1. Approach Run PRECEPTS RALPH LINDEMAN Head Men’s and Women’s Track & Field Coach US Air Force Academy Assistant Coach (Hurdles, Vertical Jumps, Decathlon) USA Men’s Team, 2004 Olympic Games, Athens, Greece
“Precepts,” not “concepts”; “Precepts” are guiding principles, laws, rules, tenets.

2. OBJECTIVES OF THE APPROACH RUN
1. Achieve maximum controllable velocity
2. Acceleration t-h-r-u take-off (Perceived)
3. Get vaulter to (precise) optimal take-off spot
4. Vertical impulse at take-off
(to achieve effective take-off vector)
Flyfishing analogy– what happens upstream determines your success fishing (hatches, water conditions, etc.). The approach run is upstream from the vault.

3. MAXIMUM CONTROLLABLE VELOCITY
Increase in approach run velocity of some magnitude will result in an increase in vault height.
Research by Adamczewski and Dickwach showed that an increase in velocity of one meter per second resulted in an increase of approximately 0.5m in vault height.
“Maximum Controllable Velocity” presents a dichotomy– how can it be “controllable” and “maximum” at the same time? Nevertheless, that is the objective! Objective must be to attain maximum velocity possible without disrupting the “vaulter-pole relationship.”

4. VELOCITY REQUIRED FOR HEIGHT ATTAINMENT
Bar Clearance Height
Velocity Required
5.80m (19’0”)
9.1 m/s
5.50m (18’0”)
8.7 m/s
5.20m (17’0”)
8.4 m/s
4.90m (16’0”)
8.1 m/s
4.60m (15’0”)
7.8 m/s
4.30m (14’0”)
7.5 m/s
4.00m (13’0”)
7.2 m/s
3.70m (12’0”)
6.9 m/s
Interpolated from Data From Studies by Dr Peter McGinnis, Jan 2003

5. ACCELERATION T-H-R-U TAKE-OFF
“…velocity of the vaulter between 10m to 5m from the plant box is a key indicator of the vaulter’s potential.”
--Bob Fraley,
Complete Book of the Jumps, p.113, Human Kinetics (1995)

6. Why is “Acceleration through Take-off” PERCEIVED’?
Because once the tip of the pole hits the back of the box (right after the take-off foot is planted), horizontal velocity decelerates.

7. ACCELERATION THROUGH TAKE-OFF
Competitor
Best Ht
Velocity
15-10m
10-5m ΔV
J Hartwig
5.84m
9.09 m/s
9.45 m/s
+.36
T Mack
5.74m
8.96 m/s
+.13
N Hysong
9.02 m/s
+.07
T Stevenson
9.06 m/s
9.23 m/s
+.17
D Miles
8.92 m/s
9.16 m/s
+.24
Best measured by setting “Speedtrap” beams across the runway from each other 5m, 10m & 15m from the box.
From Data compiled by Dr Peter McGinnis, Men’s Pole Vault Final
USA Track & Field Championships, June 22, 2002, Stanford, CA

8. ACCELERATION THROUGH TAKE-OFF
Competitor
Best Ht
Velocity
15-10m
10-5m ΔV
S Dragila
4.65m
8.05 m/s
8.39 m/s
+.34
M Sauer
4.45m
8.00 m/s
8.22 m/s
+.22
M Mueller
4.40m
7.89 m/s
8.11 m/s
A Wildrick
4.35m
7.45 m/s
7.50 m/s
+.05
K Suttle
4.20m
7.74 m/s
+.24
T O’Hara
7.27 m/s
7.41 m/s
+.14
Best measured by setting “Speedtrap” beams across the runway from each other 4m, 9m & 14m from the box.
From Data compiled by Dr Peter McGinnis, Women’s Pole Vault Final
USA Track & Field Championships, June 23, 2002, Stanford, CA

9. Common Causes of DECELERATION at Take-off
Approach run may be too long;
Maximum controllable velocity is reached to early in the run;
Focus on the box transmits mixed signals and results in excessive steering (chopping, reaching strides)
Ineffective plant technique disrupts efficient sprint mechanics

10. WHAT HAPPENS AT TAKE-OFF?
1. Horizontal momentum
transferred to pole;
2. Vertical impulse
added to achieve
take-off vector.

