Introduction to Pole Vault Run-up Drills

Pole vaulting is an exciting and challenging sport that requires a combination of speed, technique, and timing. One of the most critical aspects of pole vaulting is the run-up, as it sets the stage for a successful vault. In this guide, we’ll explore three diverse examples of pole vault run-up drills that will help athletes of all levels improve their performance.

1. Acceleration Drills

Context

Acceleration drills focus on enhancing the athlete’s speed and explosiveness during the run-up phase. These drills are suitable for beginners and experienced vaulters alike, as they help develop the necessary power needed for an effective vault.

To perform this drill, set up cones or markers at 10-15 meter intervals on a straight section of the track. Start by jogging lightly to warm up. Then, gradually increase your speed as you approach each cone, sprinting between them to maintain maximum acceleration.

Example

1. Warm-up: Spend 5-10 minutes jogging and doing dynamic stretches.
2. Set up: Place cones at intervals of 10-15 meters along the track.
3. Run: Start at a slow jog, and when you reach the first cone, sprint as fast as you can to the next cone.
4. Repeat: Continue this process for 5-6 repetitions, ensuring to focus on maintaining proper form and technique.
5. Cool down: Finish with a light jog and static stretching.

Notes/Variations

• Adjust the distance between cones based on your skill level.
• Incorporate different sprinting techniques, such as high knees or butt kicks, in between cones for variety.

2. Approach Run Technique Drill

Context

This drill emphasizes the importance of technique during the run-up. Proper form and body positioning can significantly affect the vault’s success. This drill is ideal for athletes who have a basic understanding of pole vaulting but want to refine their technique.

For this drill, find a flat area where you can practice your approach run without distractions. You will need your pole and a partner or coach to provide feedback.

Example

1. Warm-up: Begin with dynamic stretching focusing on your legs and hips.
2. Mark your run-up: Establish a starting point based on your comfort level and pole length, ensuring a consistent distance each time.
3. Run-up: Start your approach run, focusing on keeping your body upright and maintaining a quick cadence.
4. Plant: As you approach the vault box, practice the planting motion of your pole while maintaining your speed.
5. Feedback: Have your partner or coach observe your technique and provide constructive feedback.
6. Repeat: Perform 5-10 repetitions, making minor adjustments based on feedback.
7. Cool down: Conclude with stretching exercises targeting the muscles used.

Notes/Variations

• Use video analysis to observe and correct your form.
• Focus on different aspects each session, like foot placement or body angle.

3. Box Jump Drills

Context

Box jump drills are an excellent way to build explosive power and improve the transition from run-up to take-off. This drill can benefit athletes at any level, helping them develop the necessary strength for a successful vault.

To perform this drill, you will need a sturdy box or platform that is safe to jump on, preferably 12-24 inches high depending on your ability level.

Example

1. Warm-up: Start with a light jog and dynamic stretches to prepare your muscles.
2. Set up: Position a box in a clear area. Stand a few feet away from the box.
3. Jump: From a standing position, focus on your take-off mechanics. Bend your knees slightly, swing your arms back, and then explode upward to jump onto the box.
4. Land: Aim to land softly with your knees slightly bent to absorb the impact. Step back down after landing.
5. Repeat: Try 5-10 jumps, focusing on power and technique with each jump.
6. Cool down: End with stretching to relax your muscles.

Notes/Variations

• Increase the height of the box as you improve your jumping ability.
• To add a challenge, perform the jumps with a pole in hand (without vaulting) to simulate real vault conditions.

By incorporating these examples of pole vault run-up drills into your training routine, you’ll be well on your way to improving your performance and mastering the art of pole vaulting!