Mechanics Of The Pole Vault
Mechanics of the Pole VaultAnd Drills to Master these TechniquesPat LicariUniversity of WashingtonTrack and FieldPole CarryClickClickHereHere Shoulder wide grip (varies w/ height of grip) Top holds pole, Bottom hand stays under pole-elbow low Top hand starts on hip Shoulders stay square Relaxed carry, no pumping Pole tip drops 3-4 lefts out (depends on runway speed) Carry balanced, back arm stays 90 degrees Click on pictures to watch videosClick HereDrills for Pole CarryDaily Drills: Standing pole drop Marching pole carry Half speed pole runs Full speed Pole runs (Relaxed,balanced pole carry)Extras: Narrow grip pole runs(Pole stays weightless) Over speed pole runs(Let pole drop and quicken)1
Running Mechanics Big step back with take off foot forward,rock onto heelSweep back foot- hips forwardBody is set in a straight line positionPowerful but slow rhythm to start (pushing)Stepping over opposite knee w/ dorsaflexion in feetKeep hips tilted forward (backside tucked)Click HereRun tall w/ a slight forward leanRhythm quickens throughoutClick on pictures to watch videosDrills for Running MechanicsAll drills are done tall w/ slight forward leanDaily Warm Up Drill: Warm Up Strides (easy form running) Stretch (5-10 minutes) Hip Tilt Exercises (10 sec holds, 10 lifts) Bracing (toes up, bounce) Butt Kickers (cycling through) A Skips (step over opp. knee, toe up) Alternate Fast Leg (quick, but full range) Continuous Fast Leg (let off leg drag) Double Fast Leg (stay forward) High Skip (hips forward) Speed Bound (upright, no cycle)Extras: Mini Hurdle Runs w/ Pole (once no pole is mastered) Mini Hurdle Vaults (to transfer to the runway) Hill Runs (30-60 meters) Hill Speed Bounds (hips forward) Sled Pulls w/ Pole (Minimize pole movement) Over Speed (start w/ small pull and increase slow Activator Belt (fast leg series and sprints)Plant & Take OffClick HereClick Here Plant starts w/ tip at eye level Top hand lifts w/ step tosecond to last take off foot Top hand wrist is flipped on contact ofsecond to last take off foot, step is kept short Keep bottom hand under pole and letpole turn in hand Keep top hand close to body, along bodyline Top hand reaches up while stepping frompenultimate to take off foot Lift-Flip- & Reach (Left-Right-Left, or RLR) Hips are driven over take off foot(punch knee) Vaulter is almost off the ground and top handas high as possible when pole hits back of box Click on pictures to watch videosClick PictureClick HereClick HereClick Here2
Drills for Plant & Take Off Standing Plants (to eye level, lift-flip-reach)Hurdle Plant (pole rotates in front hand)Back and Forths3 Stage Plants3 Stage Plants (no pause)Marching Plants (Slow motion hands and feet)Half Speed Pole Runs w/ plantFull Speed Pole Runs w/ plantMini Hurdle PlantsTwo mat drill w/Pole (lift/flip/reach)Sliding Box (avoid blocking bottom arm)Bat Long JumpsTake Off foot placement drillOver The TipOne Hander (reach, chest forward)Bending one hander (arm back)Cone Drill (lift to the cone)High reach drill (shoulder in ear)Chest Drive and Swing Right arm high then backKeep left arm high with bicep in earDrive chest as far forward asClick Herepossible (C position)Trail leg stays straight and back faras possibleAfter full C position is reached pushleft arm out (separation)Both arms then push out and downthe poleAt the same time the arms areClick Hereworking the trail leg is swingingThe trail leg keeps swinging untilfeet are over the top of the poleKeep hands far away from bodyClick on pictures to watch videosClick HereClick HereDrills for Chest Drive & Swing One arm Elastic BandsElastic Band
1 Mechanics of the Pole Vault And Drills to Master these Techniques Pat Licari University of Washington Track and Field Pole Carry Shoulder wide grip (varies w/ height of grip) Top holds pole, Bottom hand stays under pole-elbow low Top hand starts on hip Shoulders stay square Relaxed carry, no pumping Pole
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