Beginning Pole Vaulting Progressions and formulas

  • Print

Jan Johnson

Sky Jumpers Vertical Sports Club

6505 Santa Cruz

Atascadero, Ca 93422

Part 1. Grass Vaulting  the first step in the progression

Selecting the proper starting grip is very important for learning the beginning drill sequence. Selecting a grip that is too high will make it impossible to learn the most efficient take off technique. Once the proper starting grip has been establish, don’t hesitate to progress quickly to the optimum grip, by raising hands in 2” or 3” increments, until he correct amount of pole speed is obtained. For the purposes of learning the grass vaulting sequence outlined below, start by gripping the pole only as high as you can grip with your top hand when the pole plug is between your feet.

1. Over head carry tip taps. Walking and jogging carrying pole  over head tapping the pole plug on the ground with the contact with each left foot contact. Tap the plug directly in of your take of foot so that your arms are extended directly over head.

2. Proper carry and planting mechanics featuring: high hands low tip. Pushing pole slightly forward and then up so that hand are under pole on penultimate step. Pushing pole straight up for arms extended position prior to pole tip passing the front of the planting box.

3. Over head carry: jumping over pole plug with top hand

extended over head at take off, using a three left run.

4.   Jump Over’s Gradually raise your grip so that the  pole       plug barely brushes ground as pole rows through.

Emphasis on high hands at take-off, jumping up at take-off, and staying right side up after take-off.

Planting from 3 lefts on grass with standing grip.

1. Carrying pole parallel to ground.

2. Shifting hands with the contact of the second left so that

arms are extended up over head prior to take-off.

3. Gradually raising grip so that pole tip barely brushes ground as pole rows under.

4. Emphasis on jumping up, extended arms and staying right side up.

5. Emphasis on not over driving the right knee, and at the same time keeping the trail leg down and back.

***Best done in practice everyday as part of warm-up prior to vaulting.

Part 2. Short Run Vaulting with no bend in the pole.

Start by vaulting from a run of 3 lefts on to the pads using a      grip of standing grip plus two feet. Gradually raise grip so that

optimum pole speed is achieved.

Learn the following drills and skills:

 

1. Stays Downs: Staying right side up and landing in the center of the pads in swing position (sitting).

2. Swing to L:  Keeping straight trail leg and not allowing shoulders to roll back. Landing on the pads in seated  L position.

3. Swing Ups:  Taking off with high hands, swinging straight trail leg up so that entire body is upside down position next to hand grip on the pole.

4. Swing and shoot the turn: This is an entire short run vault with no bend in the pole.

5. When technique is good from three lefts and the following criteria have been met then move to a five left approach.

a. The vaulter with no bend in the pole can take off directly below or slightly out side his or her top hand grip.

b. The vaulter is able to select a appropriate hand hold which allows him or her to land safely in the center of the landing pads with hips contacting the pads 3-6 feet directly behind the back of the planting box. 9 out of 10 times.

c. The vaulter can complete a successful full vault with no bend in the pole gripping the pole 3 feet above his/her standing grip.

d. The vaulter can swing a straight trail leg into the shoot and turn.

e. The vaulter can turn over and finish 6 out of ten jumps in the tummy to the bar position landing in the center of the landing pad 3-6 feet behind the back of the box.

Chart A     Standard 3 lefts starting distances from back of box

Vaulters height

5’

5’6

6’

6’3

Right footed start distance

30’

33’

35’

37’

Left foot start distance

25’

28’

30’

32’

 

Note: distances assume vaulters of average athletic ability and aggressive starting running posture.

 

 

Chart B      Standard one left distance adjustments based upon body height for vaulters of average abilities.

Vaulters height

5’

5’6

6’0`

6’3”

1 left

10’

11’

12’

12’6”

2 lefts

20’

22’

24

25’

Use the above table to add or subtract length to your vaulters approach, without having to run steps back. Keep in mind that by adding approach distance (lefts) you are increasing speed, by subtracting distance you are decreasing speed. This concept becomes very useful when trying to adjust approach lengths to pole sizes and grip heights.

Moving to longer runs, stiffer poles, and higher grips, and increasing the top hand grip to cross bar efficiency is what pole vaulting is all about. Adjusting all these parameters is perhaps the truest application of coaching.

Part 3. Selecting the correct beginning pole for bending.

(short run vaulting from 5 lefts)

It is my suggestion that beginners in order to develop and perfect all the  important mechanics of: consistent approach run, jumping up onto the pole, swinging and shooting the turn properly, should use approach runs of 5 lefts with no bend in the pole for approximately 8 or 10 practices . These vaulters are usually ready to bend the pole when they are capable of vaulting consistently, and safely from 5 lefts with no bend in the pole, using a grip approximately 3’ above standing grip, swinging a straight trail leg, turning over and landing safely in the front/center of the landing pads approximately 5 to 10 feet behind the back of the box. After several sessions where safe and successful jumping is demonstrated, it is my suggestion; that they should  begin the process of bending the pole in the following manner: First, select a pole that is approximately 2 feet longer than the athletes non bending grip, and equal to, or slightly (5lbs) greater his or her body weight. For example, if your athlete can grip the pole and successfully vault from 5 lefts at 10’6” and he weights 130 pounds then the proper starting pole would be a 12’6” 130 or 135, or perhaps a 12’ 135, or 140. Please note, that in the proceeding example I have adjusted the weight of the pole up slightly for the shorter pole.

Since the relationship between pole length and pole and stiffness are inter-related at the basic rate of 6” in pole length equals approximately ten pounds  in pole stiffness, both these suggested poles would be acceptable . The suggested beginning pole will probably not begin to bend immediately. However, after a few practices as the athlete becomes more aggressive and more accomplished the pole will gradually begin to bend, and in doing so will allow the athlete to grip higher. Please note that part of the process of learning to bend is a result of having the proper pole, and part of it is the process of having the proper technique.

Part 4.  Increasing run-lengths and hand hold heights.

As the athlete raises his grip the pole will begin to bend more, and the importance of  having a high and centered plant will become more and more important. The importance of having a take-off step directly below the top hand position at take-off will also become increasingly important. During this phase of development it may become obvious that the athlete can improve his potential by gripping the pole higher and using a slightly longer run to generate more speed. This adjustment is encouraged if the athlete is landing in a safe position on the pads consistently, if the pole is not bending excessively. Under these circumstances, I recommend that you use the “one left adjustments” outlined in Chart B above. In general, the increased run length may be accompanied by a 3-4” increase in grip.

In general as a rule of thumb most HS beginners should vault from a run of no more that six lefts. As they improve and become more proficient in their technique they should gradually lengthen their approach runs to six, seven and 8 lefts. However no matter how long their approach run gets they should still spend approximately 50% of their practice time vaulting from short runs of 4 to 6 lefts. As a rule of thumb the pole size difference will be approximately  20 pounds,  short run to long run. The hand hold variation will be approximately  9”.  I base this  upon  the fact that the resistance to pole bending will be approximately the same on a 20 pound larger pole with a 1’ higher grip. However, the increased top hand radius may or may not be totally off set by the speed gain of a longer approach run.