The pole vault is one of the events in track and field. You run a short distance with a long pole in both hands, then you plant the pole in the ground. Then you use it as a lever to propel yourself into the air and over a bar. Pole vaulting takes a good deal of practice to do well. To do a good jump, there are several things you need to learn.
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1. The Starting Position
You should have the pole between the forefinger and thumb of both hands. Your front arm should be high and near your chest. Your back arm should be close to your hip at an angle of 90 degrees. You need to keep your body straight. You should be running on the balls of your feet as you make your approach. The distance you run before vaulting should be between 100-150 feet.
2. The Approach
You should lower the pole slowly as you run towards the jump. Star to lower the pole when you are not closer than 60 feet from where you plant the pole. It is important to not be moving the poll back and forth as you are running.
You need to keep your hips and shoulders square to your target. Be sure to keep the pole very close to your body’s midline as you are approaching the jump. You need to keep your speed up all through the run. Also, you need to make sure your last stride is short so you are able to jump up the pole to begin your take off.
3. The Plant
Try to be planting the pole with your top hand right over your head. You then will push with both arms and have your body right side up as the pole starts to flex. You should start turning once you have gotten vertical. You should have your legs together. Turn when you are in the air so that your body faces the bar.
4. The Jump
You need to push yourself off the pole once it is straight again and you are not able to go higher. You should push with your bottom hand and then your top hand. After you have let go of the pole, you should be moving your hands away from near the bar. Then you complete the body rotation and will land on the mat on your back.
If you want to see some great pole vaulting, please watch this video: