ADVANTAGE ATHLETICS

POWER VAULTING 1998 page #

PREFACE………………………………………………………………….. 3

STANDING AT THE BACK OF THE RUNWAY……………………….. 4

TO START THE RUN…………………………………………………….. 4

THE ACCELERATION AND POLE DROP……………………………… 4

THE SPEED PLANT………………………………………………………. 5

THE TAKE-OFF…………………………………………………………… 5

THE TAP SWING…………………………………………………………. 6

THE POWER ROCKBACK………………………………………………. 7

THE CLEAN, TURN AND PUSH………………………………………… 8

THE BAR CLEARANCE………………………………………………….. 8

THE SPEED PLANT…………………………………………………….. 9

Power Vaulting 1998 was devised from many years of researching speed, strength and mechanics. These three factors complement each other. When training all three must remain in mind. Maximum speed on the runway without loosing horizontal speed at the take-off dictates what the vaulter can do on the pole. The strength of the vaulter determines the limitations of the use of the vaulters levers. With the proper use of all the levers available, the vaulter can complete all tasks with utmost efficiency.

I believe in pushing the pole down the runway, running through the take-off with maximum speed in mind, trying keep the body straight and out of the inverted "C", the tap swing and the power rockback of an extended body, cleaning (as in weight lifting) the top of the pole while up-side-down, and a quick turn and balance on top of the pole. All these actions are focused on two distinct forces generated by the body: horizontal and vertical. First all energy is focused on one and then the other. The tap swing is the transition between the two forces.

I do not believe in; 1. Carrying or dragging the pole down the runway, because it causes excess forward lean.

1. Pushing the pole forward at the plant, because if the pole is being pushed forward, the body is being pushed back.
1. Jumping off the ground, because it slows the run and misdirects the energy over the horizontal speed of the top of the pole. Every time there is a change in direction there is energy lost.
2. Thrusting the hips forward at take-off, because it causes the body, not the pole, to absorb the energy generated by the run. Every time there is a transfer in energy there is a loss of energy.
3. The inverted "C"(same),
4. "Rowing" the top of the pole, because it misdirects the horizontal energy generated by the run and creates a negative angle of the top arm. It points toward the crossbar.
5. Turning from below the hands, because it discontinues the downward vertical force toward the box that was started in the power rockback.
6. Holding or waiting, because no work is being done.

Over the next pages I will explain all of these factors in detail. I hope you keep an open mind and think about the steps of "POWER VAULTING 1998".

(for the right handed vaulter)

Place the left foot on the starting mark. The right foot will be slightly behind and to the fight of the left foot for good balance. Hold the right hand along side of the body at or above the waist. The left hand holds the pole in front of the chest a few inches away from the chest. The pole is balanced in an almost vertical position. The vaulter should be in a position ready to drive off the starting mark.

The right hand remains constant at the waist. The top hand holds the pole a few inches away from the chest as the initial body lean and push-off of the left foot tilts the pole toward the pit. Drive hard off the left foot to get the pole moving. Transfer the weight of the pole into the right hand. The legs are driving the hips. The hips are driving the top hand and the top hand is driving the tip of the pole. Relax the drive and work into a smooth accelerating run.

The acceleration and pole drop begins at the starting mark an ends when the tip of the pole hits the back of the box. The pole tip has a smooth and constant drop to a horizontal position during the acceleration and pole drop. The height of the pole tip dictates the speed and form of the run. The run gets faster and the turn-over of the feet moves forward under the hips as the pole tip drops. If the right hand gets behind the hips during the acceleration and pole drop, push it forward going into the left foot as the pole reaches its level position. The vaulter may have to raise his or her elbows slightly in order to get the pole to a perfectly level position. For the high school pole vaulter this position is about hip level. For the more advanced vaulter, this level position will be higher do to the longer length and heavier pole.

