Pole Vaulting Exercises

Pole vaulting is an athletically demanding activity that requires immense levels of coordination between a number of various muscle groups throughout the body. Many training programs, however, overemphasize certain muscle groups while neglecting others which are critical to the entire process. A different approach may be helpful.

  1. Requirements of Pole Vaulting

    • Above all other requirements, pole vaulting demands a solid and well-conditioned core. The core encompasses all of the supporting musculature of the abdominals, obliques and lower back. A strong and stable core will assist the athlete in channeling his power between the ground and the pole, allowing for a stronger vaulting potential.

      Aside from the core, the ideal vaulter will also have solid running mechanics, along with strong muscles in the quads, hips, hamstrings and glutes. In addition to strength, however, hip flexibility is also a crucial component to vaulting. Flexible hips provide not only the potential to run faster, but they enable the vaulter to assume the proper stances and positions to compete at a reasonably high level.

      While the core and the legs are the bread and butter for a successful vaulter, remember that the remainder of the body's muscles must also be trained to provide balance and help to injury-proof the body against the rigors of demanding activity.

    Pole-vaulting exercises

    • Sit-ups--Core training begins and ends with this staple abdominal movement. Ideally, the vaulter should make the sit-up the foundation upon which all other core exercises are built. Aim for at least three sets of 30 sit-ups for sufficient abdominal strength. Weight can also be added across the chest for extra resistance.

      Leg raises--This "reverse sit-up" is also a crucial movement to train the hip flexors and the muscles of the lower abs. Leg raises can be performed while lying on the floor or hanging from a pull-up bar. Aim for two to three sets of 10 to 15 repetitions. Adding ankle weights or holding a medicine ball between the legs can up the challenge.

      Abdominal bridge--The bridge is performed by lying on the ground face-down with your legs together and your body supported on just your toes and forearms. Keep the spine straight and the core braced throughout the movement and do not let the hips sag. Start with a 30-second hold and build up to two or three sets of 45 to 60 seconds.

      Back extensions--Lying prone on the ground, tighten your abs and lower back and raise your chest and torso off the ground until you feel a contraction in your lower back. These are the diametric opposite to sit-ups and should also be performed for three sets of 30.

      High knee runs--Complete a series of 40-yard sprints aiming to bring your knees up as high as possible during each stride. Minimize forward lean and keep the back straight. This will train the hip flexors and the quads.

      Butt kicks--Complete a series of 40-yard springs aiming to bring your foot back, kicking yourself in the butt during every stride. This will help to train the hamstrings and glutes.

      Push-ups and handstand push-ups--Of course, do not neglect the upper body. Train with push-ups (and handstand push-ups if you are able) to strengthen the chest, triceps and shoulders so that your body does not become disproportionate.

      By structuring your workout mainly around core exercises, sprinting drills and accessory work, you will improve your potential to become a high-level vaulter.