Athletics
Beginner pole vaulting techniques to help take your skills from fundamental to flawless.
There’s a lot to master when it comes to proper pole vaulting techniques. From your pole grip to the power of your approach, it’s all about harnessing incredible focus and athleticism. But for pole vaulter Armand “Mondo” Duplantis, there’s something else driving his incredible jumps. He explains in an interview with Red Bull.
"It's all about this rhythm,” he says. “I have it in my head and I can feel on the runway when it's right.”
Finding that rhythm takes effort, but with enough practice, the payoff is a sweet reward. Below you’ll find a complete guide to beginner pole vaulting techniques to help take your skills from fundamental to flawless.
01
Understanding the equipment
What does it take to launch yourself to great heights? Learning how to pole vault starts with getting to know all of the essential pole vaulting equipment.
- Pole. Vaulting poles are often made of a flexible fiberglass-carbon fiber blend, meant to propel you high over the bar. They’re designed to support specific weight ranges, so it’s important to select one that supports your body.
- Mat. Thick foam mats help cushion your landing after you clear the bar.
- Helmet. You’re rarely required to wear a helmet in pole vaulting, but you can if you prefer for extra protection.
- Pole vaulting shoes. Shoes with spiked soles will give you all the traction you need on the approach and takeoff.
02
Basic pole vaulting techniques
The approach run
Your jump starts with the first step of the approach — so it’s important to set yourself up for success. You need strong posture and a lot of power to get a good head start. Starting at a distance about eight to 10 strides away from the bar will give you good momentum, but beginners may want to start closer. To count strides, start off with your right foot, and count how many times your left foot hits the ground.
You can hold the pole at your hip, with your dominant hand at the top, near your chest, and your non-dominant hand below, further down the pole. Make sure your wrist is facing the sky, not down; otherwise, the pole can fall to the ground. You don’t need to hold the pole completely vertically. In fact, holding it diagonally across your body can support good posture on the approach.
Keep your hand movement to a minimum once you establish grip, so the pole stays in place. With your pole in position and your spine straight and steady, you’ll sprint toward the vault box in front of the cross bar.
Plant and takeoff
As you get closer to the vault box, you’ll lower the pole in preparation for the plant. When you’re ready to plant, imagine there’s a bullseye at the bottom back edge of the box. Maintaining good control as you lower the pole is essential for generating the right amount of velocity for takeoff that will give you good height.
When you plant the pole, you’ll straighten both arms simultaneously and lift your dominant knee into the air. The pole should start to bend as you begin to take off. Keep pushing down on the pole with your non-dominant hand to increase your upward momentum.
Swing and extension
When the pole bends, that’s your cue to swing your non-dominant leg in the air. Continue pushing on the pole with your non-dominant hand until you're in an upside-down position. Be mindful to not pull on the pole, though, until your hips are above your head. The velocity from your approach and the strength of your take off should generate enough force to move you up and over.
You can pull toward your hip with your dominant arm for extra height once your hips are in the right spot. Engage your core to keep yourself in motion as you turn your dominant foot in and turn your hips around the pole.
While there’s a lot going on in this step, it’s vital to complete it in one swift motion. Duplantis describes his own method for the swing and extension, also called swing and inversion.
“The inversion involves a lot of technique and a lot of timing, but also a lot of physical strength,” he explains. “I try to get upside down as quick as I can and be parallel with the pole. That's when you get the highest in the air."
Flyaway and landing
When you’re fully upside down and you’ve reached maximum height, you’ll push off from the pole and let go. Your legs should stay straight over your head as you do this. Once you’ve let go of the pole, turn your body so you’re ready to land on your back safely on the mat. As you land, your legs should be slightly raised and your hands should be near your chest. Try to keep your back relaxed to minimize impact upon landing.
03
Training drills for beginners
Pole vaulting drills are a great way to improve your performance. From breaking down individual pole vaulting techniques to challenging yourself to reach new heights, these drills will improve your skills with regular practice.
- Pole sprint drill. No matter how fast you are on the track, it takes time to get used to running with a pole in hand. Practice sprint training drills, including bounding and high knees, while holding the pole in the approach position. This can also be a gradual progression, where you do a few repetitions slowly jogging before you’re ready for a full-power sprint.
- Pole to vertical drill. Learning to aim the pole for your plant is a lot easier if you start stationary. Pole to vertical drills involve standing in one spot and practicing hitting a target. You’ll move the pole from an angle, to completely vertical, and then past vertical in a horizontal direction. It helps to start with a low grip and slowly progress higher over time.
- Sandpit drill. Need to work on your plant and takeoff? Grab your pole and head to the long jump sand pit for this one. Approach the pit from four steps away and plant the pole into the sandpit. You’ll keep your upper hand on the pole, swing around, and land on the foot you took off on.
- Rope drill. With this drill, you get multiple benefits, as you improve your swing and strengthen your muscles and overall coordination in one move. You’ll jump up onto a rope — the kind you might’ve had hanging from the ceiling in your school gym. Using the same hand position as you would for pole vaulting, get into takeoff position and swing the rope. As the rope sways, swing your takeoff leg to pull yourself up into an inverted position.
- Pull up drills. Good old-fashioned pull ups are a great way to increase your upper body and core strength. You can mix it up and widen your grip for variation. You can also give yourself an extra challenge with switchers, a move where you pull yourself up with alternating grips, briefly let go, and then catch the bar, reversing your grips.
Shoot for the stars and fly high
If you want to aim high as a pole vaulter, it all starts with mastering the foundations of pole vaulting techniques. Follow these pole vaulting tips when you practice and eventually each jump will be driven by muscle memory and instinct. Duplantis describes this experience perfectly.
"It hits the back of the box and after that, I just react," he says.