The speed plant starts on the left foot two strides before the take-off. The pole at this point is level with the runway. The right hand moves directly vertical, up the side of the body and finishes directly above the head. The left hand is also moving up as the pole tip continues to lower. If the pole tip starts level with the top hand, both hands can be moving up through this phase. Continue to run tall and maintain running turnover, pulling the toes through quickly and not letting them point of drag behind. The stride length must remain constant. Only the stride frequency excelerates. The right hand should be at ear height when the vaulter is on his or her right foot. The pole tip continues to lower, and the hands continue to rise. The top hand reaches its highest point with the top hand extended as high as possible when the left foot touches the ground. The pole tip must not touch the back of the box before this task is finished. The hips, shoulders, head and top hand should be directly above the take-off foot when the pole tip hits the back of the box. The lead leg should continue its natural running movement off the ground.

The idea of this plant is to run the pole tip into the box. During the speed plant the top of the pole rises but maintains its horizontal exceleration in conjunction with the run. All energies are focused on getting the top of the pole to its fastest and tallest position while maintaining the direction of speed. Any change in this, looses energy and efficiency.

Do not try to jump off the take-off. In order to jump the vaulter must change the running form. This will slow the vaulter down. Jumping off the ground also changes the direction of the forces generated in the run. Any attempt to jump over the pole is only taking potential energy from the pole.

The take-off and drive starts with the take-off foot leaving the ground and the pole contacting the back of the box and continues until the tap swing begins. The lead leg stays in its natural running position in front of the body with the foot under the knee. The head drives forward. The left hand moves up quickly until it is level with the right hand. This puts the top of the pole parallel to the run. It enables the vaulter to transfer the horizontal energy generated by the run to a base of support that parallels it. This is the most efficient way to transfer the energy generated by the run. This also forces the pole to role over the box (so the top of the pole can continue to move forward) rather than compress the pole into the box (causing the pole to return in the opposite direction ).

Keep the shoulders square to the pit. Keep the back straight and both hands up and moving forward with the body. Try to keep the body vertical and extended as it passes through the take-off. Try to drive forward until the shoulders and hips line up directly under the bottom hand. Be sure to keep the abdominal muscles tight, the chest straight ahead and vertical (not rolled or pointed up, sometimes caused by jumping up), the body ridged and the hands moving forward. Keep the body as long as possible and the hands as high as possible while the pole lifts the body through the drive.

The speed of the vaulter, the ability of the vaulter to get the top of the pole parallel to the runway as quickly as possible, and the ability of the vaulter to hold the body as straight as possible from the hands to the trail foot through the drive will determine the initial loading of energy into the pole.

EXTEND the body. Do not hang. Extending is working. Hanging is not work. It will only cause the body to collapse and absorb any energy that should go into the pole. If the vaulter wishes to do this, just remember, any time there is a transfer of energy there is also a loss of energy.

Do not try to "row" or move hands forward to a position above or in front of the shoulders after coming off the ground. This will do two things. It will redirect the energy of the run into the box. The box is a barrier. We are trying to role the pole over the box, not compress it into it. "Rowing" the hands forward also limits the rise of the hips. I’ll talk about this in more detail in the pages to come. If you row you cannot clean the top of the pole.

The tap swing is a transition point between the horizontal forces generated from the run and the downward vertical forces generated in the rockback, clean and push. The tap swing is initiated with the driving down of the trail foot to bring it in line with the knee and hips and the bringing of the left leg and hips in line with the top arm. This driving of the trail foot down can be compared to the gymnast’s tap of the feet on the horizontal bar. It helps lengthen the body and load the pole giving it it’s maximum kinetic energy. It ends when the trail foot is in line with the hips, shoulders, and top hand.

