Helpful TipsPHOTO BY EMILY E. SMITH
Helpful Tips
June 05, 2007
***Consider your run. Are you running from too long of a run? If you are slowing down at the box, you are running too far!***
February 26, 2007
***If you have any questions about pole vaulting, email me at mail@randalene.com! Helpful tips are hard to create without a great question! Thanks***
December 4, 2006
***Practice the correct alignment of the arms. I can not stress enough how important it is to get a high right shoulder. (right handed vaulters) Do tons of walk plants with a very small pole to feel a high right shoulder and big chest in. You will be able to get a good feeling of how to plant with the walk plants into the box. The left arm should punch up as well. You should feel a motion that is up and in. Do not pull down to try to bend the pole. This is a common mistake beginners make in order to bend the pole. The more you push the pole up and away from you, the bigger pole you will be able to vault on; the higher you will vault ;)***
October 7, 2006
*** Practice box plants to help you direct your arms in the right direction. It is good to get your plant down early and your right arm up and back. Your left arm should move in the direction of up and back as well! Use a pole that is the length of the pole you are using for your full approach run, but that is light enough that will bend easy at the plant. This will help you simulate the take off of the vault. Do not pull with the arms to make the pole bend. Push up and away, like a 1, 2 count in order to get the pole to start moving.***
September 28, 2006
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September 20, 2006
*** Vault angle is important. Always jump up into the pit. If you have a low angle you will not be able to grip high. A high grip is important in achieving a high vault! ***
July 27,2006
*** Use the right grip. A grip that is too narrow will leave you off balance. A grip that is too wide will keep you from swinging. A right handed vaulter should grip with the right hand, Turn to the side so the pole is running down the length of the arm, then place the left hand on the pole that is near the arm pit. This will give a round about area where your grip should be. If it feels uncomfortable make sure you are carrying the pole DOWN and BACK!***
Week 7 July 11,2006
*** Start with a run that is easy to control. Running from to far away will cause you to lose speed at take off. You want to use as much speed as possible through the takeoff of your vault. If you are losing speed your vault will not be as high.***
Week 6 June 11,2006
***Do not hug the pole! Pushing the pole away from your body will actually speed the pole up to take you deeper into the pit. It will also create a stronger position to continue to swing.***
Week 5 June 1, 2006
***Always run a pole run on the side of the track before planting in the box. This way you can make sure that your run is on to prevent a takeoff that is out or under. ***
Week 4 May 21, 2006
***Never land on your feet when vaulting. This could cause an ankle sprain or possibly a broken ankle.***
Week 3 May 16, 2006
***Lining your arms up correctly at the plant will create a smooth swing. For a right handed vaulter the right arm is lined up over the right shoulder and left arm should come across body. If your plant is the opposite, you will block out. This will keep you from swinging to the max.***
Week 2 April 30,2006
***Always be sure to use a mid mark. The mid mark is found by catching the 3rd left step out from the box. Catching this mark and the step at the box helps to better judge if you are out or under at the take off.
Ex. If you are on your mid mark and under at your take off, you might be stretching at the take off. At that point you might focus on getting your feet down.***
Week 1 April 23,2006 ***The right RUN, POLE and GRIP are key ingredients to a high vault.***