Pole Vaulting for Beginners

The pole vault provides a great combination of technical skill, strength and velocity. It encompasses the essential components of what defines the track and field sport. The pole vault is a dynamic event that requires athleticism, speed and timing. For a beginner it may be one of the most intimidating and challenging events to take on, but with proper training and practice an athlete can master the techniques and excel in this event.

  1. Choosing a Pole

    • Selecting the right pole should be one of the first steps you take. All fiberglass poles have a different feel and comfort level for every athlete. Choosing the right one for you depends on where the “sweet spot”--the softest or most vulnerable side of the pole--is located and how that measures in proportion to your stature. Feeling comfortable with the pole is of the utmost importance.

    Proper Grip

    • Ensuring the correct grip is essential in providing proper torque and leverage. The lead hand (the right hand if you're right-handed or the left hand if you're left-handed) is placed palm up near the top end of the pole, and the other hand is placed palm down. Your hands should be about shoulder width apart.

    Your Approach

    • To get a feel for the stride and pace of your approach, practice running with the pole alongside you. Ensure that after takeoff, you gradually lower the pole so that it becomes parallel to the runway. Perfecting your approach is crucial because the speed down the track converts into momentum, which then translates into vertical lift. Increase your acceleration as you get closer to the pit, but keep your stride smooth so that you can build a rhythm. This may take multiple attempts before you feel comfortable and coordinated.

      With continued practice, your motion will become fluid. Remember that an upright posture during the run is essential in producing a good lift.

      Place a marker alongside the runway so that you remember your starting point.

    The Plant

    • Once you feel comfortable and secure in your approach, practice “planting” the pole so that you get used to the force that comes with bending it. “Planting” the pole entails perfecting your timing and ensuring proper alignment. Make sure you lift your lower hand immediately upon impact as the opposite hand drives upward. Your hands must continue pushing, increasing the bend on the soft side of the pole and then pushing the pole toward an upright position, like a catapult mechanism.

    Airborne

    • Once you drive your knee upward, pull yourself up, bring your knees to your chest and try to keep the pole in front of you as long as possible. Then elongate your legs, stick your chest out, swing your hips and rotate your body as you clear the pole.

      To perform these tasks successfully, you need a lean and strong upper body, consistency, controlled speed and efficient transfer of energy. Perform exercises and observe practices that help enhance these attributes, such as lifting weights for upper body strength, maintaining proper form and grip to ensure consistency and weight transfer, and developing a powerful stride down the runway to maintain your speed.