Pole Vaulting Tips

Pole vaulting is a track and field event most popularly recognized in the Summer Olympic Games, where men have been competing since 1896 and women since 2000. The objective is to use a pole, usually made of fiberglass or carbon fiber and measuring anywhere between 10 feet and 17 feet, to vault over a horizontal bar. Pole vaulting is a sport that takes much practice to be able to excel at and fine tuning of skills to make for a smooth attempt each time out. It is broken down into five main segments: approach, plant, takeoff, swing-up and clearance.

  1. The Approach

    • The approach is the run or sprint down the runway leading up to the raised bar. This is done to create more generated energy in the process of planting the pole and, in turn, creating a greater potential of height.

      Count your steps starting from the pole-planting area back to your starting position. This will help in the timing of your plant and the distance away from the bar in which you make your pole plant.

      Take longer strides at the beginning of your run to generate maximum acceleration.

      Keep your back upright and eyes down the path.

      Keep track of your steps. For example, count one for each time you step with your right foot during your run.

    The Plant

    • The plant is arguably the most important step of pole vaulting. Without a proper plant, a vaulter may lack pole stability, a correct distance from the beam and the correct angle. With practice, you develop a feel as to when and where to plant the pole to achieve the best opportunity at a good vault.

      Quicken your last three steps of the run. This is usually referred to as the "turn-over."

      Locate your pole planting spot in the box. The pole will eventually slide to the back of the box causing the bend of the pole.

      When nearing the end of your approach, extend both arms above your head and angle the pole toward the ground ready to plant.

    The Takeoff

    • The takeoff is where you complete your run and are vaulted into the air toward your approach of the bar. This step takes a great deal of strength, concentration and overall balance.

      Leap off of your trailing foot, which should remain straight and firmly planted on the ground.

      Strengthen your grip on the pole to maintain balance.

      Begin to tuck your knees in and locate your spot at the bar.

    The Swing-Up

    • The swing-up is the upward approach to the bar. This is the most difficult step in the pole vault. It requires core strength and complete body control. Even the slightest mishap can cause a leg, foot or arm to swing out of position and knock the bar down.

      Continue your tight grip of the pole on the way up as there will be a great amount of tension in the pole.

      Begin to pull your top hand into your hips as you make the bar approach.

      Extend your legs from the previous tuck position and form a "U" shape with your body.

      Continue the swing until your hips are above your head and your arm have pulled the pole toward your chest (this will make it easier to be able to push off of the pole once at your peak).

    The Clearance

    • The clearance is where all of your hard work from your plant and swing-up can pay off. However, as pointed out, it can easily fall the other way as well. It can be broken down into three smaller parts: the extension, the turn and the push-off.

      In the extension phase, you want to keep your legs as straight as possible and drive your shoulders down. The recoil from the pole will quickly vault you further so be ready for the turn.

      In the turn, extend your arms from your hips and torso to above your head to avoid any accidental bar touches. Twist your body 180 degrees. The goal here is to remain as vertical as possible because you will be coming down very close to the bar.

      In the push-off stage, the vaulter makes sure to completely push off of the bar and send it away from the bar. Natural motions will have you land on your back on the mats below.

      The push-off is considered the easiest phase of a pole vault because all of the strain on the body and tension has passed. It is by this point where the vaulter knows if he has made a successful attempt. The majority of unsuccessful attempts happen in the turning phase. However, with the correct execution, you will have a successful pole vault attempt.