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Step 1
Proper lifting techniques is a must to reach your maximum potential.Pole vault takes a lot of muscle memory and a lot of time to get down the technique. You can be vaulting three years before you actually feel what it is supposed to be like on a semi-regular basis. Pole vaulting takes core, arm, leg, full-body and mental strength. Since pole vaulting is complex, sometimes muscle imbalances can occur. For example, if you are right handed your right chest or lats and left triceps will be stronger than its counterpart. It will be the opposite for someone who is left-handed. This is caused by the constant motion necessary to vault.
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Step 2
Some things to remember: lift weights and lift evenly. Even though one arm feels stronger, still lift evenly on each side of the body. Muscle imbalances can lead to injury, therefore, you should always lift the same weights on the right and left side. A good exercise for pole vault is the incline bench. This exercise will help you push the pole out in front of your during take-off. Triceps will also help with that so you need to strengthen them. Strong legs and hip flexors combined with the core will help your swing. These are just a few exercises, others to get a full-body workout should be incorporated as well.
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Step 3
Pole Vaulting Otterbein College TeamAny core work you do will work wonders. You have to have a strong core to be able to: 1) swing yourself into and inverted position, 2) drive up the pole, and 3) run fast. Though most wouldn't think so, the approach (run) is a huge component in pole vault success. The faster you can run down the runway the more power you will have going into the box which will give you more momentum at take-off leading to the pole bending and flinging you up and over the bar.
Comments
bar10dr98 said
on 3/1/2009 The pole vault looks so fun, but looks intimidating to an amateur. Thanks for explaining this!