Real-world examples of pole vault run-up drills that actually work

The best examples of pole vault run-up drills to build consistency

Let’s start right where every good practice should: on the runway. Before worrying about bar height or grip, the first examples of pole vault run-up drills focus on rhythm, posture, and step accuracy. Think of these as your “approach warm-up block” before any takeoff work.

One of the best examples is the no-pole acceleration run from the same mark you use in competition. The athlete sets up on their usual start mark, runs the full approach without a pole, and hits a chalk or tape checkmark around 4–6 steps from takeoff. The goal is simple: same start, same rhythm, same foot on the board every time. Coaches often use 4–6 reps early in the session, checking consistency with a tape measure. This example of a run-up drill trains the nervous system to treat the approach like a sprint, not a casual jog.

Another strong example of a pole vault run-up drill is the pole carry shadow run. The vaulter holds a pole but doesn’t plant or leave the ground at the end. Instead, they run through the box area, focusing on tall posture, relaxed shoulders, and a smooth pole carry. These examples include verbal cues like “hips tall,” “eyes up,” and “push the pole, don’t clutch it.” This is one of the best examples for athletes who rush or lean back when the pole is in their hands.

Real examples of pole vault run-up drills for rhythm and stride pattern

Rhythm is the heartbeat of the approach. When the rhythm is off, everything from plant timing to takeoff angle starts to fall apart. Here are real examples of examples of pole vault run-up drills that target rhythm and stride pattern without overwhelming the athlete.

One widely used example is the 3–5 step rhythm build-up. Instead of starting from a full approach, the vaulter begins from a short run—maybe 3, 5, or 7 lefts (depending on their normal approach). They repeat that same shortened run 6–8 times, aiming to make every rep identical. The focus: even strides, smooth acceleration, and a strong last three steps. Coaches often clap or call out the last three strides to lock in the pattern: “One–two–UP!”

Another example of a rhythm drill is the metronome or clap cadence run. The coach sets a steady rhythm using handclaps or a metronome app, and the vaulter runs from a mid-approach trying to match their strides to the beat. These examples include adjusting the tempo slightly to encourage a more aggressive or more controlled last three steps, depending on what the athlete needs.

Some coaches also use mini-hurdle approach runs, placing low cones or flat markers every stride or every other stride for the last 6–8 steps. The vaulter runs through, lightly stepping over the markers without breaking posture. This is one of the best examples of how to teach consistent stride length and prevent overstriding into takeoff.

Technical examples of pole vault run-up drills with pole in hand

Once the athlete can hit their marks consistently without a pole, it’s time to add the implement. This is where examples of pole vault run-up drills start to blend sprint mechanics with technical skills like pole drop and plant timing.

A classic example is the mid-mark pole run. The vaulter starts from their mid-mark (often 4–6 lefts from takeoff) with the pole in the carry position. The drill: accelerate smoothly, initiate the pole drop on the correct stride, and arrive at the takeoff point tall and under control. No jump, no plant into the box—just a run-through. These examples include 4–8 reps, focusing on the exact stride where the pole drop begins.

Another example of a pole-in-hand drill is the slide-box approach run. Using a slide box or a practice box placed on the track, the vaulter runs a shortened or full approach with the pole, executes the plant into the slide box, but does not leave the ground aggressively. The emphasis is on:

• Maintaining speed into the plant
• Keeping the hands moving up, not out
• Hitting the takeoff step under control, not reaching

These real examples of slide-box runs help athletes tie together the rhythm of the approach with the timing of the plant without the pressure of clearing a bar.

Another advanced example of a pole vault run-up drill is the long-approach pole run with soft takeoff. The athlete runs their full approach with the pole, plants into the real box, and performs a light, low takeoff—more like a bound than a full jump. This is one of the best examples for experienced vaulters who need to keep their approach aggressive while cleaning up takeoff angles.

Best examples of pole vault run-up drills for step accuracy

If you’ve ever watched an athlete hit perfect form in the air but foul because they were too far under or too far out, you know step accuracy can make or break a vault. Here are some of the best examples of pole vault run-up drills that target checkmarks and consistency.

One powerful example is the double-checkmark drill. The coach sets two visible marks on the runway: one at the mid (often 4–6 steps from takeoff) and one at the takeoff board. The vaulter runs multiple approaches, and the coach records which foot hits which mark each time. The goal: land on both marks within a small tolerance, like ±4 inches. These examples include giving the athlete feedback after each rep—“You were 6 inches under on the mid, 4 inches under at takeoff”—so they learn how it feels to be on, under, or out.

Another example of a step-accuracy drill is the backward build-up approach. The vaulter starts at the box, stands in their ideal takeoff position, then walks or jogs backward in their normal stride pattern until they reach their start mark. Then they turn around and run the full approach. This example of a drill helps athletes understand where their body needs to be at each segment of the run, instead of just guessing a starting point.

Some coaches also use video plus mark tracking as a modern example of how to refine the run-up. The coach films the approach from the side or from behind and uses software or simple slow-motion playback to analyze where the feet land relative to the checkmarks. This is one of the best examples of combining technology with traditional step-check drills, and it lines up with modern sports science practices used in many NCAA and elite programs.

