Pole vaulting is a very fun sport. There are many steps in order to become a great pole vaulter. However, if they are not followed correctly, it could result in serious injury. Read this article to learn how to pole vault.
Step 1
Buy an acceptable jumping pole. Length and the flex number (the weight it is made to be used for) of the jumping pole depends on the user's weight and height. Make sure that the pole is made out of a good material that won't break with the first jump. Remember, you're going to be resting all of your weight on this flimsy pole.
Step 2
Go to a pole vaulting pit. Make sure the pit is built to safety standards.
Step 3
Hold the pole correctly. Right-handed people should hold the pole with their right hand on top, and their left hand should be between one and two feet below it. One a first attempt you should only hold the pole as high as you can reach when the pole is being held completely upright. Extend your right hand above your head. Left-handed people, do this vice-versa.
Step 4
Place the end of the pole in the vaulting box. Make sure your hands are in the same position as before.
Step 5
Stand on your left foot and drive your right knee into the air if you are right-handed. If you're left-handed, stand on your right foot and drive with your left knee. Take three large steps backwards for room.
Step 6
Run forward. To make it easier on the first few attempts simply keep your arms extended above your head. Take three running steps forward. On later attempts you can start the run up with your arms bend and the top part of the pole right above your hand resting on your shoulder. Even later you can invert the pole, so that the end is up in the air and the top near the ground. During the three approach steps smoothly bring your right hand from it's initial position on your hip to it's final position above your head (as explained above). Be sure to keep your hand close to your body, bending your elbow instead of swing a stiff arm away from your body and then up. When you have master a three step approach and are confident with your vaulting ability the approach can be extended to a 12 to 16 step run-up.
Step 7
Jump off of your left foot, using your right knee to drive yourself up into the air. Jump off your right foot if you are left handed. You should move forward at a fast pace, with the pole providing more and more height.
Step 8
Swing your legs up in an attempt to get yourself as upside-down as possible.
Step 9
Row through with your arms. Do this by bringing your top hand (your right hand, if you are right handed) down to your hip. This will give you additional height.
Step 10
Turn. Up to this point your back has been pacing the pit you are vaulting into. Now, push down on the pole to gain extra height. As you push, your body should naturally turn around the pole so that your belly is now facing the pit.
Step 11
Push off of the pole when you are at your maximum height. Your feet should still be vertical (almost like doing a one-handed handstand push-up off of the top of the pole). Be careful! Most injuries in pole vaulting occur when the vaulter lets go of the pole too early.
Step 12
Fall Let the mats of the pit catch you. Don't attempt to land on your feet, as this can possibly lead to a sprained ankle. If possible land on your back.
Tips
- Have fun
- Some weight training will help you be a better pole vaulter, it takes arm strength and a strong core to be a good vaulter.
- Pole vaulting involves some complicated movements with your body that you will not magically discover, so you should have someone to show you how it is done.
- To prevent you from slowing down before you plant the tip of the pole in the pole vaulting pit, be sure to do some "planting the pole" exercises for muscle memory.
- If you develop a serious interest, find an instructor, set yourself up in a competition, or just have fun challenging yourself to reach higher and higher heights!
- You won't get too high at first, but after practice, you will jump higher.
- When you plant the pole in the plant box make sure that your bicep is touching your head and both of your arms are straight
- The drive knee is very important. You want your toe pointing up.
Warnings
- Use a pole tested within 5 pounds of your weight you could be seriously injured if you don't.
- Practice a with a bungee cord. It will hurt if you land on the fiberglass competition cross bar.
- If jumping a bar, never land feet first on the mat. The mat gives and can lead to serious ankle injuries.
- If you are planting the pole when you are "in", then you will have shoulder trouble. Be sure to be perpendicular with the ground 90% of the time
- Check the pit for holes or rips before vaulting.
- Have supervision at all times.
- Be sure that your pole is appropriate for your height and weight.
- If you don't know what you're doing, don't just grab the top of the pole and pray you make it over. Get a coach!!
