Attributes of a Pole Vaulter
o Fast
o Coordination
o Strong
o Mental toughness
o Willing to learn
o All around athlete

Safety
Safety is the number one priority. Risky pole vaulting is bad pole vaulting. Put yourself in a position to jump another day.
o Pad hard surfaces
o Be prepared for Murphy's Law
o Male/Female considerations

Technique
Grip/Pole Carry
1. Cocked wrist
2. Shoulder width
3. Square
Approach
1. Excellent sprint mechanics (heel up/toe up/knee up)
2. Build up, slow to fast
3. Consistent rhythm
4. Pole descending down slowly with approach.
5. Two check steps.
6. 10-20 strides
7. Countdown
Plant
1. Start three-steps/two strides out.
2. Left(start), Ear(right foot strike), Reach(Left foot strike at takeoff).
3. Coordinate with takeoff to become Ploff.

Takeoff (Ploff)
1. Top arm directly over takeoff foot (left foot to right arm).
2. Long jump style.
3. Quick last step.
4. Heel up/knee up toe up at take off.
5. Shoulders, head arms fully extended upward through impact.
6. Coordinated with plant which becomes Ploff.
Follow-through/"C" position.
1. Continuation of plant takeoff action.
2. Trail leg (takeoff leg) back.
3. Preparing to swing.
4. Arms dragging.
Swing
1. Whip of a long lower leg upward.
2. Shoulder pull.
3. Long radius

Swing-up (Rock back)
1. Rotate at shoulders and hips.
2. Shorten radius
3. Hips/leg meeting the pole but not stopping.
4. L-position

Extension
1. Extending feet/legs/body upward.
2. Driving the shoulders downward.
3. Top arm still straight.
4. Bottom arm tucked in.
5. Stay behind the center gravity of the pole.
6. I-position

Turn
1. Starts during extension.
2. Pirouette upward.
3. Keeps hips close and behind the pole.
Pull
1. After the body has fully extended upward.
2. Pulling down the shaft of the pole.
3. Keep hips close to pole.
Push-off
1. Continuation of pull/extension.
2. Head on runway side of pole.
3. Aids in rotation.
Clearance
1. Cave in chest.
2. Elbows out.
3. Rotate over bar.
4. Do whatever it takes

DRILLS

APPROACH DRILLS

1. SPRINT DRILLS (counting)
a. Carry okas
b. Butt kicks
c. Backward
d. March -counting
e. Compact high knees-slow
f. Compact high knees-quick
g. Slow to quick - 5 left Counting

3. STICKS
a. 4'
b. 5'
c. 6'

4. MEASURED APPROACH (Counting)
a. 4 step check step
b. 4-9 left approach
c. With plant

VAULT DRILLS

1. Plant\Takeoff=PLOFF
a. High Skips
b. Gallops
c. Double Gallops
d. Stretch Rows
e. Rows
f.Start(left)-Ear(right)-Reach(Left)
g. 2-Step
h. 3-Step
i. 4-Step
j. Anticipators

2. "C" DRILLS
a. High Bar
b. Rings
c. Rope
d. Pole aid

3. SWING-UP/ROCKBACK
a. Floor
b. High Bar
c. Rings
d .Rope
e. Pole pop ups

4. TURN/EXTENSION
a. Floor
b. High Bar-Bubkas
c. Rings
d. Rope
e. Standing w/stubby
f. Pole turn around
g. Swing to hand

9. PULL/PUSHOFF
a. Upside-down rope climbs
b. Wall/pole pull drills
c. Ring pull throughs
d. Hand walking

10. BAR CLEARANCE
a. Floor
b. Kip-ups
c. Rope vault
d. Underwater

POLE VAULTING
A. Straight Pole
1. Reach
2. "C"
3. Swing up
4. Extension
5. Full Vault

B. Training Pole
1. Down
2. Full jump

C. 4-10 Left jumps

TRAINING
Provide all around training for, and /or to develop, an all-around athlete.

A.TECHNIQUE
B.SPEED
1. Sprint Drills
2. Short Sprints
3. Long Sprints
4. Approaches

C.STRENGTH
1. Weights
2. Gymnastics
3. Ropes

D. POWER
1. Weights
2. Gymnastics
3. Plyometrics
4. Hurdles
5. Hills

E. ENDURANCE
1. Repetitions
2. 100-200's