Real examples of pole vault run-up drills for posture and relaxation

A fast approach doesn’t help much if the athlete is tense, leaning back, or staring at the bar. The next group of examples of pole vault run-up drills focuses on posture, relaxation, and staying tall.

One simple example is the hands-on-hips run. The vaulter runs a shortened approach (maybe 6–8 steps) with their hands lightly on their hips instead of pumping their arms. This forces them to run with an upright trunk, active hips, and no backward lean. After several reps, they repeat the same distance with normal arm action and try to copy the same tall posture.

Another example is the eyes-up focal point run. The coach picks a visual target beyond the pit—like a tree, a scoreboard, or a sign—and tells the vaulter to keep their gaze on that point for the entire approach. These examples include coaching cues like “run to the tree, not to the bar.” This reduces the common habit of looking down at the box or up at the bar mid-run, which often throws off posture and rhythm.

For athletes who tense up with the pole, a great example of a run-up drill is the relaxed grip pole run. The vaulter runs with the pole but is instructed to keep their bottom hand almost loose enough that the coach could tap the pole out of their hand mid-run. The idea is to kill the death-grip habit and let the shoulders and arms stay loose. These real examples are especially helpful for younger vaulters who “muscle” the pole instead of letting it move naturally.

How to organize these examples of pole vault run-up drills into a session

Knowing a lot of examples of examples of pole vault run-up drills is one thing; using them in a logical way is another. Here’s how many coaches structure a 60–90 minute practice around the approach.

Early in the session, after a general warm-up and a few strides, coaches often start with 4–6 no-pole acceleration runs from the full mark. Right after that, they move to 4–6 pole carry shadow runs to connect the sprint feeling to the pole.

Next, they might pick 1–2 rhythm-focused drills, like 3–5 step rhythm build-ups or mini-hurdle approach runs, and do 6–8 reps total. These examples include short rest periods—about 60–90 seconds—to keep the quality high but the body warm.

From there, they transition into technical work with the pole, using mid-mark pole runs, slide-box approach runs, or long-approach runs with soft takeoff. Most coaches keep these at 6–10 quality reps, not an endless grind. The last part of the session might include 4–6 full vaults or just a few higher-intensity takeoffs, depending on the time of year and fatigue level.

This kind of structure shows how real examples of pole vault run-up drills fit together logically instead of becoming a random menu of exercises.

Safety, fatigue, and recovery: the often-overlooked side of run-up drills

Run-up drills are lower impact than full vaults, but they still stress the legs and nervous system. Maintaining speed and form under fatigue matters for both performance and injury prevention.

While there isn’t a giant body of pole-vault-specific injury research, general track and field and sprinting guidelines apply. Overuse injuries in the lower leg, hamstring, and hip are often linked to sudden increases in volume or intensity. Organizations like the National Institutes of Health highlight how progressive loading and adequate rest reduce overuse risk in running-based sports (NIH). Likewise, advice on managing training load and recovery from sources like the Mayo Clinic can help athletes balance hard sessions with recovery days (Mayo Clinic).

When you use these examples of pole vault run-up drills, keep an eye on:

• Total high-speed approaches in a week
• How often the athlete feels tightness or soreness in the hamstrings or calves
• Sleep, hydration, and general recovery habits

A simple rule for high school and many college vaulters: two heavier approach-focused days per week, with lighter technical or strength work in between, often works better than hammering full approaches every day.

FAQ: common questions about examples of pole vault run-up drills

Q: What are some good examples of pole vault run-up drills for beginners?
For brand-new vaulters, start with no-pole runs from a short approach, hands-on-hips runs for posture, and simple pole carry shadow runs. These examples include easy coaching points like “run tall” and “same foot on the board every time,” without overloading them with plant details.

Q: How many reps of each example of a run-up drill should I do?
Most coaches stay in the 4–8 rep range for each drill. Enough to learn the pattern, not so many that form breaks down. For full-speed approaches with a pole, many programs cap total high-quality reps (including vaults) around 10–16 in a session, depending on level and time of year.

Q: Can I use these examples of drills during the competition season, or are they just for preseason?
You can and should use them in-season. The volume might be lower, but 5–10 minutes of no-pole runs, mid-mark pole runs, or slide-box approaches before full vaults help keep your approach sharp without wearing you out.

Q: What are real examples of mistakes to watch for in run-up drills?
Common issues include leaning back as speed increases, looking down at the box, overstriding into takeoff, and tightening the grip on the pole as you accelerate. If these show up, shorten the approach, return to simpler examples of pole vault run-up drills like no-pole runs or mid-mark runs, and rebuild rhythm and posture.

Q: How do I know if my step marks from these drills are consistent enough?
If your mid and takeoff marks are within about 2–4 inches over multiple reps, you’re in a good zone. If they’re drifting 8–12 inches or more, it’s time to revisit rhythm drills, video feedback, and double-checkmark work until the pattern settles down.

When you string these real examples of pole vault run-up drills together—no-pole runs, rhythm build-ups, pole runs from the mid, slide-box approaches—you’re not just “doing drills.” You’re building an approach that feels automatic, confident, and repeatable on meet day. That’s when the fun part of vaulting really starts.