The transition from the tap swing to power rockback starts with the trail leg and hips coming in line with the shoulders and top hand. It is best when the body moves through this point when the vaulter is at a 45 degree angle to the box. The power rockback starts when the body, from the shoulders to the trail foot, begins to rotate around the shoulders. Try to keep the trail foot, hips, and shoulders in a straight line. Keep the shoulders dropping back through the rock back. Do not let the top hand catch up to or pass the shoulders. Try to keep the head in line with the body as it helps drive the shoulders back. Keep the hips moving through the rockback in a circular motion around the shoulders. Emphasize lifting the hips with an extended body up the vertical line while driving the shoulders back. This helps to load the pole more and keep it moving forward. The lead leg comes in line with the trail leg towards the end of the power rockback. Sometimes the vaulter pikes at the hips or bends the trail leg because they do not have the strength or speed to this most efficiently. If this happens, the vaulter must work his or her way out of it when his or her feet or shins reach the top of the pole. Therefor, "the Bubka drill" as an addition to save the vault. The power rockback ends when the extended body covers the top of the pole. If this completed before the top hand catches up with shoulders, the weight of the vaulter will have its base of support on top of the pole rather than resting on his or her shoulders. This will point the body, from the shoulders to the feet, away from the crossbar. This enables the vaulter to "clean" the top of the pole to below his or her shoulders. From their the vaulter can make a quick turn balancing on top of the pole. "Cleaning" the top of the pole also keeps the pole stay compressed and moving forward.

This brings us back to why the vaulter should not "row" the hands forward. If the line from the shoulders to the top hand ever points vertical, or even worse, toward the crossbar the vaulter cannot position his or her weight on top of the pole. "They" say not to pull, because if the vaulter pulls while in this position the force of the shoulders rising behind the pole will cause the feet to drop in front of the pole.

By completing this move properly, the vaulter raises his or her base of support from the shoulders to above the top hand.

This all begins as soon as the extended body lands on top of the pole. The "clean" can only take place if the body is pointed away from the crossbar. Pull the top of the pole under the shoulders and rotate the body around the line of the pole while maintaining balance up-side-down. Role the body back onto the pole, as explained in The Parallel Bar Drill. Rotation of the pole in the box and the movement of the right elbow out, helps to keep the top hand and pole under the shoulders and body. When first learning this move, try to keep the right shoulder as close to the right hand as possible without pushing. This will make it easier to balance on top of the pole. Keep the feet on top of the shoulders and body while cleaning, turning and pushing. Pull and push down through the box. Keep the head down and in line with the back. Keep the top hand under the shoulders through the push. Pushing can only be done if the body still has vertical rise momentum. If the vaulter tries to push when the body is not balanced on top of the hand and box, he or she will only force the rest of the body down. When the body reaches its apex in its rise push the pole back towards the runway with a flick of the wrist. Throwing the pole back towards the runway with the whole arm can cause the vaulter to lose his or her rotation around the crossbar. It may also cause the chest to drop into the crossbar.

The bar clearance starts when the body has completed its turn and the shoulders have passed the top hand. Use the top hand to keep the pole under the shoulders and above the box at the beginning of the bar clearance. Keep the feet leading the body and the top hand trailing. Keep the chest concave when rotating over the crossbar. Pull the top hand toward the shoulder with the elbow out as it passes over the crossbar. The vaulter continues to rotate going to safely land on his or her back in the pit.

Put the pole tip in the box or against a curb. Put the top hand on the top portion of the pole where the vaulter normally holds. Put the take-off foot directly under the top hand. Put the bottom hand on the pole. If the vaulter looks straight ahead he or she should be able to see under their bottom hand. The hands should be slightly less than arms distance apart. The lead knee is up and level with the hips. The lead toe is up and directly under the lead knee. Put a mark where the take-off toe is on the ground.

Leaving the take-off foot stationary and the top hand above the head step back with the right foot and put it on the ground a couple of feet behind the left foot. The hips, shoulders and top hand should be above the right foot with the left foot on the plant mark. Step forward into the take-off position. Keep the hips, shoulders and top hand in line and vertical as they move forward until the pole tip hits the back of the box or curb. Keep the pole tip on the ground as it moves back and forth in this drill. Do not lean on the pole when it hits the back of the box or curb.

Start in the plant position. Step back with the right foot. This time start from the top hand at ear level. Keep the top hand next to the ear. Step back with the left foot and put it on the ground one step behind the right foot. Leave the right foot one step from the plant position. Left the pole tip 6" off the ground.

