Email Questions 7: Pole Vault Education.org

ANSWERED QUESTIONS!!! Continued...

Question: I have the biggest problem with getting vertical with the pole. No matter how hard I try I can not go vertical. What can I do to get vertical and what training can I do to get vertical?

Answer: We suggest you focus less on the emphasis for reaching "a vertical" position. The position we suspect you refer to is that which great vaulters pass through on the way to vaulting above the top grip and landing in the center of the pit. An effective swing to vertical will result from a dynamic and efficient take-off, one that will allow you to penetrate forward. The plant and take-off you strive for should be with the right hand at the hairline and in front of the face on the support leg before take-off. The take-off position should be directly below extended top arm and with minimal pole bend before leaving the ground. We encourage you to always focus on good take-off mechanics to land in the center of the pit. Swinging to vertical prematurely in the vault will slow penetration and could be very dangerous, always be sure and make it a priority to move the pole to a vertical position on every vault. Back To Top.

Question: I am a freshman at Cape Central High School and I am going into my second year of pole vaulting. Last year I had to sit out of vaulting for about 2 weeks because I hurt my back, and after those 2 weeks, my back still hurt a little every time I vaulted. Is there any exercise or weight training I could do to strengthen my back?

Answer: We urge you to talk with your Coach and possibly your family Doctor about any injuries and or rehabilitation. Your physical fitness and health should always be a #1 priority for athletes. Back To Top.

Question: I started pole vaulting last year, and love it, but I have one problem. When I start off, I have the pole to the right of me, but, instead of jumping to the right, I jump off to the left. Some people have told me that it can stop me from going any higher than my lowest hand, since my chest will hit it. Others have told me that it doesn't matter. I am trying to get 8' 6" this year, but people keep telling me that I'll never be able to do it with the form that I have now - does it really matter that much?

Answer: Proper and correct technique is for a right handed vaulter (top arm) to take off the left foot and vice versa for a left handed vaulter. Proper balance and timing is very important and the movement of the right hip and knee drive is counterbalanced by the forward movement of the left shoulder and arm. As a beginning vaulter it is important to learn safe and proven basic technique. We suggest you practice drills on the track or grass by gripping the pole at reach height and make one step vaults .These are simple little jumps to swing on the pole with a straight top arm and to land safely on both feet continuing to hold on the pole and face forward. In this way you should learn the preferred take-off foot and handhold to swing on the correct side of the pole. Back To Top.

Question: What would be a good lifting program to start 2 months before the Outdoor season and follow through with until the end of the season? (For 12-14 foot vaulters)

Answer: Indeed for all athletes - vaulters or not - overall fitness and strength are important. For vaulters, most High school coaches will prioritize technique development, general fitness, running and sprint technique before strength. However, simple lifting exercises with light weights to learn proper technique may be helpful. The basic exercises may include cleans, squats and bench press. Many coaches only introduce a lifting program with their seniors. As an alternative, creative body weight exercises can be done with ropes, high bars and (if available) gymnastic rings. Basic exercises may include kips, pull ups, basic swing exercises and rope climb. A variety of exercises is always a valuable tool to keep the interest of your vaulters. Back to Top.

Question: I am starting my second year as head track coach. I have a distance runner background from the university of Florida. I would like to start a solid Pole Vaulting program here at the school. My questions are: How long should a pole be for a beginning pole vaulter, boy or girl? What are some of the very first technical exercises to do with new athletes? In other words, what is a good day 1 and so on?

Answer: Most beginning vaulters such as freshmen and sophomores will start with 10' 8" up to 12 or 13' poles. The first vaulting exercises will be with poles that do not bend. It is important to to determine the proper pole carry and top hand grip. This will be influenced by the ability to take-off actively and push the pole to a vertical position. The length of the approach run must be limited to ensure accuracy each time with a take-off directly below the extended arm and top hand. At first short approaches with 2, 3, 4, and 5 left steps for a right handed vaulter should be practiced. It is advisable and encouraged at first to hold low, ensuring the pole moves easily to vertical with the vaulter always landing squarely in the middle of the pit. A grip too high will have poor speed and will not reach vertical and could be dangerous with the vaulter landing close to the box. The repetition of simple movements performed perfectly are the keys to learning basic techniques of the pole carry, pole plant and efficient take-offs. Back to top.