11. VERTICAL IMPULSE AT TAKE-OFF (To Achieve Effective Take-off Vector)
Effective Take-off Vector is a result of (a) vertical impulse at take-off and (b) horizontal momentum generated from the approach run.

12. VERTICAL IMPULSE AT TAKE-OFF (To Achieve Effective Take-off Vector)
“…Take-off angle relative to the ground should be as high as possible.” --Botcharnikov in his popular article, “Continuous Chain Model…” reprinted in Track Technique and Pole Vault Standard.
* HANDS UP * EYES UP * CHEST UP *

13. VERTICAL IMPULSE AT TAKE-OFF (To Achieve Effective Take-off Vector)
(example from Long Jump)
* KNEE DRIVE FORWARD & UPWARD *

14. VERTICAL IMPULSE AT TAKE-OFF (To Achieve Effective Take-off Vector)
* KNEE DRIVE FORWARD & UPWARD *

15. VERTICAL IMPULSE AT TAKE-OFF (To Achieve Effective Take-off Vector)

16. VERTICAL IMPULSE AT TAKE-OFF (To Achieve Effective Take-off Vector)
Why do we want a vertical impulse at take-off? (i.e., why not rely on the release of the pole’s kinetic energy to give the vertical component? Because without jumping at take-off you cannot get adequate pole speed and the timing of the vaulter-pole relationship is disrupted.

17. VERTICAL IMPULSE AT TAKE-OFF (To Achieve Effective Take-off Vector)
David Bussabarger refers to the take-off as “launching”.

18. INITIATING THE RUN (Overcoming Inertia)
Mechanics
With (take-off) foot in contact with the runway, raise the pole to approximately 80° by taking a short step back with the other foot
Slight lean forward to give horizontal displacement to COM

19. INITIATING THE RUN (Overcoming Inertia)
Mechanics
Begin to “power” down the runway
No “hops,” no “skips”
Every approach run must start the same way
(drills, short run, full run)
“Rocker Step” sets pole angle, prepares the jumper for appropriate application of forces to overcome inertia.
(“Okay to ‘walk-in’ or ‘jog-in’– as long as application of force is consistent between efforts).

20. RHYTHM OF THE RUN
Not full and fast forces initially, but g-r-a-d-u-a-l-l-y lengthening strides and g-r-a-d-u-a-l-l-y increasing frequency.

21. RHYTHM OF THE RUN S-m-o-o-t-h acceleration pattern
(velocity curve)
Short Strides  Longer Strides
Slow  Fast  Faster  Faster yet
“First step / strongest step; last step / fastest step.”
“Listen” to the rhythm of the run!

22. Two (2) Factors Affect Sprint Velocity
SPRINT MECHANICS
Two (2) Factors Affect Sprint Velocity
1. Stride Length
2. Stride Frequency

23. SPRINT PHASES (during the Approach Run)
1. Acceleration Phase
2. Transition Phase
(NOTE: Several phases have been identified in he 100m dash; but the vault run is generally between 30-45m, and maximum velocity and maintenance phases are typically not reached).

24. SPRINT PHASES (during the Approach Run)
1. Acceleration Phase
- Same mechanics as the sprinter;
- Not same acceleration rate as the sprinter;
- Phase is shorter distance / shorter duration
than the sprinter, i.e., reached in 25-35m.
2. Transition Phase
- Begins when vaulter reaches
“maximum controllable velocity”
- Lasts just a few strides (to penultimate stride)

25. ACCELERATION PHASE POSTURE
Head up
Chest up
Hips underneath

26. ACCELERATION PHASE POSTURE
Head up
Chest up
(shoulders down results in relaxed upper body)
Hips underneath (not “sitting)
Knee up (knee drives up / applies forces down + back)
Toe up (dorsiflexed)
Heel up (high heel recovery)
“Sprinting is pushing down and back.” --Tellez

27. ACCELERATION PHASE MECHANICS
“Back-side Mechanics” Predominate
Power from the extensors of hip and knee; (near) full extension of hip/knee/ankle
Knee drives forward & upward applies force down & back
Ground contact is made slightly behind the COM

28. ACCELERATION PHASE MECHANICS
“Back-side Mechanics” Predominate
Power from the extensors of hip and knee; (near) full extension of hip/knee/ankle
Knee drives forward & upward applies force down & back
Ground contact is made slightly behind the COM