With the right foot on the ground one step from the plant position and the left foot one step behind the right foot the vaulter is ready to start the "one step plant". The pole tip should still be 6" off the ground and the top hand next to the ear. Step forward into the plant position raising the right hand straight up above the head. Do not push the pole into the box. Lower the pole tip as the hands rise. The top hand should be completely extended before the pole tip reaches the back of the box or the left foot touches the ground. Do not let the left foot pass the left knee as it steps forward. Make sure the toes of the right foot pull through under the hips and into the plant position quickly. Do not let the toes of the feet point back as they rise coming off each step.

Start in the plant position. Step back with the right foot to the one step plant position. Step back with the right foot leaving the left foot on the ground two steps from the plant. The right foot should be on the ground one step behind the left foot. As the vaulter steps back with the right foot he or she lowers the right hand to just above and along side the hip and raises the pole tip to the same height as the top hand. From this position the vaulter steps forward into the one step plant position raising the top hand to the ear and lowering the pole tip as they move forward. The feet should make the same turn-over as in the one step plant drill. Continue moving forward into the plant position.

SET UP

1. Put a tape box on the runway or track with plenty of running room after the tape box.

2. Measure your step and put a tape mark (#1) at the starting point.

3. Put a tape mark (#2) two steps out from the plant. (The left foot for a left foot take-off)

4. Stand on the #2 tape mark, holding the pole horizontal in the two step plant position. Place two hurdles, one on each side of the runway, along side of the pole tip with the hurdles set at the same height as the hip. Place two more hurdles in the same manor ten yards from the first set of hurdles. Place two more hurdles in the same manor ten yards from the second set of hurdles. Now, you should have three sets of hurdles, ten yards apart and all set at hip height (about high hurdle height).

Start at the starting mark. Put the plant up in the take-off position with the pole tip 6" off the ground. Do full approach runs in this position, keeping your running speed through the box. The top hand stays directly above the head tying to keep the hand high. The left arm pushes up on the pole to maintain its position. The bottom arm elbow is bent and slightly out to the side. Work on keeping the hands above the head while the feet maintain good turnover as described in the one step plant drill. Try to keep the knees up. Accelerate until a constant stride length is achieved, then maintain that stride length. Accelerating from here is only done by increasing the tempo of the stride. Keep running until you pass the box.

Begin at your starting mark with a normal approach start with the pole up in the vertical position. Do the acceleration and pole drop phase of the approach. When you reach the #2 tape mark on the runway, the pole tip should be even with the top of the hurdles and over the center of the runway. Hold the pole in this position, level with the runway, until the pole tip reaches the second set of hurdles. Put the plant up on the next two steps. Let the pole tip hit the ground when the plant goes up. Hold the plant up until the body passes the last set of hurdles. Try to maintain total body and pole stability and proper running technique as described in the speed plant drills. Keep the stride length constant through this phase.

Using a starting mark, a tape box and a mark at the plant on the track do full run approaches. Use this drill to practice the approach and speed plant. Run through the plant. Have someone catch the vaulters step each time. Measure this approach from the back of the box to the starting mark and use this distance on the runway to measure the vaulters step for pole vaulting. This drill can be used to get the measurement for any length run.

Do this drill on a soft pole or a training pole. Dig a hole in the shape of a vaulting box in the front of the long jump pit. Make sure the long jump pit sand is soft. Start with a very low grip on the pole. Practice the plant position, one step plant and two step plant drills into the sand. Hold low enough so you can vault into the sand from the two step plant. During these vaults hold the body in the take-off position and keep the top arm straight until you land in the sand. Try to stay in an upright position by rotating the top arm around the shoulders after you pass the box. This will keep the pressure on the pole tip after the body passes the box. Swing the trail leg forward. Keep the body and shoulders straight until you land in the pit. Do not turn.