Question: This is my second year at pole vaulting and I would really like to try to improve my vault. I went to camp and improved by two feet, but at my last meet I started off where I left off last year. Is there anyone I could go to for private lessons in my area?

Answer: This is a very good question. In general most of the best Coaches working with beginners (less than 2 years experience) are High School Coaches. Your best option will be to talk to your High School Coach. He or she may guide you and possibly suggest a supplemental camp or clinic during your spring or summer break. Back to Top.

Question: I am a student enrolled in physics class at Queen of Peace high school and we were assigned to write a paper on a topic of our choice. I chose pole vaulting. Although I have done a lot of research, I cannot find an answer to one of my questions: What makes two pole vaulters of the same physical characteristics (i.e.: height, weight, strength, etc.) jump different heights?

Answer: There are many factors that influence pole vault progress and performance. The mental factors of desire, commitment and concentration are extremely important. The confidence gained from a patient approach to learning fundamental techniques will form a sound background from which to build on. The pole vault is both an art and science. Certain vaulters may have similar height, weight and strength yet their confidence, technique, commitment and desire may provide the answer and difference in their results and performance. Back to Top.

Question: I am working on a project for exercise science class at school for which I chose pole vaulting as my topic. I need to focus on three skills necessary for this sport. I think I am going to do sprinting, which I can handle myself, but I was wondering if I could get an explanation of the key points for successful take-off and technique over the bar. Thank you for the help.

Answer: It appears there are 2 parts to your question. First of all we can say that the technique over the bar is influenced and affected by all movements preceding it. It can be said that speed, body posture and pole carry will influence the plant which in turn will influence the plant and take-off which in turn will influence the pole penetration, swing, inversion and finally the bar clearance. A successful and effective take-off will allow the vaulter to store maximum energy in the pole. A great take-off will result only after hours of and hundreds of pole carry and plant drills followed by actual take-offs from drills and full approach vaults. A "free take-off" is acknowledged as one with no blocking or stopping as can occur when the take-off foot is under and ahead of the fully extended top arm. A "free take-off" can be described as the take-off foot powerfully leaving the ground at the very moment the pole tip hits the box. Back To Top.

