Essential Tips to Improve in Pole Vault

Pole vaulting is one of the most exciting yet complex disciplines in track and field. It requires speed, power, agility, and technical precision, all working together to clear a high bar with the assistance of a flexible pole. While many athletes are drawn to the thrill of soaring above the bar, success in pole vaulting doesn’t come overnight. It takes a combination of the right training methods, equipment, and mindset.

To help athletes reach new heights—literally and figuratively—this article breaks down five essential tips for improving in pole vault. Each tip explores not just the “what” but also the “why” and “how,” giving you the tools to steadily enhance your performance and develop into a more confident vaulter.

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Tip 1: Build Speed and Sprint Mechanics

The foundation of every successful vault lies in the approach run. A strong, controlled sprint provides the energy needed to bend the pole and propel yourself upward. Without sufficient speed, even perfect technique won’t generate the lift required to clear higher bars.

How to improve runway speed:

• Short sprints (20–40 meters): Practising explosive accelerations develops the fast-twitch muscles needed for a powerful approach.
• Plyometric exercises: Bounding, box jumps, and single-leg hops build power and coordination.
• Sprint drills with a pole: Running while carrying the pole trains balance and prepares you for real vaulting conditions.
• Stride rhythm: Consistency is key. The last few steps before takeoff should always be identical in rhythm and length to maximise control.

Remember, the fastest run-up isn’t always the best. The goal is controllable speed—fast enough to generate force, but stable enough to execute a precise takeoff.

Tip 2: Master the Plant and Takeoff

The plant and takeoff are often considered the most critical aspects of pole vaulting. A poorly timed or uncoordinated plant can ruin an otherwise strong approach. By contrast, a smooth plant and explosive takeoff set the stage for a high, safe, and efficient vault.

Steps for a proper plant and takeoff:

1. Pole drop: As you near the box, lower the pole fluidly without breaking stride.
2. Plant position: Fully extend your arms upward while aligning the pole tip into the plant box.
3. Explosive jump: Push off powerfully with your takeoff foot while keeping your torso upright.
4. Body alignment: Keep your chest tall and eyes forward, avoiding leaning too far back or collapsing.

Training drills:

• Wall plants: Stand near a wall and practice planting into it, focusing on hand and arm positioning.
• Takeoff pop-ups: Perform short runs followed by small jumps with the pole to emphasise explosive takeoff mechanics.
• One-step drills: Practice planting and jumping from a single step to isolate the movement.

Mastering the plant and takeoff ensures that the energy from your sprint transfers efficiently into the pole, maximising bend and lift.

Tip 3: Strengthen Your Core and Upper Body

Pole vaulting requires more than just speed—it demands significant strength to control the pole and execute movements during the swing and inversion phases. A strong core and upper body allow you to handle stiffer poles, swing powerfully, and maintain control while airborne.

Key strength areas for vaulters:

• Core strength: Hanging leg raises, planks, and rotational exercises like Russian twists build the stability required for inverting your body.
• Pulling power: Pull-ups, chin-ups, and rope climbs improve grip and help you pull your body upward during the vault.
• Pushing power: Push-ups and bench presses strengthen the shoulders and chest for better pole control.
• Explosive strength: Medicine ball slams and Olympic lifts like cleans and snatches help develop quick, powerful movement.

Don’t forget flexibility—especially in the shoulders, hips, and hamstrings—which is just as important as strength. A strong yet mobile body can move more fluidly through the complex phases of the vault.

Tip 4: Refine the Swing-Up and Inversion

After takeoff, the swing-up phase transforms your horizontal speed into vertical lift. This is where raw athleticism meets technique. A strong, well-timed swing allows you to invert your body and position yourself for clearance over the bar.

Key aspects of the swing-up:

• Trail leg drive: Swing the trail leg upward aggressively, keeping it straight to maximise momentum.
• Arm extension: Keep your arms extended during the swing to take full advantage of the pole’s bend.
• Inversion: As your hips rise, tuck and rotate your body upside down, aligning with the pole.
• Extension: Push upward from the inverted position, reaching as high as possible before turning over the bar.

Training drills:

• High bar swings: Practice swinging and inverting on a gymnastics high bar to build familiarity with the motion.
• Rope climbs: Strengthen the pulling muscles essential for upward body control.
• Short pole vaults: Use a stiff, shorter pole to practice swing and inversion without focusing on height.

Perfecting this phase takes time and repetition, but it’s the key to unlocking higher vaults.

Tip 5: Train the Mind Alongside the Body

Pole vaulting can be intimidating—especially as bars rise higher. Fear of failure or injury often holds athletes back more than physical limitations. Developing mental strength is just as crucial as physical training.

Strategies for mental preparation:

• Visualisation: Picture yourself completing perfect vaults before stepping onto the runway. This primes your body to follow through.
• Small victories: Set achievable goals for each session. Clearing a slightly higher bar or refining a single movement builds confidence.
• Mindfulness and breathing: Control nerves with focused breathing techniques, keeping your heart rate steady before big jumps.
• Competitive experience: The more you compete, the more comfortable you’ll become under pressure.

Confidence grows with repetition, success, and experience. A strong mindset ensures you stay calm, focused, and ready to take on new heights.

Conclusion

Improving in pole vault isn’t about a single breakthrough moment—it’s about consistent training and incremental progress. By focusing on these five essential tips—building speed, mastering the plant and takeoff, strengthening your body, refining the swing-up and inversion, and sharpening your mental game—you’ll create a strong foundation for growth.

Each vault is a chance to learn, whether you clear the bar or not. Over time, these lessons accumulate into better technique, greater confidence, and higher clearances. Remember, even elite vaulters spent years perfecting their craft. Patience and dedication are your best allies in this journey.

Pole vaulting is more than a sport—it’s an art form that combines athleticism and precision. Embrace the process, celebrate the small wins, and keep striving for new heights. With these five tips, you’ll not only improve your pole vaulting skills but also develop the resilience and confidence to soar—both on and off the track.