Do the same as above from 4 steps, 6 steps and 8 steps. From these short runs you won’t be able to start with the pole in a vertical position. As the approach gets longer the pole tip starts higher. The vaulter can also raise his or her grip with each longer run. Work back to a consistent 8 step vault into the sand. If it’s hard to keep your top arm straight through the vault raise your grip. If it is too difficult to get into the pit lower your grip. Look for a smooth pole drop, proper running form, a constant stride length going into the plant, a good 2 step plant and control through the vault.

B. BENDING THE POLE (DISTANCE VAULTING)

Do eight step sand vaults. Work on proper technique during the run and plant. Run through the take-off. Do not let the plant slow you down. Try to maintain horizontal speed through the take-off. Try not to let the pole lift you. Make the speed of the run role the pole forward. Stay balanced and in control. After you pass the box, rotate the top arm around the shoulders while swinging the trail leg forward. The top arm continues to put pressure back on the box after you pass it. Do not turn. Swing the feet as far back into the pit as possible. You can release the pole once the top hand reaches the hips. Try to stay straight and land safely in the sand. Try to land as far back into the sand as possible.

It is best to wear leather gloves or tape over the palms and fingers for protection when doing this drill. Find a safe place to climb under the bleachers free of scaffolding. Start on a step close to the bottom. Grab hold of a step with an overhand grip. Pull your feet off the ground. Pull up with your arms and reach back with one hand. Grab hold of the next step up and bring both hands together on the higher step. Pull up again and reach back with the opposite hand grabbing hold of the next higher step. Bring both hands together on the higher step. Repeat this climbing to a safe height where you can climb down the scaffolding or release and drop safely to the ground. Try to keep the shoulders straight and the body still while climbing.

This drill, along with "A" FRAME CLIMBS, will help develop the strength of the vaulter, so the vaulters hands will not collapse at the take-off. It helps transfer the energy of the run more efficiently into the pole.

Find a large "A" frame that supports gymnastics equipment for climbing. Many times these frames have slanted pipes supporting the vertical pipes. Start at the bottom of the slanted pipes and pull yourself up the frame hand-over-hand reaching backwards as you go up the pipe. Climb to a safe height and slide back down the pipe using your legs for support.

The purpose of this drill is to develop the rockback strength in the shoulders. Use a bar high enough to keep the feet off the ground when you are hanging from the bar. Hold the bar the same way you would hold the vaulting pole. Have someone push your shoulders about four inches in front of the bar. Hold the body in the take-off position and rockback. Try to keep the body as long as possible. Make sure your shoulders are always in front of the bar. Keep the arms straight. Emphasize lifting the hips.

The power rockback rack is a device that does the work of holding the shoulders forward during the high bar power rockback drill. It is made of at least 1" steel pipe. There are 2 vertical pipes at shoulder width that hang over the front of the high bar. These pipes are well padded. They are attached at the bottom by a horizontal support pipe that extends to both sides of the vertical posts that support the high bar. This horizontal pipe also raps around the front of the high bar posts.

Pole vaulters can best practice the power rockback with this device because it holds the shoulders slightly in front of the top hand. This is the same position the shoulders are in when vaulting. It also makes it more difficult to rockback than just hanging from a high bar or rings.

The vaulter holds the high bar with a vault grip. The hands should be outside the vertical pipes of the power rockback rack. Hold the body in the take-off position and do rockbacks. Try to keep the body as long as possible. Keep the arms straight. Emphasize the hips rising. Keep the shoulders driving back. Go all the way back until the shoulders are pointed down and the body is extended and balanced on the shoulders. Finish with the shoulders back and the chest on the vertical pipes. This should rock the straight rigid body over the top of the hands putting the base of support of the body on top of the high bar.

Tap Slams are done on a high bar high enough to hang and swing in the take-off position without hitting the ground. Hold the bar as you would hold the vaulting pole. Pull up and cast out to start an easy swing. Pike in the back and arch in the front of the swing. From the down swing in the back, just after you arch, snap the trail foot down taping it the way a gymnast would do on the horizontal bar. Then, power rockback driving the hips to the bar while driving the shoulders back. If this is performed properly, the shoulders will continue to swing back in front of the high bar while the hips hit the bar finishing in the same position as the power rockback rack drill.

