How to Train for the Pole Vault
The pole vault centers on three fundamentals: the approaching run, the planting of the pole and the take off. To train for the pole vault, emphasize techniques that improve those three areas until you excel at each of them.
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Instructions
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Set up a step--something solid enough to support your weight--between 1 foot and 1.5 feet off the ground. Stand next to it and step up on top of it with your right foot. Quickly switch and step up with your left foot. Repeat this process ten times per foot, increasing your pace as you continue. This helps prepare you for the take off. Once you have the technique down, try it with a heavy weight in your hands to simulate the pole.
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Hop forward on your right foot for 60 feet, and then turn around and hop back to your starting place on your left foot. Make sure you land on your toes each time. This builds up the muscles in your legs. You can increase the pace and the distance as you improve.
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Run in place for 10 seconds. Land on your toes every time you touch the ground. Try to quicken your pace but don't extend the time involved. This emphasizes the approaching run and helps you to move quickly in a short time.
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Skip forward quickly for 60 feet, landing on your toes with each step. Then turn around and skip back to your starting position the same way. This helps regulate your stride during the approach. Work on increasing your speed across that distance.
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Take one right step forward and then jump vertically as high as you can. Repeat the process with your left step. This helps you make the most of your take off.
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Work on brief long jump routines. Make three left steps and then take a long jump, planting for the leap on the third left step. Then repeat the process with your right foot (make three right steps and plant for the leap on the third right step). Make sure you have a soft surface to land on (the sand pit at any track and field facility should be fine). Increase the number of reps the harder you train.
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Tips & Warnings
General conditioning and exercise are recommended for any kind of serious training. Sprinting, lifting weights and similar workout routines should always be a part of pole vault training.
