Pole Vault Technique & Phase Objectives Pole Vault Technique & Phase Objectives l By: Mark Hannay B.S., M.S. l Regional Chairman: USA Track & Field’s National & Olympic Pole Vault Development Committee l Pole Vault Education Initiative

TECHNIQUE OBJECTIVES l Objectives are considered as the ultimate techniques for maximum performance & safety following scientific principles. l Ideal model of US & Soviet scientific research. l Techniques follow elite USA & Soviet pole vault research developed by USA Track & Field’s development committee, Vitali Petrov, & Uri Volcov of the USSR.

AGENDA l POLE GRIP l APPROACH l PLANT l TAKEOFF l FOLLOW THROUGH l SWING-UP l INVERT THROUGH RELEASE l CLEARANCE

OVERVIEW l The following objectives have been developed in order that the athlete may maximize their efficiency and safety in the pole vault event. l All of the techniques are used by elite and world class vaulters from the US & USSR. l The techniques follow and are in harmony with laws of motion & conservation of energy: PHYSICS! l The presentation is technique oriented and not of a particular “style”

POLE GRIP: OBJECTIVES l Locate natural bend or “set” of the pole. l Natural hand spread as determined be various methods. (Forearm plus thumb hand spread) l Bottom Hand: Closed grip with elbow 45 degree down from horizontal while hand is “underneath” to support the elevation of the pole. l Top Hand: Closed grip slightly above & ahead of hip with hand supporting pole’s weight.

APPROACH: OBJECTIVES l Develop maximum controllable approach speed. l Develop a consistent stride pattern. l Prepare for an efficient pole plant. l Prepare for an efficient takeoff.

NUMBER OF TAKE-OFF STEPS l Number of strides should be enough to: –Assure maximum controllable approach velocity/speed. –Short enough to insure consistency. l Number should depend on vaulter experience: –5 to 6 take-off steps for beginners. –7 to 8 take-off steps for intermediates. –9 to 10 take-off steps for advanced.

CHECKMARKS l Will insure a more consistent stride pattern: –Starting checkmark: l Will indicate where approach run begins. –Steering checkmark (3-4 T.O. steps from jump): l Indicates if stride adjustment is necessary. l Indicates point which takeoff rhythm begins. l Indicates point where maximum acceleration begins. l Adds confidence to final approach and takeoff point.

POLE CARRY l Pole should be vertical or near vertical. –Remain vertical until tip may be dropped unrestricted into the planting box. –Tip passes through forehead height approximately two steps from takeoff. l Pole changes position during the approach. –Should be above and slightly in front of the hip during the first 1 to 2 take-off steps.

POLE CARRY (Continued) –Move slightly behind the hip and remain above the hip after the first 4 strides. –Pole weight should be supported by the TOP hand. –Pole should remain in nearly the same plane throughout the entire approach with the vaulter’s shoulders square to the runway. No wiggling/waving –Pole should not be “pumped” forward and backward during run. However, side to side with the hands during the early portion of the run is fine.

RHYTHM AND ACCELERATION l During the approach, the vaulter’s approach should: –Gradually increase velocity through the midpoint to establish a run tempo. –Increase rate of acceleration to maximum during the last six strides (3 take-off steps) to maximize the angle of the vaulter’s center of gravity at takeoff. –Keep the knees as high (sprint form)as possible during the entire approach. –You ARE a sprinter with a pole in your hand!

SPRINT TECHNIQUE l In order to establish efficient sprint technique the vaulter’s posture should be: –Erect from head through the trunk and hips. –Hip tuck to “line the levers” (leg action). –Slight forward lean early in the run and upright through the final 3 take-off steps. –Taller during the final 3 take-off steps.

TAKEOFF PREPARATION l In order to prepare for an efficient takeoff, the vaulter should: –Sprint in a tall posture. –Remain on the balls of the feet until the last two strides. –Increase velocity in tempo with the highest rate of acceleration during the last 3 take-off steps. (Also the time you are planting the pole!)

TAKEOFF PREPARATION (Continued) –Heel pop with the penultimate and takeoff steps. –Plant the penultimate and takeoff steps with a flat foot and nearly under the center of gravity.

TAKEOFF POINT l Develop a consistent sprint technique and rhythm. l Find and use proper checkmarks. l DO NOT change stride to hit a more comfortable takeoff point. l This usually is under the ideal take-off point creating a flat jump and inefficient take-off!

PLANT: OBJECTIVES l Perform the plant without sacrificing approach speed. Do not slow down! l Create as large an angle between the pole and the ground as possible prior to contacting the back of the box. Arms/Hands completely extended! l Raise the center of gravity of the vaulter/pole unit. Jump UP!

PLANT OBJECTIVES CONTINUED l Complete the plant in a vertical plane as close to the upper torso as possible.

Plant Timing l To properly time the plant, the vaulter should: –Start the plant 2 strides from takeoff on the count of “1”. –Start the plant as the pretakeoff non- jumping foot leaves grounds.

Plant Action l In order to plant the pole efficiently both hands should: –Simultaneously move upward throughout the plant in a straight line.

Plant Action Continued –Slide the pole up along the vaulter’s right side as close to the body as possible.

Plant Action Continued –As the pole reaches the highest point under the arm, punch the bottom hand shoulder forward to allow the pole to pass the shoulder in a straight line. “Shoulder Punch” Pole Passes Shoulder

Plant Action Continued l The top hand/arm should: –Have the thumb seat under the pole. –Pole moves directly upward above the elbow. –Pole remain tight to the trunk.

Plant Action Continued –Finishes high above the midline of the head. –Complete all of the above actions BEFORE the pole tip contacts the back of the box.

Plant Action Continued l In order to plant the pole efficiently, the bottom hand/arm should: –Initiate the plant by lifting upward toward the end position. –Maintain a relaxed closed grip. – Keep knuckles facing upward as pole raises. –Elevate the shoulders and finish high above the midline of the head. –Complete all of the above actions before the pole tip contacts the back of the box.