Question: I was in eighth grade last year, I finished the season jumping with a 13' 130lb. It broke over the summer and the next pole I can get on is a 14' 120lb. that is much harder to bend. Are there any exercises I can do to help me build my confidence to bend it?

Answer: by David Butler, Jumps Coach, Rice University
My question for you would be, "Were you ready to move to a longer pole as opposed to a stiffer 13 foot pole? A good rule would be to keep vaulting on the SHORTEST, STIFFEST pole you can get on before you move up to a longer pole. I have a woman vaulter that weighs 130 and she is on a 1370 in competition. Also, do you clear your handhold on that 13 foot pole? We do not move to longer poles until you have developed a consistency with the shorter pole.

The object of pole vaulting is not to BEND THE POLE. We pole vault to first MOVE A POLE TO VERTICAL TO TAKE US TO THE CROSSBAR, AND TO ASSURE A SAFE LANDING IN FOAM RUBBER. What we have found, like many world class vaulters have, is that sometimes you need to go back, start over, before you can make it to the next level. You do that by doing what the great vaulters of the 1940's & 50's did – you improve your "STRAIGHT POLE VAULT" – vaulting with a non-bending pole.

Here's what you should try:
• Get a 13 foot pole of your weight or above, say a 1335 or 40. Reach up and grab the pole as it stands up vertical, that place on the pole will be your minimum bottom hand grip. Top hand will go about 14-18 inches higher.
• Measure your step at take-off & back up two big huge steps. Now you rock back and straight pole vault into the pit, without pulling with your arms! If the pole rotates too fast, raise your grip one fist at a time, and move your step back - one of your feet at a time. As you develop a great extended plant and an active takeoff you can back up and do the same drill from 4 and 6 steps! We even put the standards back at about 4 feet and clear the bar from 2,4,& 6 steps, all on a straight pole, just as the great ones did. YOU WILL DISCOVER YOUR STRENGTHS & WEAKNESSES WITH THIS 6 STEP STEEL VAULT! Make sure as you take off, stay behind the pole, chasing the pole into the pit, without pulling with your arms! You will find as you improve your plant & takeoff that you will be able to raise your grip a fist at a time.

Now, after hundreds of these "steel vaults", try this little test. Grip the pole where you compete with a fiberglass vault, check your step at take-off, with the pole tip in the box. Lay the pole down on the ground next to your takeoff foot, grip where your foot is! That should be your 6 step straight pole vault grip! If you are gripping lower than that, then your "competition grip" must be lower too!

If you are struggling with these "steel vaults", GOOD! They are not easy, but they can sure make you a better fiberglass vaulter.

Now, a checklist of skills before you go moving to a longer pole or higher grip:
1. Are you taking off ON?
2. Do you have a great extended plant, with arms UP? You shouldn't be "blocking out" with the bottom arm.
3. Do you have a aggressive, active, running off take-off into the pit?
4. Are you pulling, levering out, or "fibernosing" at the plant or as you swing?
5. Do you have a 6 step MID? Your mid for a 12'6" grip should be around 41'6"
I'm sure in my bones that you will discover your technical problems with these 5 points by "straight pole vaulting". I hope this helps!!! Do what Vitali Petrov, Bubka's Coach, says, "Look at WARMERDAM!" Vault high, vault safe... you notice I didn't say, Bend the pole!" Back to top.

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Question: I was wondering about off season weight lifting and some drills I can do during indoor track with a pole vault facility.

Answer: by Scott Richardson, Associate Head Coach at Army Track & Field at West Point
You raise an important question about off-season strength training. Weight lifting can be an integral part of training for the pole vault and is a great way to enhance your workouts during your noncompetitive season. At the collegiate level, it is not uncommon for our vaulters to lift weights up to five days a week, alternating different muscle groups each day. For a high school-aged vaulter, I would recommend the following approach to strength training.

As many high school students have not yet reached their full growth potential, lifting weights should be limited to probably three training sessions weekly, say a Monday-Wednesday-Friday routine. This provides ample recovery time between each session, allowing you to obtain the maximum benefits from your lifting sessions. In terms of the number of sets and repetitions for each exercise, a general rule to follow would be two to three sets of eight to ten repetitions with an amount of weight that allows you to execute each movement safely and efficiently.

If you are new to weight training, I would strongly emphasize technique over the amount of weight you lift. The best way to approach this is to find a qualified coach to help you set up your lifting program. One of the coaches at your school is probably more than willing to help get you started.

