This section will provide comprehensive answers to the most commonly asked questions or issues in pole vaulting. Check back often, as we will be posting new information regularly!

Tom Hays, Jumps Coach at the University of Arizona, has answered the following questions:
• How wide should my grip be?
• How high should I hold?
• How long should my run be?
• Where should I set my standards?
• Where should I take off from?

Jack Warner, Jumps Coach at Ohio State University, has answered the following questions:
• What other track events would help my pole-vaulting?
• What could I practice at home to help my pole-vaulting?
• Which pole is best for me?
• I want to get a longer pole to vault higher...
• Why, even when I throw my head back, don't I seem to get swing/get upside down better?

Kris Grimes, Jumps Coach at Washington State University, has answered the following questions:
• I am trying to move up from a 12 foot pole to a 13 foot pole. How high should I hold?
• Why do I keep landing to the right side of the pit?
• I am a beginning girl vaulter, I weigh 120 but can not bend a 120 pound pole.
• My coach doesn't know much about the pole vault, how can I learn more?
• What does it mean to "blow-through " a pole and to "mush" a pole ? Is there a difference?

Dave Nielsen, Head Coach at Idaho State University, has answered the following questions:
• As a coach, what is the best position to observe my vaulter?
• What 3 most important things should I watch for when my vaulter jumps?
• Which checkmarks should I use when coaching my athletes?
• My vaulter "runs through" a lot, what should I do?
• Are there any differences/good tips for working with left handed vaulters?

Q: How wide should my grip be?
A: Grab the pole shoulder width apart and stand with the pole over your head in take-off position. If your front hand is in front of your face, your grip is to wide. Your front hand should be above your forehead at the take-off position. Back to Top.

Q: How high should I hold?
A: The speed of the pole moving to vertical should determine the vaulter's grip height. If the pole moves slower than the speed of the run take-off and the pole does not reach vertical position, the vaulter should lower his or her grip. If the pole moves past vertical and the vaulter lands in the back of the pit, the vaulter should raise his or her grip. Back to Top.

Q: How long should my run be?
A: The vaulter's run should meet the vaulter's ability. For example, the vaulter should only run from a distance that he or she can repeat within 6 inches, ten out of ten times. After the vaulter becomes very consistent, use the following distances as a guideline:
6 foot vaulter - 6 to 8 total steps
8 foot vaulter - 8 total steps
10 foot vaulter - 10 total steps
12 foot vaulter - 12 total step
14 foot vaulter - 14 total steps
Note that a vaulter does not need to run from a long distance to jump high – running from slow to fast and taking off from the same place is the most important. Back to Top.

Q: Where should I set my standards?
A: A good rule of thumb is to put the standards in one place and learn how to land in the middle of the pit. Your standards should be from 24" to 30" behind the box – this allows the vaulter to think about moving the pole to vertical. Back to Top.

Q: Where should I takeoff from?
A: You should take off from under your top hand with you arms fully extended. If you have problems with this, lower you grip and learn how to take off from the correct spot. Vaulters who learn the correct take-off spot early have a great advantage in jumping higher later on. Back to Top.

Q: What other track events would help my Pole Vaulting?
A: First off, I feel that sprinting and hurdling can be and should be something that is worked on and used. They both will be big assets for the vault as far as the runway is concerned. I especially like hurdling because it is rhythm based, uses three steps between hurdles (three steps are used in planting the pole), and it teaches you how to increase stride frequency without increasing stride length which is critical component of all jumping events where you must hit a take off mark. I also feel that long jumping or high jumping can be beneficial for developing a good consistent approach as well as for learning how to take off from the ground and go up. Back to Top.

Q: What could I practice at home to help my pole-vaulting?
A: I always love it when people think they can't practice at home. You can make a stubbie (old broken pole about 4 feet long) and practice your planting action over and over. That planting action must become as natural as possible. You can also work on handstands trying to hold yourself in place to the point when you can do handstand pushups. Backward extension rolls into a handstand are another neat little practice drill that can be done at home. And you can never do enough abdominal work. Back to Top.

Q: Which pole is best for me?
A: The pole which is best for you is the one the you can move to vertical the easiest. Do not use a pole rated below your body weight as you will most likely go off the back end of the pit. A pole rated too high above your body weight will have the potential to reject you – and then your looking at landing in the box or back on the runway. Obviously that is very dangerous. I recommend that young jumpers get on a pole that works for them (a pole rated at their body weight) and stay with that pole to develop consistency. Vaulters should not move up until they are ready. Back to Top.

