Pole vaulters need a combination of explosive speed and strength, gymnastic flexibility, excellent coordination and a dash of fearlessness. Pole vaulting is one of the most demanding of all track-and-field sports and should not be attempted by those without confidence in their own ability. High jumpers may have a natural affinity for the vault, though all-round athletes are equipped to handle the various challenges of the sport. Mastering pole vault technique requires many attempts to get the pole and body positioning just right every time.
Step 1
Grab the pole with your right or strongest hand around a foot from the top. Look for a colored band that marks the top end of the pole. If you're a beginner pole vaulter, grip the pole farther down to avoid accidents, according to advice on the University of Illinois website.
Step 2
Hold the pole with your hands an arm's length apart, according to sports coach Brian Mac. Place your strongest hand near the back of the pole with your palm facing up. Hold the pole from the top side with your front hand, with your palm facing down.
Step 3
Raise your back elbow, but push your hand down to around waist level. Lift the front end of the pole and raise your front hand up to your chest. Support the pole between your thumb and index finger.
Step 4
Lift your back hand up to chest height as you start running so that the pole becomes more horizontal. Allow the pole to gradually lower as you run.
Step 5
Aim for the back third of the pole vault box. Let the pole slide into the box. Keep your back arm slightly in front of your head, according to Mark Strawderman at Everything Track & Field.
Step 6
Push off from the floor and stretch at the point of takeoff. Straighten both arms, but allow the front elbow to bend as you jump. Stretch yourself as tall as possible. Lead with your chest, much like a standard long jump.
Step 7
Keep your arms solid and your takeoff leg extended, according to the University of Wisconsin Superior. Swing and push your leading knee hard as if aiming up and over the bar.
Step 8
Let go of the pole with your lower hand when you reach the very top of the pole curve. Push your legs over the bar and twist your body round so that you're falling backward onto the mat. Release the pole with your top hand as you drop.
Step 9
Fall flat on your back on the crash mat.
Tips and Warnings
- Practice the run up without a pole several times to get used to the distance. Mark a chalk line where your takeoff point should be to help you launch.
- Ensure you pick the right size and weight pole for your build. Always use a proper pole vault box, pole and crash mat.
Things You'll Need
- Running shoes
- Pole
- Pole vault mat and equipment
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