Pole Vaulting Simplified! - Championship Productions

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Pole VaultingSimplified!Richie MercadoSt. John’s School – Houston, TX

Background HS Jumper / Sprinter; College HJ / Dec 36 years of coaching EVERY event andEVERYTHING– MS, HS, Juniors, Seniors, Girls, Boys Joe Vigil – year(s) of experience Had to learn all events and refineknowledge and TEACHING skills Generalist to Specialist

Whether you have this

or This

or This

RUNPLANTSWING

Thank You,and enjoy theclinic!

No Matter the Level

Vaulting is Vaulting! Basic Principles MOVE THE POLE TO VERTICALSPRINT POSTURE & CADENCEPV is a jumping event, so JUMP!Learn to Plant and Takeoff beforebending the pole!

RUN – PLANT - SWING SIMPLIFY!!! David Johnston (6 Stride Check Marks) Matching Pole, Grip, ApproachLength to running velocity! Progression based on individual’svelocity and technical development

Key Elements Posture & Pole Carry Sprint Mechanics Takeoff Posture - Tall, long axis, hips& trunk forward Beginning of Flight - keep long axis! Swing Hips to the top of the pole!

Holistic Movement

Move the Pole toVertical, SwingHips to the top ofthe Pole!

Bend or No Bend! Pole Cord Moves to Vertical Overbending the pole slows rotation / polespeed Bending the pole is NOT the goal ofvaulting! Left hand stabilizes / pole bends from righthand / whole system pressure DOWN THEPOLE SHAFT!

Bend or No Bend!

Pole Vault Quiz What is the world record forthe pole vault with anunbending pole? How many of you have had avaulter jump over 15’9”?

Basic Physics Horizontal Velocity is the mostimportant factor, but the athletemust be able to execute the plant& takeoff–Velocity and Takeoff produce PoleSpeed; the better it is, the higher thegrip, the stiffer the pole

The Approach 90% of success in all jumps is 100%Approach! Even more essential in Vault due to natureof plant and pole Velocity at TAKEOFF is vital, not velocity atbeginning or mid approach Consistency of approach is vital rehearsed, push, slow to fast, rhythm

Pole Vault Approach Pole Run – keep tip up and let G drop the pole Pole Counts – every takeoff foot– 4 lefts 8 steps: no need for 16 steps to clear 8feet! Natural Pole Runs on the track– Learn to run, plant, and takeoff with no box/pit– 10 to 20 reps for every 1 on the runway/box!

Steps to Grip Height Ratio Limit steps and max out grip height in grass orsand or pit – ex. 4 steps and Standing Grip Ht Add 2 steps and move up grip height – ex. 6steps and up two handgrips (width of hand!) Counting Lefts (or Rights) – we count DOWN totakeoff so takeoff always 1.– 14 steps 7 lefts, plant on 2, jump on 1 We use 4 left Mid Mark / 3 Left mark if 6 lefts orfewer!

Efficient Pole Carry & Plant Rest pole on the frame; do not CARRY ITWalkthroughs - demoPole Drops - demoHow do you get the tip to drop?Raise the hands – palms up! demoHands NEVER lower! Active Hands improveplant efficiency and pole speed - demo Hands beat the takeoff foot! demo

The Approach

Jumping the Pole to Vertical! Simplest Cue for Takeoff / Jumping is – DRIVE THE LEAD THIGH! It pushes the takeoff footthrough the ground! Jump BEHIND the Pole!– Forces need to be THROUGH the pole– Put your Nose and Belly Button right through thepole!!! Whirlibird Syndrome – why does the athleterotate around the pole?

Run – Plant – Swing Race the pole to vertical; swing the hips tovertical Follow through of a good takeoff Takeoff Foot through the top of the pole To Row, or not to Row? Top Hand Pressure down the shaft of the pole!– Smearing the Pizza! Keep the hips behind the pole – as soon as thehips pass the pole, pole speed stalls!

Technical Movement & Correction Be wary of Snapshots! Trace back events.– Landing determined by flight– Flight determined by takeoff– Takeoff determined by preparation & position(POLE PLANT)– Pole Plant efficiency determined by approach, etc– So, look at landing spot and position in both jumps Examples.

Pole AdjustmentsKEEP STANDARDS BACK 28-32” – Do not adjust forpoor technique! Poor penetration, large pole bend - lower grip Poor penetration, small pole bend - use softer pole Excessive penetration, large pole bend - use stifferpole Excessive penetration, small pole bend - raise grip Landing left or right of center - lower grip & fix plantaction

Earl Bell Principle Good Penetration & good Pole Bend,athlete lands in the middle of pit(coaches’ box), and clears the bar What is the adjustment? Raise the bar!

David Johnston’s Mid Marks

Basic Takeoff Drills Sand Drills– 2 Step Close Grip (reason for close grip!)– 4 Step Close Grip– 4-6 Step Full Plant Grass Popovers – 3 to 4 lefts (Standing Grip Ht) High Bar 2 Step Takeoffs Track – Skipping Takeoffs; Penultimate Takeoffs;1-2-3s; Continuous Popovers

Sand Drills

Basics First!

Basics First!

Slide Box

Slide Box

Beginners

Basic 4 Left (8 step) Takeoff

APPROACH, APPROACH, APPROACH!

No Style Points!

Acquisition

Refinement

Stabilization

Stabilization

Richie MercadoSt. John’s School713-256-4636rmercado@sjs.org

Pole Vault Approach Pole Run – keep tip up and let G drop the pole Pole Counts – every takeoff foot –4 lefts 8 steps: no need for 16 steps to clear 8 feet! Natural Pole Runs on the track –Learn to run, plant, and takeoff with no box/pit –10 t

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