Q: I want to get a longer pole to vault higher...
A: For a younger vaulter, this is a recipe for disaster. The longer the pole the farther out from the pit you are at take-off You have to be able to land in the middle of the pit on a consistent basis. Learn how to plant, swing, swing to invert, and pull turn before you try moving to a longer pole. If you keep landing shallow in the pit (right on the edge of the box) or keep coming down on bars with the standards close to zero (should never have them any closer than 24 inches) then you need to lower your hand grip or go to a shorter pole. Each length of pole is designed to bend in relation to the intended top handgrip of 18" to 6" from the top of the pole. If you go to a longer pole and still have a low hand grip, then the pole will not respond correctly. Use the length pole that is the designed for your hand grip – that's no higher than six inches from the top and no more than 18" from the top. Max out on the pole you are currently using first. Then go to a longer length pole – and only move up in length no more than a foot at a time. A longer pole is not the answer to higher heights; proper technique is the key to higher heights. Remember, you want to land in the pit. Back to Top.

Q: Why, even when I throw my head back, don't I seem to get swing/get upside down better?
A: This is a common mistake for young vaulters who have trouble getting back. As soon as you throw your head back, you are going to stop swinging. When you stop swinging, the pole is not going to move to vertical and you are going to have trouble landing in the pit. You will go straight up and come straight back down. Also, by throwing the head back, you lose control of your lower body; then, instead of going upside down, your hips stay low and you shoot out at the bar. Be patient and swing without throwing the head back. Your pole will move to vertical and you will reach maximum height at the proper time, and not prematurely. Back to Top.

Q: I am trying to move up from a 12 foot pole to a 13 foot pole. How high should I hold?
A: Grip height is primarily determined by the take-off point. Grip the pole relative to where you can consistently take off from, i.e. Top hand above take-off foot. Back to Top.

Q: Why do I keep landing to the right side of the pit?
A: Either your alignment at the plant or your take-off is not good (or both). Additionally, over gripping can amplify problems in alignment and take-off. Back to Top.

Q: I am a beginning girl vaulter, I weigh 120 but can not bend a 120 pound pole.
A: As a beginner, bending the pole should not be a major emphasis for you. Bending the pole is a result of a powerful, consistent run, a tall plant and an active take-off. As your skills develop you will be able to take advantage of the energy you put into the pole. Back to Top.

Q: My coach doesn't know much about the pole vault, how can I learn more?
A: You have taken a good first step by asking questions and seeking information. There are many fantastic camps you can participate in all around the country. To find them contact the University or High School near you that has a successful vault program and ask the coach. You can also ask for information about books and web sites. Back to Top.

Q: What does it mean to "blow-through " a pole and to "mush" a pole ? Is there a difference?
A: "Blow(ing) through" a pole refers to the speed of rotation of the pole. It means passing under/through the bar and landing toward the back of the pit without a chance of making the bar. "Blowing through" a pole is a positive result of good technique.

A pole that is "mushed" is a pole that is over bent and unbends slowly or away from the center of the pit. "Mushing" a pole is usually the result of a poor/low take off, too high of a grip or both.

A common result if vaulter "mushes" a pole is thinking he/she "blew through" the pole. The vaulter then changes to a stiffer pole and is not able to get adequate penetration. In this case, a better take-off was needed, not a stiffer pole. Back to Top.

Q: As a coach, what is the best position to observe my vaulter?
A: There are many positions to view the pole vault, some are definitely more advantageous than others. Sometimes the challenge for a coach is to determine what useful information can be gleaned from what ever position they are "stuck" with. Generally the two best positions are to the side and directly behind (or in front) of the vaulter. Of these, my favorite is the side (perpendicular to the runway) about 10-25 feet back from the box and 25 feet away from the runway (further away can be better to a point). If I get too close I see less of a full picture and the angles become skewed, i.e. my view is less perpendicular.

From the side view, for example, I can effectively see checkmarks, planting action, takeoff position, vertical alignment on extension, and peak height depth. By being on one side or the other I can get different perspectives on the action of the hands in the pole plant process or how the athlete extends up and around the pole.

The position directly behind or in front of the vaulter is valuable too. I use this to check the direction the athlete is taking on the runway (not everyone runs in a straight line - especially with the pole), "squareness" of the plant (relative hand, foot, and body position), whether or not they "drive through the take off" (from behind I look for the sole of the shoe after they leave the ground), and to check for vertical alignment during extension.

Regardless of what position you wind up in, it is wise to first determine what kind of things you cam actually see from that vantage point and then look only for those things. Back to Top.