29. TRANSITION PHASE Mechanics

30. TRANSITION PHASE Mechanics
“Front-side Mechanics” dominate;
Power from hip flexors & hamstrings
Foot touches down slightly ahead of COM
Active landings-- “feel the runway”
Ground contact times decrease
Posture becomes more upright (“running tall”)
Heel recovery is higher (foot passes above opposite knee)
“Feel the runway!” --Randy Huntington

31. TRANSITION PHASE Mechanics
“Front-side Mechanics” dominate;
Power from hip flexors & hamstrings
Foot touches down slightly ahead of COM
Active landings-- “feel the runway”
Ground contact times decrease
Posture becomes more upright (“running tall”)
Heel recovery is higher (foot passes above opposite knee)
“Feel the runway!” --Randy Huntington

32. POLE CARRY MECHANICS (During Acceleration Phase)
Top hand at hip
Bottom hand in front of chest
Pole is pushed in advance of the vaulter, and in line with ground reaction forces.

33. POLE CARRY MECHANICS (during Transition Phase)
G-r-a-d-u-a-l
pole drop
accelerates with stride cadence
Gravitational forces on the pole actually contribute to an increase in stride frequency.
Weight of the pole makes gradual transition from vaulter’s top hand to bottom hand.
Pole should be horizontal to runway at 3rd step out.

34. POLE CARRY MECHANICS Errors: Effect on Sprint Mechanics
Premature pole drop
Carrying (instead of pushing) the pole 
Leaning back (to support pole) 
Feet land ahead of COM 
Braking force applied 
Deceleration!

35. POLE CARRY MECHANICS Errors: Effect on Sprint Mechanics
Horizontal sway (or vertical bounce) of pole
Dissipates application of forces (down & back into the track) 
Detracts from ability to accelerate efficiently

36. POLE CARRY MECHANICS Errors: Effect on Sprint Mechanics
Pole carry too far back
(i.e., top hand behind hip)
Shoulders turn 
Dissipates application of forces 
Detracts from ability to accelerate efficiently

37. POLE CARRY MECHANICS Errors: Effect on Sprint Mechanics
Raised Shoulders
Elevated shoulders negatively impact sprint mechanics and result in velocity loss
Relaxed sprinting begins with shoulders

38. PREPARATION FOR TAKE-OFF (“Penultimate” Stride)

39. PREPARATION FOR TAKE-OFF
What happens on “Penultimate” Stride?
2nd to last (penultimate) stride is slightly longer–lowers the COM;
Last stride is slightly shorter–
“catches the COM on the the rise.”

40. PREPARATION FOR TAKE-OFF
(“Penultimate” Stride)
Next-to-last stride is
(example from Long Jump)

41. METHODS OF TEACHING PENULTIMATE STRIDE TECHNIQUE
“Flat foot” landing on penultimate stride, “flat foot” landing on final stride
– Tom Tellez
“Push-pull-plant” (with take-off leg) from 2nd-to-last stride
– Randy Huntington

42. HOW CAN THE VAULTER PRACTICE PENULTIMATE STRIDE TECHNIQUE?
Long Jump take-off drills.
Hurdles

43. APPROACH RUN Length Management Methods
Counting Strides (“Left’s” for R-handed)
Gives vaulter rhythmic feedback
Helps identify phases of the approach run

44. APPROACH RUN Length Management Methods
Checkmark Systems
(Works in conjunction with counting strides)
Start Mark (only mark the vaulter is aware of)
Mid-mark (6 strides out)
Take-off (not a physical mark)

45. APPROACH RUN Length Management Methods
Value of “Mid-mark”
Provides coach confirmation of “chopping,” or, more commonly, “reaching” during final strides of the approach run (“steering”)
Provides coach confirmation of deceleration over the final strides of the approach run
Allows coach to focus on the jump (rather than foot placement at take-off)

46. APPROACH RUN Length Management Methods
Steering
Early visual pick-up of the target (box) allows for more subtle stride length changes during the steering phase.
Steering ability is trainable:
hurdling with variable spacing
long jumping from variable approach run lengths

47. APPROACH RUN Length Management Methods
Start Mark Adustments
Feedback from previous approaches
Wind, runway surface
Confidence, Motivation, Arousal
“Feel”

48. APPROACH RUN Length Management Methods
Start Mark Adustments
(No more than)
cm (4-12”) increments

49. when the sprinter (vaulter)
What happens to
Stride Length
when the sprinter (vaulter)
decelerates?

