The pole vault became popular as a track and field event in the 19th century. Pole vaulting has been an Olympic sport since the start of the modern Olympics in 1896. The pole vault is demanding mentally and physically. You must master the complex technique of the vault, and develop excellent upper and lower body strength.
Equipment
The pole you use to vault must be rated for your weight or greater. It must have a 1-foot band that marks the position of your top hand. For high school competition, you will be required to follow school rules for clothing and avoid wearing jewelry. The landing pit and immediate surrounding area must be properly padded. In addition to the crossbar support poles, a vault box is where you will plant your pole to vault.
Rules
Depending on the number of competitors, you are allowed 90 seconds to four minutes to make your vault. After three successful vaults, you are allowed to take a practice vault. You may practice under official supervision before the competition. Normally, practice is not allowed after you compete. You may not steady the crossbar as you vault. A successful jump is one in which you comply with all of the rules and clear the crossbar without dislodging it.
Grip
In preparation for a vault attempt, hold the pole with your leading hand held at chest height and with the pole in the space between your thumb and index finger. Your back hand should be at the height of your hip pocket. Grasp the pole in the top hand marking with the back hand. Your hands should be spaced about shoulder width apart. When properly held, the tip of the pole will be pointing straight ahead and be elevated.
Approach
Start your approach with a smooth running motion. You will need practice to develop a rhythm to your approach run. About six strides before you vault, you begin the transition phase of your approach. Start to lower the pole tip by lowering your lead hand and raising your back hand. When you lower the pole to plant it in the vault box, be prepared for the jolt of the impact.
Vault
When you plant the pole, drive your knees upward to your chest. Start to pull down with you top hand and push the pole with your lower hand. Swing your body up and push down on the pole. Continue pushing and extend your body and legs. Practice keeping the crossbar in front of you as long as possible. If you execute the vault properly, your forward momentum will carry you over the crossbar.
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