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POLE VAULT

Page history last edited by Adam Szabo 12 years, 9 months ago

 

 

RULES 

 

You can start your attempts at any height.  You do not have to start at the opening height.

You have 3 attempts at a particular height to clear the crossbar.

Once you have cleared a particular height, you will move on to the next one.

Once their are a few competitors are left, you will be able to decide how much you would like the crossbar to move up.  If you think you cannot get a particular height, speak up and tell the official you would like to attempt a shorter height.

The person who clears the highest height wins.  In case of a tie, the person with the least amount of misses at the previous height wins.  If the misses for the previous height are the same, then the official will look to see who had the least amount of misses for the entire competition.

 

 

POLE INFORMATION 

 

Poles are rated by weight.  Never use a pole that is rated at a weight less than your body weight. 

Use the stiffest poles you can for the existing conditions. The stiffer the pole , the higher you can jump. 

Pole stiffness is rated by it’s “flex number”.  A “12” is stiffer than a “17”.  The flex number is usually inscribed near the top of the pole. 

Headwinds, tailwinds, etc. can cause a need to change flex numbers.  In a headwind you might use a higher flex number ( easier to bend ). A tailwind may allow a stiffer pole ( lower flex number ). 

In high school….you cannot grip the pole in the top 6” of the pole. A legal pole must have the safety band and pole weight labeled on the top of the pole. 

In high school…you cannot use a foam-filled “training pole” or any pole labeled for a wide range of weights, ie.  145 to 170 lbs. 

Never use a pole with big chips or cracks in the fiberglass.  The vinyl wrapping may have tears or scratches but that is just cosmetic. 

Transport your poles in a “pole case”.  Store them in a spot where they won’t get banged around.

Your safety depends on a healthy vaulting pole. 

As you progress you will need to use longer and heavier poles.  It is okay to use a pole rated heavier than your body weight.  Good vaulters frequently do this.  All of our “state meet caliber” vaulters used poles rated well above their body weight.  

 

 

SAFETY CONCERNS

 

Know the measurements of a legal landing pit.  Make sure the pit complies. 

Make sure the standards are bolted down & well padded. 

Make sure there are no hard or sharp objects within ten feet of the landing pit.  ( concrete blocks, starting blocks, hurdles, carts, kids with pointy heads, whatever ) 

Find a safe place to put your poles. 

Measure your approach ( from the back of the box ).  Mark it with tape or chalk, or whatever is allowed. 

Always carry a tape measure, tape, chalk , and a bean-bag. 

Have to towel & umbrella to keep your grip dry if rain is a possibility. 

If you see a safety problem…. Tell the pole vault official AND tell your coach immediately.

 

 

 

 

PROCESS

 

As soon as you get to the meet, set your mark and then go warm-up.  Always have tape and a tape-measure with you.

3 commands will be used: "Up", "On Deck", "In the hole".  "Up" means that it is your turn.

Once you hear your name for "On Deck", start taking your sweats off and be ready to jump.

Once you have completely each one of your jumps, put all of your sweats back on.

 

If you need to check-out to run an event, let the clerk know and get back in a reasonable fashion.  You don't want to wait to long because they could make you fault for your remaining jumps.  You don't want to get back to the long jump too quickly because you need to recover from your race.

 

 

MARKING STEPS & MAKING YOUR APPROACH

 

The success of the vaulter is based on a good approach. 

The vaulter needs to mark his starting point. 

A “mid-mark” can help the coach evaluate the consistency of the approach. 

The coach needs to know the take-off point ( more than the athlete ) to see if the vaulter is too far out or too far under when he plants. 

The all marks are measured from the back of the box. 

The athlete must accelerate as he approaches the vault box. 

Run “through the box’, not “to the box”. 

The goal is to attain the “maximum controllable speed” through the box. 

The pole should not swing forward & back during the run.

 

 

***ALL DESCRIPTIONS ARE FOR RIGHT HANDED VAULTERS

 

 

POLE CARRY

 

The pole should be carried with the right hand ( top hand ) palm up.  The left hand is palm down.

The grip should be tight but no white knuckles. 

The hands should be about shoulder – width apart. 

How high you grip the pole depends on how high you can jump.  The higher you jump, the higher up the bar you hold. 

The right and left elbow should be bent to 90 degrees.

The right hand should be slightly behind the hip. 

The pole tip should be carried as high as possible until you are about 6 strides out. 

Gradually drop the pole to eye level. 

Begin the plant about two strides out.

 

            

 

 

PENULTIMATE STEP (2ND TO LAST STEP)

 

This stride will be slightly shorter than the normal sprinting stride.

The foot should strike directly below the hip or very slightly in front of the hip.

The step should be a rolling action where you hit on your heel and then you roll to your toe.

Your leg should drop to about a 150 degree angle.  This will cause your hips to drop.

Your upper body will still be in the tall upright position and your head will be facing forward.

 

 

PLANT STEP & JUMPING

 

UPER BODY 

The plant is where the most problems can occur. 

Horizontal velocity must be maintained throughout the plant. 

The plant begins with a quick forward shift of the pole and a curl & overhead press of the right arm.  Push the pole vertically. 

The right hand should end up as high as possible directly over the center of your forehead and directly over the toes on your take-off foot.  A nice straight line !  “Run tall,  plant tall”. 

The left arm guides the pole into the bottom of the box. 

The shoulders should be “square” or parallel to the box. ( No twisting ) 

The left arm should be rigid when the plant begins. It will bend to a right angle when the vaulter leaves the ground and begins the swing-up. 

The plant should be completed just a micro-second before the take-off foot hits the ground. 

You should be directly under the pole, behind the pole, and driving into the pole. 

