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Pole Vault Swing by Advantage Athletics

Tim Werner
Pole Carry / Plant / Take Off / Swing / Rockback / Pull, Turn & Push

       Pole Vault by Advantage Athletics can increase your ability to coach or train for the pole vault. The sequence photos of pole vaulting and pole vault drills with an explanation of proper technique will enhance your pole vault knowledge and form.  The exercises for weightlifting, running, sprinting, throwing and jumping will help develop form, balance, technique, flexibility, speed, strength and power.

Technique

The Pole Vault Swing

The pole vault swing is a transition point between the horizontal forces generated from the run and the downward vertical forces applied to the pole generated in the rockback, pull and push. The swing (or tap) is initiated with the driving down of the trail foot to bring it in line with the knee and hips and the bringing of the left leg and hips in line with the top arm. This driving of the trail foot down can be compared to the gymnast’s tap of the feet on the horizontal bar. It lengthens the body quickly before the pole has a chance to recoil retaining its maximum kinetic energy. It makes the extended body a long lever. That will keep the top of the pole down longer while inverting...again retaining the poles maximum kinetic energy. It ends when the trail foot is in line with the hips, shoulders, and top hand.

Drills

The Pole Vault Gymnastics Tap Swing

This frame by frame pictured comparison between a gymnast and a pole vaulter demonstrates the best and most efficient action of the trail leg in the pole vault. This is the move as performed by a world class gymnast from the World Gymnastics Championships and a world class pole vaulter from the World Track and Field Championships. This move is done by gymnasts and pole vaulters alike. The move helps load and get the most thrust out of the horizontal bar or pole vault pole. The gymnast and pole vaulter both lift the trailing feet, or trail leg, then drive them down to get full extension of the body from the hands to the feet. This not only loads energy into the bar or pole but for the pole vaulter it creates a long lever to lift against the length of the pole. That is to say that when that long lever is lifted it helps keep the pole compressed. If the pole stays short, it will continue to roll over the top of the box. It also gives the vaulter more time to cover the top of the pole with his body (see The Pole Vault Rockback). In the vault the pole vaulter never wants the shoulders to pass the top hand, until after he/she is fully extended and inverted. That's how the body covers the top of the pole.


The Take Off Point: Full extension at the plant.
The Drive: Driving the torso through the hands and feet,
keeping the torso parallel with the trail foot under the top hand.


The Load: Lifting the trail foot and letting the hips slide to line up with the top hand and shoulders
 and feeling the body swing from the top hand.


The Tap: Driving the trail foot down.

Full Extension: The hands, shoulders, hips and trail foot are in a straight fully extended line.
That line is at a 45` angle to the runway and pointed at the box.


The Lift: The shoulders driving back and down while the trail leg lifts and rotates around the hips.
DO NOT force the top hand forward. It must stay behind the shoulders.


The Bubka Drill: (see Rockback) DO NOT "power out" of this position.
Extend the body smoothly and in time with the pole while driving the shoulders down and back.
  
Fly Away: Using the Tap can make the body fly much higher than the bar or pole.

Pole Vault Tap Slam Drill

Pole Vault Tap Slams are done on a high bar high enough to hang and swing in the pole vault take-off position without hitting the ground. Hold the bar as you would hold the pole vaulting pole. Pull up and cast out to start an easy swing. Pike in the back and arch in the front of the swing. From the down swing in the back, just after you arch, snap the trail foot down taping it the way a gymnast would do on the horizontal bar. Then, power rockback driving the hips to the bar while driving the shoulders back. If this is performed properly, the shoulders will continue to swing back in front of the high bar while the hips hit the bar finishing in the same position as the power rockback rack drill.


Note: In the finished position on the right, the shoulders are in front of the vertical line of the top hand.

The Pole Vault Swing Up Rack Drill  click for more info

The Pole Vault Swing Up Rack is a device that does the work of holding the shoulders forward during the pole vault high bar power rockback drill. It is made from powder coated steel.  Shoulder and back areas are padded with high density foam padding hand wrapped in weather proof vinyl.

Pole vaulters can best practice the swing up with this device because it holds the shoulders in front of the top hand. This is the same position the shoulders are in when vaulting. It also makes it more difficult to rockback than just hanging from a high bar or rings.

The pole vaulter holds the high bar with a vault grip. The hands should be outside the vertical extensions of the Pole Vault Swing Up Rack. Start with the body in the take-off position with the trail leg back and the lead knee up. Whip the trail leg around and lift the hips when the trail leg is in line with the arms and body. The initial whip of the trail leg must be strong enough to get the trail leg all the way to the top hand. Make sure your shoulders are always in front of the bar. Keep the arms straight. Lift he hips and trail leg at the same time. Go all the way back until the shoulders are pointed down and the body is extended and balanced on the shoulders. Finish with the shoulders back and the chest on the vertical pipes. This should rock the straight rigid body over the top of the hands putting the base of support of the body on top of the high bar.
Watch the Video