As a novice, I would try to develop an overall fitness level that will help you in all physical activities. A few basic lifts that touch upon total body fitness include the squat (legs and hips), bench press (chest and triceps), pull ups (back), and military press (shoulders). Again, focus on proper technique and lifting safely over how much weight you have on the bar. Don't fall into the trap of wanting to lift heavier weights until you have reached your full growth potential and can execute these movements with good, safe form. Lifting weights is fun and can be addictive but there is no need to turn your self into a body builder to be successful in the pole vault. While strength is important, bigger is not always better, especially if you are losing your range of motion and flexibility. This can be a great hindrance to your success in the pole vault.

There are a variety of exercises to improve your strength level. As the pole vault is an event that requires speed, strength, coordination, and agility, I recommend the Olympic-Style lifts (the clean & jerk and the snatch) over any other type of lifting. If I had to pick the most important exercises we perform in the weight room, these two lifts would be it. These lifts call into play all of the body's major muscle groups and are very dynamic by nature. Olympic lifts do not simply increase muscle mass – they also train the neuromuscular system to respond more quickly. This means that your muscles will not only become stronger but they will also perform at a greater rate of speed.

Please understand, though, that Olympic lifts are an advanced form of lifting and require some time to master so be patient. If you and your coach are unfamiliar with the clean & jerk or the snatch, there are several good books on the subject. One of my favorites is titled, "An Introduction to Olympic-Style Weightlifting", by John Cissik. This book does an excellent job of explaining these lifts and provides many detailed illustrations of drills to ensure you are learning to lift in a safe manner with the proper technique.

Another aspect of fitness that I believe can really benefit vaulters is to have strong abdominal (stomach) muscles and I would encourage you to include some abdominal work into your off-season workouts. If you're just starting out, probably three days a week is plenty and the basic "sit-up" is good way to get started. Far too often, athletes of all sports minimize or ignore the importance of having strong abs. Please don't make this mistake. Again, touch base with a coach who can monitor your progress and help you set up a specific program, customized to your specific level of fitness.

In reference to your second question about various drills to perform indoors, I would encourage you to touch base with your coach and/or other vaulters in your area. A coach or another athlete on site can ensure that you are performing each drill in a proficient manner. If you have no one to supervise your practice, I'd simply work on basic pole plant drills. You can never do too many plant drills, even if you only have a stub or something like broomstick.... it doesn't matter what you use, the movement is still the same. If you are fortunate toÊhave access to a gymnastic mat or facility, I would encourage youÊto work on some gymnastic skills. Something as simple as a handstand can be of great benefit to vaulters. Back to top.

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Question: I have been vaulting for several years now, and have yet to learn how to get completely upside-down. I have the plant and the swing, but can only swing to about a 60 degree angle. Do you have any suggestions?

Answer: Good pole vaulting requires the timing and control of two pendulums. The first is the pole moving to vertical and the second is your body surging to the top to the pole. Only very experienced and well trained vaulters will swing "completely upside down". It takes thousands of vaults to master the timing of the pole and swing allowing the vaulter to have speed at the top of the pole enabling a positive push-off - ie: A vault higher than the top handgrip.

Some flaws to prevent a good swing (including a transitioning vertical position) with positive push-off could include:
1) Poor "pole speed" where the pole slows down in its movement to the vertical position. The pole should move quickly to vertical making a preferred standard placement of 30".
2) Looking at the crossbar and not letting the shoulders drop.
3) Blocking with the bottom arm and stopping the natural swing from the ground.

From the start of the run the pole vault is a continuous movement. Do not look at on isolated position, try to "see" your vault as a flowing movement. The swing to extension is quite an advanced skill. I would advise you to continue to work hard on your run, pole plant and take off. Measure your success with a consistent takeoff and with consistent "safe" landing in the center and middle of the pit. Marking the proper grip for your take-off speed will help develop a good swing to the top of the pole. The extension to vertical will come with all these good technique habits. Back to Top.

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Question: I am looking for some quality coaching sessions or clinics - I am thinking of attending the Pole Vault Summit in Reno this year... would this be a good place to attend for coaches for more education? I have been coaching Pole Vault for 5 years and have been learning and attending clinics but need higher level classes. We have an excellent class of student athletes who vault and do very well. I have the current State Champion at 11' 9", she is vaulting 12+ in practice but I need to work more with her and others but I need to expand my education also. Any help???

Answer: The Pole Vault Summit strives to meet the needs of coaches, vaulters and parents. The primary goal is to advance the knowledge and support of pole vaulting in the U.S. We highly recommend this clinic. In your region, you could contact Greg Hull at Sky Athletics. Greg is a USATF Staff member and regularly holds Pole Vault Clinics in Phoenix. Back To Top.

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