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POLE VAULT
1. APPROACH
- GRIP-CARRY--WIDER THE GRIP THE EASIER TO CARRY-MORE DIFFICULT TO PUSH-ABOUT ARMS LENGTH . BACK ARM-ELBOW AT 00 DEG--A T BACK POCKET
- FRONT ARM--HIGH-CLOSE TO CHEST
- WRIST --BACK COCKED--POLE IN NOTCH THUMB FINGER
- VERTICAL VIBRATION OF POLE-NOT FRONT TO BACK
- DRIVE PHASE/CONTINUATION PHASE/TRANSITION PHASE
- EARLY-PUSH THE POLE UP WITH THE LEGS AS THE BODY ANGLE CHANGES--RELATIVE POSITION OF THE POLE TO BODY IS NOT CHANGED-PUSH THE POLE WITH THE LEG
- MIDDLE--JUST CARY THE POLE HIGH
- LATE (LAST 6 STRIDES) LET THE POLE FALL--MAINTAIN BOTTOM HAND POSITION-THIS IS THE FULCRUM--AT THIS POINT, FRONT HAND IS THE BOTTOM HAND
- HAVE CHECK MARK AT SIX STRIDES FROM TAKE OFF-
- PLANT HIGH--WITH THE POLE AS HIGH AS POSSIBLE-TOP HAND SHOULD BE ALIGNED OVER FOOT
- TAKE OFF AT A SLIGHT UPWARD ANGLE-- ABOUT THE SAME TAKEOFF ANGLE AS WITH THE LONG JUMP
- STAY LONG (BODY AXIS) AS LONG AS POSSIBLE-THIS KEEPS THE COM OF MASS LOWER AND CAUSES FASTER POLE ROTATION- (IE: METRONOME)
2. PLANT
- START OF PLANT SHOULD START WITH THE START OF THE PENULTIMATE-DROP POLE/RAISE LEG
- POLE MOVEMENT IS CONTINUOUS
- FINAL PLANT POSITION IS AS HIGH AS POSSIBLE
- GENERAL DIRECTION IS UPWARD AND FORWARD-IE: PUSHING POLE UPWARD AND FORWARD
- PLANT & POLE DROP MUST BE INTEGRATED-CONTINUOUS ROTATIONAL MOVEMENT OF THE POLE
- COUPLE--BOTH HANDS MUST MOVE TOGETHER-HANDS GO IN SAME DIRECTION
- CURL AND PRESS WITH THE ARMS
- AT INSTANT OF PLANT, THE SHOULDERS MUST BE SQUARE AND PARALLEL TO THE CROSSBAR
3. TAKEOFF
- 'SEE LONG JUMP STUFF'
- DISPLACEMENT ISSUES
- HIPS MUST ADVANCE-LEAD WITH THE HIPS-"SQUEEZE BUTT TOGETHER"
- SHOULDERS SHOULD CONTINUE TO MOVE THROUGH
- AVOID BLOCKING
- STAY LONG AND SWING-LEGS TRAIL BEHIND
4. SWING
- SWING AS LONG AS POSSIBLE--UNTIL BODY BECOMES CHORD LINE WITH BENT POLE, THEN BEGIN TO FLEX AT WAIST
- PULL-TOP ARM STRAIGHT --TOP HAND FORCED TOWARD HIPS--ELASTIC RESPONSE
- COLLAPSE THE BOTTOM ARM INTO THE BODY
- GET CLOSE TO THE POLE
- HIP EXTENSION
5. PUSHOFF
- PULL ALONG THE AXIS OF THE POLE
- DIAGONAL POSITION OF POLE PRODUCES TURN
- CLEARANCE-THUMBS DOWN
These are my notes from the 1996 USATF Level II "Jumps" Coaching Education School. These were typed into my computer during the classroom sessions.
AAA
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