The top ( right ) arm must maintain the sensation of pushing into the pole. Never pull down. 

The key to a great plant: plant high, plant early, plant aggressively”.

 

LOWER BODY

This stride will also be slightly shorter than the normal sprinting stride.

The foot should strike directly below the hip or very slightly in front of the hip.

Your foot should be flatter than the penultimate step but the rolling action from the heel to the toes will still occur.

Your leg should drop to about a 150 degree angle.  This will cause your hips to stay at about the same height as during the penultimate step.

Your upper body will still be in the tall upright position and your head will be facing forward.

Find an imaginary object that you will try to reach when you jump.  An example of this is trying to jump and touch the top of a building that is off in the horizon.

 

  

 

 

TAKE-OFF 

 

The take-off can vary a bit with each individual ( because of differences in speed, height, strength ) but there are some basic fundamentals that must be followed. 

The vaulter should feel that he is a bit too far out.  The plant should be automatic…no thinking. 

The top hand should be directly over the take-off foot. It should be as high as possible. 

The right knee should be quickly driving upward. 

The trail leg should remain straight and form as big a split as possible from the right knee. 

The left arm should be as rigid as possible to keep the pole away from your body. At a point it will bend to 90 degrees. 

The vaulter must sprint through the box and drive into the air.

 

 

        

 

 

THE SWING AND ROCK-BACK

 

The “swing” transfers horizontal speed ( the approach ) into vertical speed ( the swing ). 

As the swing-up begins, the straight left leg catches up with the right leg. 

The top arm ( right ) stays straight, forming a right angle with the rigid left arm 

DO NOT PULL DOWN WITH THE TOP ARM!!!! 

When the left leg catches up with the right leg until the hips are between the head and the pole. 

The vaulter needs to get those hips as high as possible. 

Keep your head in the same position. DO NOT THROW IT BACK!! 

The body begins to rotate around the top hand and straight right arm.  The left arm begins to bend. 

The pole begins to bend away and to the left.

As the swing slows down, bend at the waist so that the shins come near the pole. 

The vaulter must stay behind the pole, rotating upward around the stiff right arm and firm but bending left arm. 

Stay behind the pole until it is almost straight. 

This is all a slow, steady motion. You can’t hurry it. Be patient.  Keep your back to the crossbar.

 

DO NOT CONCENTRATE ON BENDING THE POLE.  IF YOU DO THIS PORTION CORRECTLY, THE POLE WILL BEND.

 

                          

 

 

PULL, TURN, & RELEASE

 

If everything so far has been done right you will be in the proper position for the “pull”. 

The pull & turn should start when the pole is almost straight. 

Both motions are almost simultaneous because the turn is started by the pull. 

Do not start this too soon.  Wait until you get all the vertical lift possible from the unbending pole. 

Think of this as shooting you legs up a chimney. 

“Pull” through the hips. The legs go up ( as close to the pole as possible.) Do not the legs fly outward. 

This is a very powerful & quick movement. You are trying to add to your upward momentum. 

At the end of this phase you arms should be straight , extending above the pole. 

The left hand releases first, and the right hand finally pushes off and away from the pole. 

Properly completing these moves causes the body to turn so you are upside down and facing the crossbar. 

Your momentum and trajectory should take you over the crossbar. 

Keep your hands back & away from the bar as you pass over it.

 

       

 

 

 

           

 

 

LANDING

 

As you are falling through the air, turn your body so you are parallel with the ground.

Smile, clap, and enjoy the fall.

Land on your back and tuck your head to your chest. 

 

  

 

 

CORRECTING MISTAKES

 

1. Coming down on the cross bar 

1.      Slowing down at the plant.

2.      Late plant

3.      Leaning back at the plant. 

4.      No, or weak , pull.

5.      Releasing the pole too soon.

6.      Pole is too soft ( flexible )

  

2. Legs going through the crossbar ( not over ) 

1.      Pole too soft

2.      Dropping your legs, instead of driving them upward .

   

3. Stalling Out (not penetrating) 

1.      Slowing down at the plant.

2.      Pulling down with top hand.  ( Keep pushing upward )

3.      Throwing your head back.  This kills momentum.

4.      Trapping the pole between your body and your left arm. The pole must be outside of the left arm as you rock back and pull upward.

5.      Left arm collapses into body at the plant.

6.   Grip is too high

  

4. Drifting to the right    ( for a right hander ) 

1.      Knee dives to the right at take-off

2.      Top hand is not straight overhead at take-off.

3.      Turning your right foot out on last two strides.

  

5. Inconsistent Approach 

1.      Lack of intelligent practice runs.

2.      Overstriding

3.      No check marks, or ignoring them.

4.      Fear of the plant.

  

 

 

VIDEOS

 

YELENA ISINBAYEVA                           JEFF HARTWIG                              SERGE BUBKA

 

 

 

INFORMATION: 

SCHEDULE

BOYS' ROSTER

GIRLS' ROSTER

BOYS' RESULTS

GIRLS' RESULTS

DEKE'S PAGE 

www.favcsports.com

www.baumspage.com

http://www.trackstatsonline.com/Website/HOMEPAGE.cfm

 

 

RECORDS:

SCHOOL RECORDS

TRACK HONOR ROLL

CROSS COUNTRY HONOR ROLL 

ANDERSON INVITE RECORDS

 

 

 

TECHNIQUE: 

 

2010 TRACK MEET VIDEOS

DISCUS

DISTANCE

HIGH JUMP

HURDLES

LONG JUMP

POLE VAULT

RELAY EXCHANGES

SHOT PUT

STARTING TECHNIQUE AND RUNNING FORM

 

 

 

 

 

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