The pole vault is one of the most exciting track and field events, and it also is an Olympic sport. In the event, competitors use a pole to launch themselves dozens of feet in the air over a bar. Learning the tricks and tips to pole vaulting will help you become a better competitor as well as help prevent injury.
Drive the Pole
Pole vaulting is all about momentum. Instead of just laying the pole into the box as you run up to it, drive it in with force, says pole vaulting coach Ira Welborn. The extra drive helps create more momentum, which you'll need to launch your body up in the air and toward the bar.
Get a Comfortable Grip
The grip is the key to swinging through the vault, says Larry Bartels, track and field coach at the U.S. Naval Academy. Use trial and error to find a grip that is comfortable for you. Start with your hands shoulder width apart, and adjust the grip accordingly as you go through your practice vaults. Once you find a grip that works, mark your pole with tape so you can get the same grip every time.
Let the Pole Do Its Job
One of the keys to pole vaulting is using the built-up energy in the pole as it's bent to launch yourself over the bar. Many pole vaulters try to use their arms to push themselves upward because they don't trust that the pole will do its job. Your job as a pole vaulter is to get yourself in the best position to let the pole do its job. That means you have to be completely inverted, with your legs up and your head down, in order for the pole to launch you up and over, instead of straight forward.
Step Just Before You Set the Pole
Stepping in sequence with planting the pole in the box or even just after planting is a common mistake many first-time pole vaulters make. This can result in a stall, where the pole doesn't bend enough to launch you off the ground. Practice the timing of your steps to make sure you're taking your last step just before planting the pole in the box.
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