20 Meters or 66’ - run this distance with VERY high knees, very rapid step and try and achieve 20 STEPS within this distance. Each athlete does this 6 times each.

Repeat the above drill with a SHORT or STUBBY Pole simulating the proper pole carry with top hand next to the athletes hip. Each athlete does this 6 times each.

20 Meters or 66 - Power Skip with SHORT or STUBBY Pole overhead simulating the plant. Each athlete does this 6 times each.

6-8 low (plastic) hurdles about 20 inches apart. Athletes run as fast as possible covering this distance. Knees should be very high with rapid steps between each hurdle and popping off the surface. Each athlete does this 6 times each.

6-8 low (plastic) hurdles about 36 inches apart running with SHORT or STUBBY Pole with VERY high knees and very rapid steps popping off the surface. Athletes run as fast as possible covering this distance. Each athlete does this 6 times each.

Pole planting drill - to work keeping the trail or take off leg back. Grab any full length pole slightly more than a hand hold higher than can be reached when standing on toes. Take a step forward and plant the pole about three feet in front of you letting the pole come to your chest and keeping the take off leg as far back as possible with toe pointed to the surface. Ride the pole till your feet drop to the ground. Each athlete does this 6 times each.

Repeat the above drill holding two hand holds higher with a slightly faster plant in front of you. Each athlete does this 6 times each.

From an elevated position of about 20” - Another pole planting drill - to work keeping the trail or take off leg back. Grab any full length pole slightly more than a hand hold higher than can be reached when standing on 20” elevated surface. Take a step forward and plant the pole about two to three feet in front of you letting the pole come to your chest and keeping the take off leg as far back as possible with toe pointed to the surface. Ride the pole till your feet drop to the ground. Coach should spot each athlete as they ride the pole to the surface. Coach may grab hold of athletes take-off leg to hold it into the proper trail leg position stopping forward progress. Each athlete repeats this 6 times each.

Pole carry - Demonstrate the proper techique of holding the pole while running down the runway. Each athlete begins a gradual run up to full speed at take-off. Top hand should be close to the atheletes hip and bottom hand about shoulder width apart. Vaulters with a left foot take off begin their run with their right foot. Beginning vaulters should use a counting method by counting each time the left foot hits the runway. Counting allows beginners to count down to take off. Beginning athletes runs should be limited to five steps. Counting may be done 5-4-3-2-take off or 1-2-3-4-take off. Athletes should be running fully erect (or tall) during the run. Do not rock the pole back and forth during the run. Do not move the head from side to side during the run. Each athlete repeats this 6 times each. A box marked in tape could aid in the simulated planting of the pole.

At the instant of pole strike, the top hand should be directly above the toes of the takeoff foot. If the left foot is forward of his right hand he is "under", and if it is behind, his step is "outside."

In determining the takeoff point, place the pole tip against the back of the box. Then completely extend the right (top) arm overhead, and fully extend the left (bottom) arm from the body to the pole at a 45-degree angle. Then place the takeoff foot (left) directly under the right arm so that a perpendicular line, drawn down from the right arm to the runway, passes just to the front of the toes of the takeoff foot.

It will not make a great difference if your takeoff foot lands slightly inside or outside of the takeoff point. However, when the last step lands far inside or outside, you cannot takeoff correctly. A vaulter loses a significant amount of energy transfer to the pole if he is too far under or too far out.

If your step is too far outside, you'll lose power soon after takeoff because you have to jump onto the pole. That causes you to pull onto the pole too soon. Taking too far out greatly slows the vaulter's penetration and severely diminishes the overall power of the vault.

If your step is too far inside, you'll be forced onto your back too soon which will cause the pole to unbend too early after you leave the runway.

A good takeoff position is one that is slightly behind a perpendicular line drawn from the top right hand on downward. One of the keys to maximizing vertical velocity without compromising horizontal velocity is having a takeoff step that is at or slightly behind a plumb line dropped from the top hand.

Pole vaulters have found by trial and error that the height of the vault is greatest when they jump up to produce a takeoff angle of 15 – 20 degrees. Elite vaulters have takeoff angles between 14 and 19 degrees. Take off angles which are too low may lead to pole breakage.

It has often been stated that the vaulter should push his/her pole to vertical at takeoff. To rotate the pole to vertical, the ideal angle of energy transfer would be perpendicular to pole. However, in order to minimize the energy required to push the pole to vertical, the vaulter must maximize the angle at take off. To push the pole to vertical, it requires two components, a vertically directed force and a horizontally directed force. The culmination of forces results in a trajectory of approximately 18 degrees in ideal vaults.

If there is a poor take-off, there is very little drive-swing. Instead, the vaulter is soon forced onto his/her back.

The rock back is a forward/upward movement that resembles running in the air. It is the same position assumed by a long jumper after take-off.