Q: What 3 most important things should I watch for when my vaulter jumps?
A: Tough question! Safety is first and no matter how high my vaulter jumps today I want them to have the chance to come back and be even better tomorrow. So, with that in mind I think three key elements are:
1. The athlete's physical and mental preparedness on that day.
2. Checkmark/Position at takeoff.
3. Where the athlete lands on the pit. Back to Top.

Q: Which checkmarks should I use when coaching my athletes?
A: The vaulter needs a starting mark – and early in the learning process a maybe a 4 step mark – to check consistency of the initial steps of the approach. After the first few steps the athlete can not effectively check his or her marks – they are busy concentrating on the task of running and planting the pole.

The coach can assist the athlete by checking marks during the latter stages of the run-up. First it is important to note the takeoff point. The run can be adjusted further or closer based on the spot of the take off.

However, research indicates that athletes begin an active steering process (making adjustments in step from visual feedback) at a point 4 to 5 steps from takeoff. If the athlete is very good at "steering" then their takeoff point might be perfect but they have had to compromise runway speed or mechanics just to take off in the right place. Therefore it makes good sense to use a check mark 4 to 5 steps from the take off.

If the athlete is out (back) on a 4 step coach's mark and "right on" at take off then the athlete is most likely over striding. In this case it would be appropriate to have the athlete to move his/her step up even though the take off step was good.

Since it is difficult if not impossible to watch the placement of the takeoff foot and to observe plant and take off position, and since there is not always someone to "catch" accurately the takeoff step, I like to use a 2 step check mark – it functions as a compromise of the other two marks. I note the 2 step mark and then watch the vaulter's body (not foot) listening and/or watching for slowing of the takeoff action. This way I can better observe the initial vaulting action and have a good idea of the takeoff foot placement.

It is important to note that coach's marks are variable on conditions (athlete, grip height, run length, weather, facility). Back to Top.

Q: My vaulter "runs through" a lot, what should I do?
A: When I was an athlete I went through these run through "issues", at times sometimes lasting as long as 4-5 weeks. Back then I had two poles, both for long approach, and my warm up was 3-4 x straight pole pop ups from 4 rights. After that I'd go back to full approach with full effort.

When I wasn't feeling so great it was very hard and at times I'd lose my confidence. What I was missing was a proper base – appropriate building blocks to fall back on. What I learned was that it is important to have a selection of poles to work through, to have different approach lengths that match the needs of warm up or existing conditions, to have a grouping of drills that prepare me and give me confidence to fall back on when needed, and that proper balance (not bigger-more-harder-faster) is better.

The athlete who runs through probably needs to take a step or two backward in the sequence to regain confidence. The athlete should come to vault practice confident and hungry to perform the skill. Confidence can be gained by good technical execution, and therefore hopefully providing a sense of control. The pole vault is an emotionally and mentally intense activity and therefore if the reluctance to leave the ground is severe enough, the athlete may need a rest from the event. If so, this might be a good time to practice another event(s). Back to Top.

Q: Are there any differences/good tips for working with left handed vaulters?
A: As a lefty coaching a pretty good lefty (Stacy Dragila) I can't figure out why everyone isn't left handed. All joking aside, I see no difference coaching left versus right handed vaulters.

Personally I think left handed athletes are quite adaptable because they are used to seeing a "right handed world" and then switching it around to meet their need. Because of this a right handed demo usually works just fine.

One issue that is worth considering is the handedness of the vaulter and which hand should be on top of the pole. The two don't always correlate, i.e. a right handed athlete may be better off vaulting left handed. Two World record holders come to mind:
• Dave Roberts, World Record holder and '76 Olympic Bronze medalist was a "righty" who vaulted left
• Stacy Dragila throws the javelin right handed and began vaulting with the right hand on top. She changed to a left handed vaulter when it became apparent that her right leg was her choice for all jumping/hurdling events including the vault.

Therefore, it is probably not a good idea to assume that an athlete will be a right or left handed vaulter solely based on which hand he or she writes with. Back to Top.


FAQ's • Register • Email Coaches • Coaches Special • Tools • Home
NOTE: Pole Vault Education.org LLC is a non-commercial, information-only Web site created for superintendents, principals, athletic directors, coaches, and athletes as a resource to promote improved safety and performance in the sport of pole vaulting. The materials presented on this site represent the best current knowledge about this sport, but should not be considered as a substitute for proper personal coaching by trained professionals. © 2002 Pole Vault Education.org LLC. (Photos: courtesy of the 2001 UCS Spirit/West Point/USATF Pole Vaulting Camp at West Point, NY)