Answered Questions • Next • Page 1 2 3 4 5 6 8 9 10 11 12 13 14 15 • Back


ANSWERED QUESTIONS!!! Continued... Question: I have the biggest problem with getting vertical with the pole. No matter how hard I try I can not go vertical. What can I do to get vertical and what training can I do to get vertical? Answer: We suggest you focus less on the emphasis for reaching "a vertical" position. The position we suspect you refer to is that which great vaulters pass through on the way to vaulting above the top grip and landing in the center of the pit. An effective swing to vertical will result from a dynamic and efficient take-off, one that will allow you to penetrate forward. The plant and take-off you strive for should be with the right hand at the hairline and in front of the face on the support leg before take-off. The take-off position should be directly below extended top arm and with minimal pole bend before leaving the ground. We encourage you to always focus on good take-off mechanics to land in the center of the pit. Swinging to vertical prematurely in the vault will slow penetration and could be very dangerous, always be sure and make it a priority to move the pole to a vertical position on every vault. Back To Top. Question: I am a freshman at Cape Central High School and I am going into my second year of pole vaulting. Last year I had to sit out of vaulting for about 2 weeks because I hurt my back, and after those 2 weeks, my back still hurt a little every time I vaulted. Is there any exercise or weight training I could do to strengthen my back? Answer: We urge you to talk with your Coach and possibly your family Doctor about any injuries and or rehabilitation. Your physical fitness and health should always be a #1 priority for athletes. Back To Top. Question: I started pole vaulting last year, and love it, but I have one problem. When I start off, I have the pole to the right of me, but, instead of jumping to the right, I jump off to the left. Some people have told me that it can stop me from going any higher than my lowest hand, since my chest will hit it. Others have told me that it doesn't matter. I am trying to get 8' 6" this year, but people keep telling me that I'll never be able to do it with the form that I have now - does it really matter that much? Answer: Proper and correct technique is for a right handed vaulter (top arm) to take off the left foot and vice versa for a left handed vaulter. Proper balance and timing is very important and the movement of the right hip and knee drive is counterbalanced by the forward movement of the left shoulder and arm. As a beginning vaulter it is important to learn safe and proven basic technique. We suggest you practice drills on the track or grass by gripping the pole at reach height and make one step vaults .These are simple little jumps to swing on the pole with a straight top arm and to land safely on both feet continuing to hold on the pole and face forward. In this way you should learn the preferred take-off foot and handhold to swing on the correct side of the pole. Back To Top. Question: What would be a good lifting program to start 2 months before the Outdoor season and follow through with until the end of the season? (For 12-14 foot vaulters) Answer: Indeed for all athletes - vaulters or not - overall fitness and strength are important. For vaulters, most High school coaches will prioritize technique development, general fitness, running and sprint technique before strength. However, simple lifting exercises with light weights to learn proper technique may be helpful. The basic exercises may include cleans, squats and bench press. Many coaches only introduce a lifting program with their seniors. As an alternative, creative body weight exercises can be done with ropes, high bars and (if available) gymnastic rings. Basic exercises may include kips, pull ups, basic swing exercises and rope climb. A variety of exercises is always a valuable tool to keep the interest of your vaulters. Back to Top. Question: I am starting my second year as head track coach. I have a distance runner background from the university of Florida. I would like to start a solid Pole Vaulting program here at the school. My questions are: How long should a pole be for a beginning pole vaulter, boy or girl? What are some of the very first technical exercises to do with new athletes? In other words, what is a good day 1 and so on? Answer: Most beginning vaulters such as freshmen and sophomores will start with 10' 8" up to 12 or 13' poles. The first vaulting exercises will be with poles that do not bend. It is important to to determine the proper pole carry and top hand grip. This will be influenced by the ability to take-off actively and push the pole to a vertical position. The length of the approach run must be limited to ensure accuracy each time with a take-off directly below the extended arm and top hand. At first short approaches with 2, 3, 4, and 5 left steps for a right handed vaulter should be practiced. It is advisable and encouraged at first to hold low, ensuring the pole moves easily to vertical with the vaulter always landing squarely in the middle of the pit. A grip too high will have poor speed and will not reach vertical and could be dangerous with the vaulter landing close to the box. The repetition of simple movements performed perfectly are the keys to learning basic techniques of the pole carry, pole plant and efficient take-offs. Back to top. Question: This is my second year at pole vaulting and I would really like to try to improve my vault. I went to camp and improved by two feet, but at my last meet I started off where I left off last year. Is there anyone I could go to for private lessons in my area? Answer: This is a very good question. In general most of the best Coaches working with beginners (less than 2 years experience) are High School Coaches. Your best option will be to talk to your High School Coach. He or she may guide you and possibly suggest a supplemental camp or clinic during your spring or summer break. Back to Top. Question: I am a student enrolled in physics class at Queen of Peace high school and we were assigned to write a paper on a topic of our choice. I chose pole vaulting. Although I have done a lot of research, I cannot find an answer to one of my questions: What makes two pole vaulters of the same physical characteristics (i.e.: height, weight, strength, etc.) jump different heights? Answer: There are many factors that influence pole vault progress and performance. The mental factors of desire, commitment and concentration are extremely important. The confidence gained from a patient approach to learning fundamental techniques will form a sound background from which to build on. The pole vault is both an art and science. Certain vaulters may have similar height, weight and strength yet their confidence, technique, commitment and desire may provide the answer and difference in their results and performance. Back to Top. Question: I am working on a project for exercise science class at school for which I chose pole vaulting as my topic. I need to focus on three skills necessary for this sport. I think I am going to do sprinting, which I can handle myself, but I was wondering if I could get an explanation of the key points for successful take-off and technique over the bar. Thank you for the help. Answer: It appears there are 2 parts to your question. First of all we can say that the technique over the bar is influenced and affected by all movements preceding it. It can be said that speed, body posture and pole carry will influence the plant which in turn will influence the plant and take-off which in turn will influence the pole penetration, swing, inversion and finally the bar clearance. A successful and effective take-off will allow the vaulter to store maximum energy in the pole. A great take-off will result only after hours of and hundreds of pole carry and plant drills followed by actual take-offs from drills and full approach vaults. A "free take-off" is acknowledged as one with no blocking or stopping as can occur when the take-off foot is under and ahead of the fully extended top arm. A "free take-off" can be described as the take-off foot powerfully leaving the ground at the very moment the pole tip hits the box. Back To Top. Answered Questions • Next • Page 1 2 3 4 5 6 8 9 10 11 12 13 14 15 • Back
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)