How to Exercise for the Pole Vault

In pole vault, the athlete uses a pole that is twice his size. Running with the pole as fast as his legs will carry him, he slams the pole into a box the size of a piece of paper and flies over a horizontal pole three times higher than himself. It may look fluid and instantaneous, giving you the impression that it is easy, but it requires much physical strength.

Things You'll Need

• Leg press machine
• Shoulder press machine or free weight dumb bells
• 12-foot pole
• Track (preferably)
• Chin-up pole

Instructions

1. 

   Work on your running and sprinting. Your running ability is key to the pole vault. The speed you run at the box will be the force you transfer to the pole. Go to a track or a 1/4-mile stretch. The easiest way to mark out a 1/4-mile is to get in a car and drive while watching the odometer. On a track, start where the track just begins to turn. Walk at a pace just a little above your normal walking speed. As soon as the track begins to straighten out, run at full speed till the track begins to turn again. Walk the turn as before, and run the long again. Do this for 3 revolutions of the track, or just under a mile. Walk the quarter mile at a speed just above your walking speed. At the end, turn around and run at your fastest speed. When you get to the end of the 1/4-mile, turn around and walk to the other side. Do this till you have run 6 times.

2. Strengthen your jump to get the best push off. That first jump will get you in the air, high enough to make you fly. Use your 1/4-mile distance or the track. On a track, mark a half way point on one of the long sides. Holding the pole with the tip raised in the air, jump with your jump off foot as high as you can again and again till you get to the half way point. Walk the other half of the leg. Turn around and repeat this 4 times.

3. 

   Build your shoulders with the shoulder press or free weight dumbbells. Sit down with your back straight and supported. Raise your hands straight above your shoulders. The best way to figure this out how much weight to use is to try the weight. You should use enough weight to do 15 presses, where the thirteenth to fifteenth press took a decent amount of effort but you could still manage it with no help. Do 3 sets of 15 presses for a total of 45 presses.

4. Another good shoulder work out is using a chin-up (pull-up) bar. Grasp the bar at shoulder length. Pull yourself up and duck under the bar so that the bar touches your upper shoulder. Do 3 sets of 15 pulls for a total of 45 pulls.

5. 

   Build your legs up with the leg press. The leg press will build your thighs, thereby helping with the run and the jump. The leg press in on raised incline. Use the same method of choosing the weight as you used for the shoulders exercise. Sit in the leg press, and tell your spotter to release it. The weight will come toward you and force your knees to your chin. Push the press up the incline till your legs are straight. Bring it down till your knees are above your chest. Hold it at your chest for a count of 3, then press the weight back up. Do 3 sets of 15 presses or a total of 45.

Tips & Warnings

• Always drink plenty of water.

• Always stretch before starting any rigorous activity.

Resources

• Video on exercising for the pole vault