Competition Techniques
Competition TechniquesCompetition Techniques
A complete pole vault jump is best explained by breaking it down into 9 basic steps. The steps are pre-run preparation, beginning the run, the acceleration and pole drop, the speed plant, the take off, the Tap Swing, the rockback, the clean to turn to push, and the Bar clearance.
First thing to do after warming up properly is to step to the back of the runway and place the left foot on the starting mark. The right foot will be slightly behind and to the right of the left foot for good balance. Hold the right hand along side of the body at or above the waist. The left hand holds the pole a few inches in front of the chest. The pole is balanced in an almost vertical position. The vaulter should be in a position ready to drive off the starting mark.
Next, to begin the run, the right hand remains constant at the waist. The top hand holds the pole a few inches away from the chest as the initial body lean and push-off of the left foot tilts the pole toward the pit. Drive hard off the left foot to get the pole moving. Transfer the weight of the pole into the right hand. The legs are driving the hips. The hips are driving the top hand and the top hand is driving the tip of the pole. Relax the drive and work into a smooth accelerating run.
Then, the pole vault acceleration and pole drop begins at the starting mark and ends when the tip of the pole hits the back of the box. The pole tip has a smooth and constant drop to a horizontal position during the acceleration and pole drop. The height of the pole tip dictates the speed and form of the run. The run gets faster and the turnover of the feet moves forward under the hips as the pole tip drops. If the right hand gets behind the hips during the acceleration and pole drop push it forward going into the left foot as the pole reaches its level position. The vaulter may have to raise his or her elbows slightly to get the pole to a perfectly level position. For the high school pole-vaulter this position is about hip level.
Next, the pole vault speed plant starts on the left foot two strides before the take-off. The pole at this point is level with the runway. The right hand moves directly vertical up the side of the body and finishes directly above the head. The left hand is also moving up as the pole tip continues to lower. If the pole tip starts level with the top hand both hands can be moving up through this phase. Continue to run tall and maintain running turnover, pulling the toes through quickly and not letting them point of drag behind. The stride length must remain constant. Only the stride frequency accelerates. The right hand...
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