WARNING: Stay upright; don't go onto your back. This will destroy the Rock Back.

Don't pull or row the pole! Let the left elbow bend so the chest can move forward/upward in front of the top arm after take off. I call that "getting into the pocket." It happens naturally.

If the drive-swing is effective the vaulter forms a reverse letter "C" (looking at him/her from the right side) soon after leaving the runway. The best pole vaulters drive in front of the top hand and stay in front of it for a long time. This sets up the next phase, the swing-up.

The rock back ends when the pole stops bending inward. If the vaulter is using a pole that is too soft, the pole continues bending inward too long. That's not good, because over bending causes the pole to break. Also a too soft pole doesn't give the vaulter anything back. It bends so much that it doesn't unbend with power.

When I say maintain the reverse letter "C" as long as possible, I'm assuming the vaulter is using a pole that isn't over bending. When a pole is too stiff, it won't bend inward long enough for the vaulter to execute the rock back. The pole might be too stiff because it is overweight for the vaulter, or it could act too stiff because the vaulter has a poor Approach Run, Plant/Pole Drop or Take-Off.

Shortly after take-off, the upper part of the pole will stop moving forward, and the right arm will start to drag behind the head as the vaulter follows the inward bending of the pole. As the right arm drags more behind the head, the left arm will bend to allow the vaulter's body to continue moving upward and forward in an upright position.

The pole continues to bend inward towards the pit slowing the vaulter's forward momentum. The right leg is flexed with the thigh parallel to the ground, and the left leg is fully extended with the toes of the left foot pointed down toward the runway. This is commonly called the "hang" position. At this time, if a picture were taken from the right side of the vaulter, a backwards "C" would be seen moving upward and forward towards the pit.

C-Position: At impact, the vaulter should feel their hips and shoulders move forward of their plant. This will create a "C- position" as the top hand falls behind the head and the takeoff leg stays long and behind the body. This will activate a stretch reflex in the shoulders and hips that will aid in the Swing to Inversion Phase. The athlete should continue to press the left hand up rather than out. The left arm can bend but should not collapse during this phase.

The vaulter continues to follow the top portion of the pole upward and inward as fast and as long as possible. It is imperative the athlete not roll to his back too soon. Keep the body in front of the dragging right arm and simply follow the inward bend staying in an upright position for as long as possible. Any premature pushing, pulling, or rowing of the pole will alter the vaulter's body position and disturb the bending action, consequently aborting the hang-drive.

The hang-drive ends when the pole stops bending towards the pit. Upon completion of the hang-drive, the vaulter has driven upward and inward while remaining in an upright "hang" position behind the forward bending of the pole.

As you take off, stretch your body from hands through your feet as far as you can go. Your entire body must be solid – a floppy body absorbs energy. This motion is a natural part of jumping hard and puts your body in the correct position to swing.

Do not hang on the pole. Extend your body, and then begin your swing – extending your body is not a passive or slow action. Extending should be done quickly and aggressively as the vaulter takes off. Once the body is fully extended, the swing begins immediately.

The vaulter should not initially feel a support from the pole after leaving the ground. If he does, this means that he was ripped off the ground and did not successfully jump off the ground. Not until the vaulter feels a firm support should he initiate the swing portion of the vault. While taking off the ground, the vaulter should attempt to extend off his trail leg, lead with his chest, keep his torso perpendicular to the runway, drive the lead (right knee) and relax at both shoulders. This causes a "C" formation and is the most important position immediately following take-off to achieve penetration. Both arms should be fully extended.

Never pull down or bend the right arm. A slight bend in the left arm is acceptable. However, I still believe a more dynamic vault results from a straight left arm. The mistake is made when the vaulter locks his left arm out in front of him. He should attempt to resist with the left arm, and allow the pole to go over his head. It is important to keep the shoulders square throughout this process. The idea is to create a 180 degree angle between the left arm and the torso prior to the swing. Having achieved this position, the vaulter will have a much more powerful swing.

If you weight 150 pounds and are jumping on a pole that is rated at 150 pounds make sure you are not overbending the pole. Poles are meant to bend but when it bends beyound 90 degrees then you are no longer getting optimum energy back out of the pole and risk breakage. Move to the next pole up such as a 155.

Never jump on a pole which is under your weight unless that lightweight pole is being used in a drill during training. I often teach my kids a 'press up' which is running at 3/4 speed from about 3-4 steps and usually done on a pole 10 pounds under your weight. This drill teaches the vaulter to create space between him/her and the pole.

The plant box should have a collar on it and is available from most major track and field suppliers such as On Track. In some states like NJ it is a requirement.

Be sure the pit is pulled tightly together underneath the cover and that your standards are screwed into the base under the pit area. Be sure the area around the pit is free of any obstacles such as hurdles, posts or any other potentially dangerous objects. The area 3-4 feet around the outside of the pit should be covered with a lightweight padding.