Kevin Blackwell Branson High School Pole Vault Coach blackwellk@branson.k12.mo

1. Run Fast and Hold On!!! Kevin Blackwell Branson High School Pole Vault Coach blackwellk@branson.k12.mo.us

2. So you want to be a pole vaulter? • What to look for – Speed – try to make the fastest kids on the team pole vaulters. Jumping ability – better the jumper, the better the vaulter. Athletic Ability – Good coordination, balance, strength and power. Attitude – “Guts not Nuts” What we sometimes get -

3. Where to begin? • Simple tests for ability • 30 Meter Dash (Don’t need to time) • Long Jump (half-run length, don’t worry about fouls, measure from take-off point. • Hurdles – two hurdles 10 yds apart at lowest setting – looking for coordination • Rope Climbing – test strength and power

4. Bend and Grip Progression Find the Bend • Fonzie – thumbs to the top • Hand Width – shoulder width apart • Shoulders Square • Comfortable – not a death grip –RELAX zatznotfunny.com

5. Carry the Pole • Sprinter without arms • Focus on a progression emphasize pole position • Walk with the pole – keep the tip in the center • Jog with the pole • arms work as shock absorbers • Run as mechanically correct as possible • Sprint with the pole • Can never do too many pole runs • Cut stubbies • Tie a towel to the end of a pole

6. The Plant • Progression – teach proper mechanics • Standing with pole on the ground- raise the pole (Watch for proper position) • Standing with knee drive • Watch mechanics – right handed vaulter should have their right foot back to start and step with right foot first • Standing with knee drive and lunge • Walking with knee drive and lunge (Introduce counting) • 3-2-1-lift-pop • Jog and vault off the ground • Sprint and vault (not worried about steps yet)

7. Marking Steps • Once they have the proper form you can now mark steps • Sliding box • Gym with a towel • Track with chalk • Plant position • Look down = Slow down • Again focus on Mechanics and Consistency

8. Getting Off the Ground • Short-run vault with no bendin the pole (Standards all the way back) • 3 lefts (1-lift-pop) standing grip into the sand, standing grip plus two fists into the mats • Gradually raise the grip (remember to emphasize speed into the pit and staying under control in the air) • Don’t raise the grip higher than 3 feet above standing • Again, focus on a progression (Don’t move on until each is mastered) • Sitting • Swing-ups • Swing and shoot the turn

9. Getting Off the Ground • 5 step run with a bend ****Don’t force the bend, the bend will happen by itself***** • Still focusing on good mechanics • Pole two feet longer than the athletes non-bending grip and at or slightly above their body weight. • Ex: 5 lefts at 10’6” with no bend and weighs 130 • Proper starting pole would be a 12’6” 130/135 or a 12’ 135/140

10. This is what it should look like!

13. This is not what it should look like!

15. Take Off and Drive • Long jump – knee drive under control • Noodle Drill

16. Swing Up • Swing Up 2

17. Pull Turn • Turn Over Drill 23 • Kick the Bungee

18. Fly Away • Floor Slide Drill

19. Putting It All Together • Tara Diebold • Fun Stuff

20. Resources • http://www.pvei.com/ • http://www.neovault.com/ • http://www.polevault.com/ • http://www.skyathletics.com/drills.htm • http://www.coachr.org/pv.htm • http://www.csd509j.net/cheldelin/gabled/Track_Manual.htm#VII