01Equipment and Safety

  • Before you begin pole vaulting, it is crucial to have the right equipment. This includes a pole, landing mat, and safety padding.
  • Ensure that you have a pole that is suitable for your weight and skill level. Talk to a coach or an experienced pole vaulter to determine the right pole for you.
  • Inspect the landing mat for any damage or wear and tear. It should be firm and have enough cushioning to protect you during your jumps.
  • Place safety padding around the pit to provide additional protection in case of a fall.
  • Always warm up before each practice or competition to prevent injuries and enhance performance.

02Approach and Planting

  • The approach is a critical part of the pole vaulting technique. Start with a jog or run, gradually picking up speed as you approach the planting box.
  • Find a comfortable stride length that allows you to maintain control and generate power for takeoff.
  • As you near the planting box, focus on your footwork. Plant your takeoff foot (opposite of your dominant hand) close to the back of the box.
  • Maintain a strong, tall posture and extend your arms as you plant the pole into the box.
  • Your takeoff foot should be fully extended, and your body should be in a slightly arched position.

03The Jump

  • Once you have planted the pole, it's time to propel yourself over the bar.
  • As the pole bends and stores energy, use your arms and shoulders to generate upward momentum.
  • Extend your legs and kick them upwards as you begin to swing your body over the bar.
  • Keep your eyes focused on the bar and arch your back as you clear it.
  • Flex your body and let the pole slip out of your hands as you pass over the bar.

04Landing

  • After clearing the bar, it's time to focus on landing safely.
  • Keep your eyes forward and your body in a tucked position as you begin to descend.
  • Bend your legs and flex your hips to absorb the impact of landing.
  • Ensure that you land on the landing mat and not on the plastic or metal parts of the box.
  • Roll forward to dissipate the landing forces and prevent injuries.

Conclusion

Pole vaulting is an exhilarating sport that requires a combination of technique, skill, and practice. By following the step-by-step process outlined in this article, you can improve your pole vaulting abilities and reach new heights. Remember to always prioritize safety and seek guidance from a coach or experienced pole vaulter. So grab a pole, find a track, and start vaulting like a pro!

MethodsDetails
Step 1Prepare the right equipment and ensure safety measures.
Step 2Master the approach and planting technique.
Step 3Execute the jump with proper form and momentum.
Step 4Focus on a safe landing and proper technique.
pole vault
track and field
pole vaulting skills