Pole vaulting is growing in popularity due to the increase in track and field programs.The sport requires high levels of awareness, flexibility and speed.If you want to learn how to pole vault, you need to get your body ready, buy a pole, and practice your technique.
Step 1: The height of the bar should be chosen.
If you want to learn the movements of vaulting, you should remove the bar completely for your first few vaults.For your next few jumps, try using a bungee cord.Once you are confident with clearing the bungee at 5 to 8 feet, place the standards at the same height.As you become more confident, this bar will get higher.For beginner vaulters, a good vault is 5 to 6 feet, with many serious high school and college competitors able to vault 13 to 17 feet.
Step 2: Place your dominant hand on top of the pole.
Place your dominant hand below the pole on your first attempt.Depending on what is most comfortable for you, place your other hand 1 to 2 feet below that.Right-handed people hold the pole with their right hand on top and their left hand below that.Left-handed people will hold the pole with their left and right hands.
Step 3: You should position yourself from the outer edge of the box for your first vault.
You can measure your strides by holding a pole and running down the runway away from the pit.Your number of strides is determined by how many times your left foot lands.Turn to face the box when you find your position.If you find a starting spot that feels comfortable, you should mark it with chalk and reuse it for your runs.You can scale your run back to 10 strides once you are used to it.The higher you move, the faster you can vault.
Step 4: The pole is over your shoulder or hip.
If you want to go higher, try to run as fast as you can.It's a good idea to run in place before you start to improve.It might take a few tries to find the right starting point.If it feels uncomfortable the first few times, don't get discouraged.
Step 5: As you approach the box, plant the far end of your pole at the edge.
This is the most important point in your vault.For your first few runs, you should hold the pole above your head with your arms outstretched and place it in the center of the box on the back edge.You can plant the pole above your head if you rest it over your shoulder or hold it next to your waist as you approach the box.
Step 6: The knee of your dominant leg needs to be driven into the air.
This is the beginning of your jumping motion as you push off of the ground and use the pole as leverage while you pull on it.Your leg on the non-dominant side of your body will not move as you push up, with your toe pointing.The pole will begin to bend after this.Your lower arm should push the pole to keep your body moving.
Step 7: As the pole bends, swing your leg in the air.
Your body can move into an upside-down position with the help of the leg that was pointed.To get yourself as close to upside-down as possible, keep pushing with your lower hand.
Step 8: You can give yourself additional height with a pulling motion on your top arm.
Bring your dominant hand, which should be toward the top of the pole, down to your hip in a pulling motion.Keep your body moving and close to the pole by using your core muscles.
Step 9: Go around the pole.
Turn your dominant foot to the inside to initiate the turn.As you pull, turn the pole around so that your belly is facing the pit.
Step 10: When you reach your maximum height, push off the pole.
You will be upside down at this point.Try to keep your legs above your head as you push off the pole.As you fall away from your maximum height, let go of the pole.It can take height off of your jump if you let your legs fall down too quickly.You can fall headfirst into the box if you let go too quickly.It is better to hold on for too long, rather than risk injury.
Step 11: Make sure your back is facing the mats.
You will fall to the mats after you let go of the pole.If you are going to land on your back, you should be in a position where you can safely turn.
Step 12: Fall to the mats with your hands on your chest and legs raised.
This can lead to broken bones if you try to catch yourself as you fall.As you fall, make sure your arms and legs are out of the way.If you try to land on your feet, it can cause serious injuries.
Step 13: Allow your back to heal from the fall impact.
Most of the shock from the fall will be on your back, so try to be relaxed and let the mats catch you.Being too stiff can cause back injuries.