Big Ten Pole Vault Safety Clinic Video

[vaultfan]

Perhaps two of the most common weaknesses in pole vaulting technique among vaulters is holding the pole too high and having too long of an approach. Therefore, the solution to improve the consistency of most athlete’s vaulting performance may be simply to lower the grip and shorten the run.

Therefore, I thought it might be appropriate to insert a little Earl Bell philosophy here in regard to the approach.

Earl Bell sez that typically, vaulters want to run longer than they can handle – i.e., they tend to run longer than their technical ability. Their speed tends to be more than their ability to handle the plant at that speed.

A summary of the Earl Bell philosophy pertaining to “how long should my run beâ€Â

[vaultfan]

I thought that it was interesting that the Big Ten even mentioned that it was not a good idea to grip above the 1â€Â

[smokinvaulter1]

Vadim broke a pole two years ago holding above the band and it was brand new right out of the tube we thought it had a defect because it broke between his hands and you know that Vadim don't bend poles enough to really break them. especially a 15' pole which i have no idea why he was jumping on it.

[vaultfan]

In the walking plant demonstration on the Big Ten Pole Vault Safety Clinic Video, on the next to last step of the approach (the penultimate step) the vaulter automatically went into a semi-crouching position so that he is ready for a good explosive takeoff. From that position, he would then take a short, quick step exploding up off the ground.

Earl Bell in his USATF Development Tape, “POLE VAULT, Technique Developmentâ€Â

[vaultfan]

From the book “Modern Pole Vaultingâ€Â

[vaultfan]

Some very good Pole Vault Plant Drills are described on the advantage athletics website:

http://www.advantageathletics.com/polevault/drills.html

You will notice that they recommend doing these pole vault speed plant drills 3 times a week and do 25 repetitions of each drill.

Pole Vault Sliding Box drills are alsodescribed very briefly at the advantage athletics website at the very bottom of the following link:

http://www.advantageathletics.com/polev ... e-off.html

They say that they learn this drill from a 2 step, then 4 step and then 6 step approach.

I really like the response to the question, “What could I practice at home to help my pole vaulting?â€Â

[vaultfan]

As the vaulter proceeds down the runway, he should consciously count each left step (right-handed vaulter) while gradually picking up speed into the takeoff. Counting left steps throughout the entire runup is great for building a smooth, rhythmic stride pattern.

When you start your approach, count your left steps backwards. For instance, if you have an 8 left step approach, start with 8 and count on down.

The Big Ten Safety Video stated that “we like to count our takeoff steps so that the athlete can build a steady repeatable rhythm to their run and to also know when to start their plant.

Also, in the Big 10, “The runway should be marked along its edges not to extend further than 3" from its sides in foot markings – measured from the back of the planting box (back of the stop board) in the following manner: 6’, 7’, 8’, 9’, 10’, 11’, 12’, 13’, 20’, 30’, 40’, 50’, 60’, 70’, 80’, 90’, 100’, 110’, 120’. These markings may be permanently painted or scribed to the sides of the runway. Furthermore, competitors should be encouraged to mark their stops and mid-marks along the sides of the runway (not to extend into the runway more than 3") with chalk or tape.“

The purpose of these is to give the coach the guidance or assistance of helping get the take-off step or the approach run marked for the athlete. It will help eliminate some of the inconsistencies during the take-off which may lead to an ineffective vault.

Vaulters may wish to use marks such as the following:

Start Mark

Speed Mark – at the 2nd left. This is a mark the vaulter looks at so that he will begin his run the same each and every time.

Midmark or Coaches mark -- 4 counting steps out from the takeoff mark. (or 6 counting steps out from the takeoff mark if the approach consists of 16 counting steps or more) This is a mark that the vaulter’s coach uses to see if his vaulter is having to stretch or shorten his stride to hit the takeoff spot. Also, at this mark, you may wish to start lowering your pole. Also, the coaches mark should be the exact distance needed to sprint normally from that point to takeoff.

By the time you get to your 2nd to last left steps, the pole should be parallel to the ground.

Takeoff Mark

The technical component of the pole vault approach is often overlooked. This is a big mistake. If things are done right on the runway, good things will happen in the air. If a vaulter is not able swing up properly, etc., the odds are pretty good that there are some problems involved at the beginning of the run, the mid part of the run or his run wasn’t on from the very beginning.

[vaultfan]

A perfect vault begins with the approach the vaulter takes. That approach (called a run-up) must meet three very important criteria. First, the length of the approach has to be just right. It has to allow for maximum speed, yet also be relaxed and controlled. Second, acceleration must be controlled so that the vaulter is running at maximum speed at the takeoff point. Third, the stride pattern must be consistent to insure that the takeoff point hits on the exact designated spot, which is directly under the top hand.

In developing this perfect approach, start the run by lifting the pole high, rocking back, relaxing, and then allowing the weight of the pole and the vaulter’s body to pull him forward. This is called a rolling start and it promotes relaxation so that a consistent stride is reached. The lowering of the pole tip can be used as a gauge to help the vaulter accelerate on their approach. The speed must be controllable, yet acceleration needs to be aggressive and the vaulter needs attack the box and avoid a decrease in speed. By marking the track with the pattern, count the steps and practice pole runs throughout the season.

--from “The Perfect Vaultâ€Â

[vaultfan]

Some of you are probably wondering how walking plants, sliding boxes, pole runs, etc. have anything to do with safety. Hopefully, you have been practicing with the standards all the way back at 80 cm, and turning over and finishing your vault landing ON YOUR BACK deep in the pit. If you have been practicing in this manner and you step is “on,â€Â

[vaultfan]

If you are not full extended and tall at the plant – that is if you had a late plant, you will be ripped off the ground. If your step is under, you will be ripped off the ground. If you do not jump off the ground, you will be ripped off the ground. If you are too far out on your step, the transition at takeoff will not be smooth. Other things to watch for are striding out on the last three steps and also slowing down.

I cannot emphasize enough the importance of having a high plant with both arms straight and jumping up off the ground. You know that you will get ripped because your hips will swing in close to the pole right off the ground and you will have a low bend in your pole and you will often stall out.

Spencer Chang
“Vault 2000â€Â

[vaultfan]

At the 2000 National Pole Vault Summit in Reno, an article was passed out entitled “Eight Elements of an Effective Takeoffâ€Â

[vaultfan]

OK. That’s all folks. I’m finished with my attempt here recently to discuss safety without involving helmets, size of pits or any other equipment.

Yes. I am a PV nerd. Just have a passion for the sport. Hopefully, while in Reno, no one will try and kick me in the crotch for making such an effort.