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Beginning Pole Vault Formulas
& Progressions Articles
By: Jan Johnson,
Part 1. Grass Vaulting the first step in the progression Selecting the proper starting grip is very important for learning the beginning drill sequence. Selecting a grip that is too high will make it impossible to learn the most efficient take off technique. Once the proper starting grip has been establish, don't hesitate to progress quickly to the optimum grip, by raising hands in 2" or 3" increments, until he correct amount of pole speed is obtained. For the purposes of learning the grass vaulting sequence outlined below, start by gripping the pole only as high as you can grip with your top hand when the pole plug is between your feet. 1. Over
head carry tip taps. Walking and jogging carrying
pole over head tapping the pole plug on the ground with the contact
with each left foot contact. Tap the plug directly in of your take
of foot so that your arms are extended directly over head. Planting from 3 lefts on grass with standing grip. 1. Carrying pole
parallel to ground. Part 2. Short Run Vaulting with no bend in the pole. Start by vaulting from a run of 3 lefts on to the pads using a grip of standing grip plus two feet. Gradually raise grip so that optimum pole speed is achieved. Learn the following drills and skills: 1. Stays Downs:
Staying right side up and landing in the center of the pads in swing
position (sitting). Chart A Standard 3 lefts starting distances from back of box
Note: distances assume vaulters of average athletic ability and aggressive starting running posture. Chart B Standard one left distance adjustments based upon body height for vaulters of average abilities.
Use the above table to add or subtract length to your vaulters approach, without having to run steps back. Keep in mind that by adding approach distance (lefts) you are increasing speed, by subtracting distance you are decreasing speed. This concept becomes very useful when trying to adjust approach lengths to pole sizes and grip heights. Moving to longer runs, stiffer poles, and higher grips, and increasing the top hand grip to cross bar efficiency is what pole vaulting is all about. Adjusting all these parameters is perhaps the truest application of coaching. Part
3. Selecting the correct beginning pole for bending. It is my suggestion that beginners in order to develop and perfect all the important mechanics of: consistent approach run, jumping up onto the pole, swinging and shooting the turn properly, should use approach runs of 5 lefts with no bend in the pole for approximately 8 or 10 practices . These vaulters are usually ready to bend the pole when they are capable of vaulting consistently, and safely from 5 lefts with no bend in the pole, using a grip approximately 3' above standing grip, swinging a straight trail leg, turning over and landing safely in the front/center of the landing pads approximately 5 to 10 feet behind the back of the box. After several sessions where safe and successful jumping is demonstrated, it is my suggestion; that they should begin the process of bending the pole in the following manner: First, select a pole that is approximately 2 feet longer than the athletes non bending grip, and equal to, or slightly (5lbs) greater his or her body weight. For example, if your athlete can grip the pole and successfully vault from 5 lefts at 10'6" and he weights 130 pounds then the proper starting pole would be a 12'6" 130 or 135, or perhaps a 12' 135, or 140. Please note, that in the proceeding example I have adjusted the weight of the pole up slightly for the shorter pole. Since the relationship between pole length and pole and stiffness are inter-related at the basic rate of 6" in pole length equals approximately ten pounds in pole stiffness, both these suggested poles would be acceptable . The suggested beginning pole will probably not begin to bend immediately. However, after a few practices as the athlete becomes more aggressive and more accomplished the pole will gradually begin to bend, and in doing so will allow the athlete to grip higher. Please note that part of the process of learning to bend is a result of having the proper pole, and part of it is the process of having the proper technique. Part 4. Increasing run-lengths and hand hold heights. As the athlete raises his grip the pole will begin to bend more, and the importance of having a high and centered plant will become more and more important. The importance of having a take-off step directly below the top hand position at take-off will also become increasingly important. During this phase of development it may become obvious that the athlete can improve his potential by gripping the pole higher and using a slightly longer run to generate more speed. This adjustment is encouraged if the athlete is landing in a safe position on the pads consistently, if the pole is not bending excessively. Under these circumstances, I recommend that you use the "one left adjustments" outlined in Chart B above. In general, the increased run length may be accompanied by a 3-4" increase in grip. In general as a rule of thumb most HS beginners should vault from a run of no more that six lefts. As they improve and become more proficient in their technique they should gradually lengthen their approach runs to six, seven and 8 lefts. However no matter how long their approach run gets they should still spend approximately 50% of their practice time vaulting from short runs of 4 to 6 lefts. As a rule of thumb the pole size difference will be approximately 20 pounds, short run to long run. The hand hold variation will be approximately 9". I base this upon the fact that the resistance to pole bending will be approximately the same on a 20 pound larger pole with a 1' higher grip. However, the increased top hand radius may or may not be totally off set by the speed gain of a longer approach run. |
Jan
Johnson
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