2. TAKEOFF OBJECTIVES l Create a high takeoff angle with as little speed loss as possible. l Takeoff from a point which is most efficient for the individual athlete. l Prepare for an efficient bend and optimal rotation of the pole and rotation of the vaulter.

3. Takeoff Point l In order to takeoff efficiently, the vaulter should: –Takeoff from his/her optimal point of takeoff. –Takeoff over the takeoff foot with the top hand. –Takeoff inside the ideal takeoff point if takeoff angle is low. –Try to increase takeoff angle in order to takeoff at a plumb (optimal) point for safely.

4. Takeoff Action l In order to takeoff efficiently, the vaulter should: –Use an efficient takeoff preparation. –Plant the takeoff foot slightly in front of the hips. –Accelerate through the the takeoff with a quick “popping off” action of the takeoff leg. –Block the thigh of the free leg a horizontal just before the takeoff leg extends.

5. Takeoff Arms Continued l In order to use the arms efficiently during takeoff, the vaulter should: –Finish with a good plant position.

6. Takeoff Arms Continued –With both arms & shoulders reach high overhead during takeoff & follow-through. –Allow hands to drag back & above the head during the takeoff & follow- through.

7. FOLLOW-THROUGH (Formerly: “Hang”) & SWING Objectives l Create optimal pole rotation. l Create an efficient bend & storage of energy in the pole. l Increase the vaulter’s potential for greater rotation speed. l Prepare for the summation of forces between the vaulter’s rotation & the thrust of the pole.

8. Follow-through l In order to execute an efficient follow- through after takeoff, the vaulter should: –Allow the hips and chest to follow through in a linear upward direction before any body rotation (swing) is started. –Continue to reach upward with both arms and shoulders. –Allow the arms to drag back and above the head.

9. Follow-through Continued l Keep the pressure, created by the arms on the pole, on the top hand. l Avoid pressing the pole forward or downward with either arm. l Allow the takeoff leg (now the trail leg) to drag behind the hip with the toe pointed in a natural follow-through reaction to the takeoff.

10. Follow-through l Hips and legs travel in linear direction. Hip & Shoulder Path ~18-20 o

11. Follow-through l Arms & legs drag behind chest & hips. “Arm Drag” “Trail Leg Drag”

12. Swing l In order to execute an efficient swing, the vaulter should: –Allow the hips to swing upward in a natural reaction to the follow-through. When the arms drag back as far as they can during the follow- through, the shoulders will stop their linear motion and the hips will begin to swing upward.

13. Swing Continued l Extend the arms as the hips swing upward. l During the arm drag and swing, the bottom arm may flex a bit. l Then the bottom arm will re-extend as hip move upward.

14. Swing Continued l Allow the trail leg to swing through in an extended position after the hips begin to swing upward. l Swing the lead knee upward after the swing begins.

15. SWING-UP (Formerly: “Rockback”) Objectives l Increase the vaulter’s upward rotation speed. l Rotate the hips upward toward the top hand.

16. Swing-up l In order to swing upward efficiently, the vaulter should: –Allow the trail leg to bend at the hip AFTER the hips begin to swing up & the leg passes the trunk.

17. Swing-up Continued l Bend the trail leg at the knee as it is drawn closer to the chest. l Position the lead knee & foot behind the top arm before extending upward. l Keep the top arm extended while trying to close-off the angle between the top arm and the trunk.

18. INVERT / TURN through RELEASE Objectives l Increase the vaulter’s vertical velocity. l Create good vertical body alignment. l Summate the forces of the vaulter’s upward speed of rotation, the thrust of the pole and the pull and push action.

19. Extend / Turn l In order to use the trunk and legs efficiently during the inversion, the vaulter should: –Maintain a continuous upward rotation from the swing through the inversion.

20. Extend / Turn Continued –Extend the trunk and legs upwards toward the top arm. –Keep the head in normal alignment with the trunk. –Allow the elbow & wrist of the bottom arm to flex completely as the pole straightens (Called: “Flexing-in”)

21. Extend / Turn Continued l Wrap the thigh of the lead leg around the top hand during the last part of the inversion. l Be turned a quarter to one half of the way when the vaulter is completely extended. l Keep the top arm extended. l Close-off the angle between the trunk and the top arm by trying to drive the top arm towards the trunk causing the trunk to move to the arm.

22. Pull, Push, Turn, & Release l In order to pull, push, turn, and release efficiently, the vaulter should: –Allow the pull/push to be natural, a part of the vault otherwise poor vertical alignment may occur.

23. Pull, Push, Turn, & Release Continued –Pull and push down the shaft of the pole. –Continue to close-off and wrap around the top hand throughout the pull and push. –Keep the bottom arm flexed-in while pulling. Flex In Pull Down

24. CLEARANCE Objectives l Control the rotation of the body in an effort to rotate around the bar. l Use specific body movements to avoid dislodging the bar.

25. Clearance l In order to clear the bar efficiently, the vaulter should: –Speed up the rotation around the bar initially by bending at the hips. –Concave the chest & trunk to further increase rotation & avoid hitting the bar.

26. Clearance Continued –Drape the arms around & below the other side of the bar along with bending the knees help to speed up rotation & avoid hitting the bar. –Keep the chest concaved until it clears the bar before allowing the head & chest to drop backward.

27. Clearance Continued –Pull the arms in a wide circle around & over the bar. –Point the thumbs inward toward the body while dragging them in a circular fashion around the bar. Thumbs Inward Wide Circle

28. Summary l None of the information: –Is of an individual style. –Is locally or personally developed modifications of accepted techniques. –Is dangerous to the safety of the vaulter.