50. when the sprinter (vaulter)
What happens to
Stride Length
when the sprinter (vaulter)
decelerates?
It increases!

51. Purpose of SPEED DEVELOPMENT DRILLS
Affect Stride Length
“Backside” mechanics (i.e., pushing down the runway)
(Near) full extension of hip/knee/ankle
Affect Stride Frequency
“Frontside” mechanics
[i.e., driving knee forward, generating negative foot speed (whip action of foreleg)]
Affect “Acceleration thru Take-off”

52. Progression of SPEED DEVELOPMENT DRILLS
“Mach Drills”
A-march
A-skip
Double A’s
Continuous A’s

53. Progression of SPEED DEVELOPMENT DRILLS
Drills for Front-side/Back-Side Mechanics
A-Bounds
Speed Bounds
Speed Bounds w/pole
Speed Bounds w/thigh weights
Speed Bounds w/pole w/thigh weights

54. Why Bounding?

55. Progression of SPEED DEVELOPMENT DRILLS
Drills for Acceleration thru Take-off
2-step Take-off Drill
Run-Run-Run-Bound w/Pole Plant
Sprint to Rope Plant
Speed Bounds to Rope Plant

56. Progression of SPEED DEVELOPMENT DRILLS

57. SPEED DEVELOPMENT Physiological Basis
OBJECTIVE
Train the Energy System
used in Pole Vault competition

58. SPEED DEVELOPMENT Physiological Basis
What Energy System is used
in the Pole Vault?
Anaerobic/Alactic Energy System

59. SPEED DEVELOPMENT Physiological Basis
Most Effective Method of Training the Anaerobic / Alactic Energy System:
- Near-maximal velocity sprints
- 3-8 seconds duration
- Near full recovery, i.e., 1-3’

60. SPEED DEVELOPMENT Physiological Basis
Why would we want to incorporate longer sprints (120’s, 150’s, 200’s) into vaulter’s training ?
Speed endurance work improves efficiency of metabolic system, reducing recovery time between vaults;
Longer sprints allow more conscious attention to developing efficient sprinting mechanics;
Improves “general fitness”—energy efficiency, weight management, etc.
Improves cardiovascular efficiency thru increased capillarization

61. SPEED DEVELOPMENT Methods
Acceleration Sprints
10-40m from standing start
(both) with and without pole
1’ – 3’ recovery
meters per session

62. SPEED DEVELOPMENT Methods
Speed Development Repetitions
“flying sprints” of 30-60m w/1-3 seconds at maximum velocity
(both) with and without pole
4’ – 6’ recovery
meters per session

63. SPEED DEVELOPMENT Methods
Speed Endurance Repetitions
80-200m
without pole
3-5’ recovery
m meters per session

64. SPEED DEVELOPMENT (Other Methods)
Resisted-Sprinting
(<10% loss in velocity)
(Slight) uphill sprints
Sled-pulling
Parachute-resisted sprints

65. SPEED DEVELOPMENT (Other Methods)
Assisted-Sprinting
(<10% gain in velocity)
(Slight) downhill sprints
Wind-aided sprints
(for the vaulter, sprints w/o the pole
are actually “assisted” sprints!)

66. SPEED DEVELOPMENT (Other Methods)
Pole Sprints
30-60m on the track
(i.e., off the runway)
w/ or w/o planting action

67. SPEED DEVELOPMENT NEUROMUSCULAR BASIS
When in the training cycle does the vaulter work on speed development?
Throughout the macrocycle (training year)!
Frequently in each mesocycle (training phase)
At least once in each microcycle (weekly plan)
At the beginning of a training session, i.e., immediately after the warm-up

68. SPEED DEVELOPMENT NEUROMUSCULAR BASIS
Fatigue cannot be allowed to
become a factor in
speed development training

69. SPEED DEVELOPMENT NEUROMUSCULAR BASIS
Although physiological recovery is
immediate (i.e., just a few minutes),
neuromuscular recovery takes
48 hours (or longer)

70. SPEED DEVELOPMENT NEUROMUSCULAR BASIS
Always finish a speed development workout with Pole Sprints— transfers “neural patterns learned” to vaulting.

71. QUESTIONS?

72. Head Men’s and Women’s Track & Field Coach
RALPH LINDEMAN
Head Men’s and Women’s Track & Field Coach
U.S AIR FORCE ACADEMY
Office Phone: (719)