Approach runs, no pole
Most vault problems start with an inconsistent approach. Run your full approach without a pole, mark every step. 6 reps a session. Builds the rhythm pole-vaulting demands.
Pole vault is the most equipment-heavy event in track, but most of what slows vaulters down is technique you can drill anywhere. Approach work needs only a runway. Plant timing drills work with a broomstick. Swing patterns drill from a pull-up bar. Below: the drills that transfer from home to the pit.
Most vault problems start with an inconsistent approach. Run your full approach without a pole, mark every step. 6 reps a session. Builds the rhythm pole-vaulting demands.
A broomstick or empty pole simulates the plant motion. Practice the timing of the plant: pole at hip, then rising, then planting at the top of the run. 3 sets of 10 plants.
Hang from a pull-up bar, drive both legs up to a pike position above the bar. Mimics the vault swing pattern. 3 sets of 5-8 swing-ups per session.
Approach and swing work only matter if they show up in real vaults. Once a week, film a full vault, AI grades plant timing, swing position, and pit landing. The home drills should move all three numbers within 4-6 weeks.
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