Hang on the rings in the take-off position. Have someone push you hard enough to generate a big swing. With enough swing generated you will begin to swing on your own. At the apex of the back swing, power rockback. Try to keep the body long and extended. Hold the upside-down extended position as you swing forward. Try to keep the body perpendicular to the ground as the rings swing up. As the body approaches the apex of the front swing pull the shoulders through the hands and extend the body as high and as far out as you can. With the body fully extended, there should be a smooth transition back into the swing. If this drill is done right, the swing on the rings will become larger.

This drill simulates the shoulders dropping back during the power rockback. It also helps develop balance and strength to keep the body extended while the pole is recoiling.

Start with a rope hanging straight down. Put a landing pit under you for safety. Hang on the rope in an upside-down position. Trying to keep the body straight and as long as possible and the feet extended as high as possible, climb up the rope hand-over-hand. Try to use just the arms. Keep the feet off the rope. Climb to a safe height, drop your legs slowly and descend the rope in a safe manor.

2. ROPE VAULTING

Use a rope, about 1" thick, hanging from a tree or something very sturdy. The rope should be hanging at least ten feet. Use a soft crossbar to vault over and a platform to jump off. Use a landing pit to land in after you clear the bar. Start on the platform holding the rope the way you would a vaulting pole. Swing your lead knee up and your weight back on your shoulders. Start with your hands extended in front of your shoulders. Drop back, maintain your balance and swing forward. Stay upside-down, swing down, swing up, clean, turn and push off the rope. Practice clearing the bar at different heights.

Start with an overhand grip on the bar. Use a bar that is just above head height. Have someone hold a crossbar about 4’ in front of the bar and low to the ground. Start with your arms extended in front of you, your weight back on your shoulders and your lead knee up. Swing your trail leg up and drop the shoulders back. Pull and fly away arching over the crossbar with no turn. Practice clearing the bar at different heights. As the crossbar gets higher it get closer to the high bar.

Do this same drill with a vault grip, and practice clearing the crossbar with a turn. Start with the crossbar low and away, and then bring it closer and higher.

These ground drills are designed to be done with a vaulting partner. The vaulters take turns doing and assisting these drills. If no partner is available, the space under a couch or door can be used.

1. POWER ROCKBACKS

This power rockback drill is done with the aid of a partner. Have the other vaulter stand behind you. You lay on your back flat on the ground with your arms straight behind your head and hold the standing vaulter’s ankles. Try to push the ankles away. The rest of your body is in the take-off position. Do power rockbacks from this position. Emphasize lifting the hips. Try to keep the hips rotating around the shoulders. Try to keep the body as long as possible. Extend the lead leg up as it reaches the top of the rockback. Finish in a completely extended position with hips and feet directly above the shoulders.

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2. LEG ARCHES

This drill is done with one vaulter standing. The other vaulter is lying face down on the ground holding the standing vaulters ankles. Push the ankles away and extend the toes back. Lift the knees just off the ground keeping the body extended. Hold this for three seconds and then relax.

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3. SIT-UPS

This is a sit-up drill done by sitting on the ground with bent knees and arms crossed on your chest. Have the other vaulter hold your feet. Do sit-ups in this position, each time touching the lower back flat on the ground, without touching the shoulders down, and sitting up as far as possible.

This drill is done lying on the ground face down with the fingers laced behind your head and your body extended. Have the other vaulter hold your feet down. Lift your chest slightly off the ground keeping your elbows up. Hold this position for three seconds and relax.

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5. ABDOMINAL CRUNCHES

This drill is done from the sit-up position with a partner holding your feet. Keep your arms at your side and three inches off the ground. Start with your shoulders on the ground with your chin at your chest. Curl up bringing your shoulders toward your hips and lift your lower back slightly off the ground. Hold this position for three seconds and relax.

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