Question: I would like some feedback on the result of an athlete landing in a pit with one or both legs as opposed to landing on their behind.

Answer: Landing on one of two feet can definitely be dangerous. We have heard of severely sprained ankles and even ACL injuries. Since spikes can get caught in the tip pad mesh, it is always advisable to land on the hips and back. We believe teaching the safe technique of landing on the hips and back is another opportunity to teach vaulter about safety and their responsibility to be aware of sound techniques. Back to top.

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Question: I have been a head coach for three years and I still don't fully understand how to select the proper pole for my athletes. I understand the weight limitations of the poles but not height or grip widths and flexing capabilities. I coach both boys and girls.

Answer: One of the first and most important issues in pole vaulting is to learn the correct and appropriate grip height for the run length chosen. For beginners we advise an approach length of 5 to 6 left steps and only after a series of pole carry and pole plant drills have been mastered. The grip height should at all times allow the vaulter to drive the pole to vertical. If the pole does not reach the vertical position the grip must be lowered, however a grip too low may cause over-penetration with fast pole movement and landing near the back of the pit. It is very important for the vaulter to experience and feel the pole movement to vertical. With an early plant and tall take-off the early concentration for new vaulters should be to repeat proper movements before trying to bend the pole. A pole selected at the vaulter's weight with the grip established will be a good starting point. Most poles are made for a suggested top grip of 18" - 6" from the top of the pole. Back to top.

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Question: I have been vaulting for over a year now, and have trouble keeping my trail leg straight after takeoff. Are there any drills that will help me keep my trail leg straight?

Answer: On every vault you priority should be to get the pole to vertical and land safely in the middle of the pit. After achieving this try to focus on an early plant and active take-off. By driving and pushing the pole to vertical the vaulter will develop a strong forward and upward take-off. Often when the take-off leg does not straighten it indicates an incomplete take-off. Long Jump and Triple Jump drills can be effective. Also short run and straight pole drills will aid in the preparation for a powerful take-off. Back to top.

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Question: I have been coaching the vault for over 5 years now. I myself was a pretty good vaulter and I have been doing it for over ten years now. I consider myself a good vault coach. I have had several kids attend college on scholarship, and my kids have gone to the state championship each year I have coached. I recently had my top girl vaulter fall on her head from about 10 in the air. This was scary. She landed on her head and neck. Fortunately she was not injured however she has been having problems releasing the pole too early. She lets go of the pole before she is even over the mats. She is a former gymnast and looks like a gymnast when she vaults. Her body is like a flag being waved in the wind from the pole which is not even at vertical before she inverts and lets go... nowhere near the pit. This is a girl who has vaulted 9' 6" and holds several records. I have tried many things to get her to hold on. Does anyone have any suggestions for this problem? I fear if she doesn't learn to be patient and hold on then I will have to pull her from the vault.

Answer: Vaulters with more ability than experience especially need very careful observation and supervision. Such vaulters will appear very capable but their "pole-vault experience and knowledge" will only develop over time through repetition of simple skills. The appeal and attraction of vaulting can become quite infectious with vaulters wanting to do more than they are ready for. Any vaulter landing dangerously close to the box should be stopped immediately. You must gain the immediate attention of the vaulter to ensure they understand the potential danger of their actions. I would suggest stopping the vaulter from further vault activity in that practice session. Demand the athlete demonstrate low risk and critically important drills such as walking/jogging drills. Athletes that land awkwardly or improperly may not be so fortunate in a future attempt. Therefore you should gain their immediate attention then start to build again their skill progression and confidence to vault within their limits of still and experience. Back to top.

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Question: I have an athlete interested in PV but we have neither the equipment or the expertise. Are there lessons or clinics she would be able to attend?

Answer: Tim Mack is the #2 ranked US vaulter and lives in Knoxville! He has a grate website - www.mackattack.net. If you contact Tim he may have some great advice for opportunities in Knoxville - your hometown! Back to top.

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Question: I used to run distance in high school, and for fun, senior year I decided to try the pole vault. I have been vaulting for almost four years, the last two pretty seriously. I am working mostly on my own, we do not have another vaulter here on track, and the coaches do not know much beyond the basics. I am just curious as to what workouts I should be doing on the track, in the weight room and with vaultting into mats. I do vaulting two days a week, and sprinting for three. For vaulting, I usually do a few swing ups from a four left approach, and then move to full vaults. I do some press out drills (flag drills) and then do mostly full swing up vaults. From what I see on tape, I let myself not get my hips up enough and do not stay vertical long enough. I am always pushing forward with my body, 90% of the time. Pushing my legs forward pushes my hips and body forward, and I do not have a great top because of it. What can I do to get my hips to stay back, to keep straight, and help my vault?

Answer: It seems you already have a good balance between your conditioning and vaulting workouts. Your running, lifting and general conditioning must be specific to the pole vault in order to have a positive transfer to help your vaulting. Doing drills and vaulting 2 days a week is probably sufficient at this stage in your development. One particularly good video to buy is by Stacy Dragila and Coach Dave Neilson. This will provide a lot of valuable information. Vaulting alone can be very challenging. Studying the event and learning together with a coach "new" to the pole vault can be very rewarding. The simple concepts already presented in this website will be very helpful. The Frequently Asked Questions section provides a very sound overview of great principles. It is almost impossible to provide comments and suggestions from the description of your vault. If you can forward a video tape we will ask one of our advisory staff to evaluate it and contact you directly. Back to top.

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Question: I recently attended the Reno Pole Vault Summit and I no-heighted. I was jumping really well up into my pole but coming down on the bar when I thought I was over. Can you give me some advice on what I should work on so that it doesn't happen again? Thank you.

Answer: "Coming down on the crossbar" is the symptom of a lack of penetration - or in other words a lack of forward movement toward the middle of the landing area. The first suggestion to you would be to lower your top handgrip, up to 3 inches. If the pole was bending more than 90 degrees this will definitely help. If however the pole bent only a small amount you may consider using a softer pole, yet not to be below your body weight. At all times we encourage you to only vault with supervised instruction and only make technique changes and adjustments after discussions with your coach. Back To Top.

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