Pole Vault Safety Certification Board

Beginning Pole Vault Formulas & Progressions

By Jan Johnson · January 2003

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 takeoff technique. Once the proper starting grip has been established, don’t hesitate to progress quickly to the optimum grip, by raising hands in 2″ or 3″ increments, until the 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. Overhead carry tip taps. Walking and jogging carrying pole overhead, tapping the pole plug on the ground with each left foot contact. Tap the plug directly in front of your takeoff foot so that your arms are extended directly overhead.
2. Proper carry and planting mechanics featuring high hands, low tip. Push the pole slightly forward and then up so that hands are under the pole on the penultimate step. Push the pole straight up to an arms-extended position prior to the pole tip passing the front of the planting box.
3. Overhead carry: jumping over the pole plug with top hand extended overhead at takeoff, using a three-left run.
4. Jump-overs. Gradually raise your grip so that the pole plug barely brushes the ground as the pole rows through. Emphasis on high hands at takeoff, jumping up at takeoff, and staying right-side-up after takeoff.

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 overhead prior to takeoff.
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 every day 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 onto 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. Stay-downs: Staying right-side-up and landing in the center of the pads in swing position (sitting).
2. Swing to L: Keeping a straight trail leg and not allowing shoulders to roll back. Landing on the pads in a seated L position.
3. Swing-ups: Taking off with high hands, swinging straight trail leg up so that the entire body is in an upside-down position next to the 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, move to a five-left approach:
   1. The vaulter with no bend in the pole can take off directly below or slightly outside his or her top hand grip.
   2. The vaulter is able to select an appropriate handhold 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.
   3. The vaulter can complete a successful full vault with no bend in the pole gripping the pole 3 feet above his/her standing grip.
   4. The vaulter can swing a straight trail leg into the shoot and turn.
   5. The vaulter can turn over and finish 6 out of 10 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-Left Starting Distances from Back of Box

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

Chart B — Standard One-Left Distance Adjustments by Vaulter Height

Use the above table to add or subtract length to your vaulter’s 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, higher grips, and increasing the top-hand-grip-to-crossbar 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

It is my suggestion that beginners, in order to develop and perfect all the important mechanics of a 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 to 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, they should begin bending the pole in the following manner: First, select a pole that is approximately 2 feet longer than the athlete’s non-bending grip, and equal to or slightly (5 lbs) greater than his or her body weight. For example, if your athlete can grip the pole and successfully vault from 5 lefts at 10’6″ and weighs 130 pounds, the proper starting pole would be a 12’6″ 130 or 135, or perhaps a 12’ 135 or 140.

Please note that in the preceding example the weight of the pole is adjusted up slightly for the shorter pole. Since the relationship between pole length and pole stiffness are interrelated at the basic rate of 6″ in pole length equaling approximately 10 pounds in pole stiffness, both 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 Handhold 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 takeoff step directly below the top hand position at takeoff 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 and the pole is not bending excessively. Under these circumstances, 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 high school beginners should vault from a run of no more than six lefts. As they improve and become more proficient in their technique they should gradually lengthen their approach runs to six, seven and eight 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 handhold variation will be approximately 9″. This is based 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 offset by the speed gain of a longer approach run.

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