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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.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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