Pole vaulting is one of the most technical events in track and field. A pole vaulter must have great core strength to lift his body upside down after catapulting himself off the ground. Core strength gives the vaulter ability to get a bend on the pole and shoot higher. Being technically sound is just as important. If the pole is not placed in the box on the right step, the vaulter will not be able to get full bend.

Approach and runup

The key to an effective approach is to get maximum controllable speed, which is done by lifting your knees and running tall. This will keep your core firm and ready for the plant and swing. As you make your approach, focus on the box where you will put the pole.


The knee drive is what vaults you into the air. The stronger and higher the knee drive, the more force you take in the air. Most vaulters plant with their left foot and drive with their right to get the most force. When you make the plant, make sure you are still tall and stretch upward, keeping your core strong. Straighten both arms, with the left arm slightly in front of your body almost pushing the pole out. This will create bend in the pole, which will shoot the vaulter higher into the air.


When you start to lift off the ground, stay down on the pole by stretching your right arm up and keeping your left arm tight and straight. Also, keep your right knee up, driving straight ahead, not up. If your knee starts to drive up, you will lose the bend in the pole sooner and not shoot higher. Keep pushing the pole away from you and hang your left leg. This will keep your body down on the pole and keep the bend of the pole.

Rock Back

During the rock back, you will start to slightly straighten your legs and push them up to shoot you high. Your eyes need to focus on the pole tip and not on the bar. By focusing on the pole tip, you keep your eyes looking up and giving you more force upward. Your left arm will start to collapse, bringing your body to an upright position.


Make sure to thrust your hips over the bar and pull on the pole, which gives you a stronger core and better ability to turn your body. By turning your body, you face down toward the mat and bend your hips as your feet go over the bar. Bending your hips will let you push off the pole and lift your torso over the bar.

By: Judson Brooker
From: http://www.livestrong.com/article/438634-pole-vaulting-tips-requirements/#ixzz23gxnkbI5

Pole Vaulting
Pole Vaulting


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