Learning how to Pole Vault: The Pop-Up Drill

Have you ever wanted to try pole vaulting but don’t know where to start? Try starting with the “pop-up drill”! It’s a simple drill that will get you started on your journey to becoming a pole vaulter.

Before starting, make sure you are in the proper environment to pole vault, such as a high school track, college track or an indoor venue with a pole vault pit, knowledgeable coach and proper equipment.

• Step One, Hand grip: Once you have established which foot you prefer to jump off of, place your pole straight up and down next to your body and if you are a left foot jumper, reach your right hand as tall as possible to reach the pole. Do the same with your left hand if you are a right foot jumper. This will be your top hand. Your other hand, your bottom hand should fall right around your armpit. Once you have your grip height established bring the pole to your side and make sure you are holding it similar to the man in the image below.

• Step Two, The Run: Now that you have your hand grip and pole you will learn your run fairly quickly. If you’re right hand is at the top you will start your run with your left leg in front and your right leg behind. If you’re left hand is on top you will do the reverse. Now run a simple 3–4 strides to be comfortable with the pole. Your run should look similar to the image below

• Step Three, The approach: Once you figure out the above, you are now ready to hit the runway! Pop up drills can be done on the grass and on the runway, they are executed in similar manners. Your run should be between 20–30 feet from the box ( end of the runway) where you plant your pole. Get comfortable with your run first then you are ready to start planting the pole.

• Step Four, The Takeoff: Now that your run is accustomed to the runway, now it is time for what many beginners believe to be the most intimidating part of the drill; the takeoff. With your spot on the runway, make your way down running with a consistent speed and on your final step around 5–10 feet, again depending on your stride length, jump off your dominant foot and plant the pole nice and tall as demonstrated in the image below.

• Step 5, The Landing: Congratulations! You have taken off from the runway, now allow yourself to be moved into the pit, stay tall and hold position and land on your feet. If done correctly, as you move into the pit your hands will end up at your right side if you’re right hand is on top, and the opposite if you’re left hand is at the top.

Congratulations again! You attempted your first pop-up drill, now get back to the runway and try again and again and again. This drill takes many attempts to make perfect and will help you in the long run if you decide to continue pole vaulting!