightening

    • When the pole bends, the pole vaulter moves her torso forward ahead of her arms and legs. She extends her top arm and takeoff leg. She bends at the waist to allow her feet to come close to the pole. Her feet remains close to the pole as her body moves up and turns. As the pole straightens, she positions her body on top of the pole, twisting as her feet shoot up.

    Clearing and Landing

    • Before releasing the pole, the pole vaulter flexes at the waist and straightens her legs. She releases the bar with her top hand first and rotates her elbows outward to avoid hitting the bar. She lands by relaxing her body and aiming to land legs first, then rolling over with the rest of her body.