Learn the phases in order
Don't try a full rep on day one. pole vault is a sequence, each phase its own skill. Master phase 1 before phase 2, before the full rep. AI tells you which phase needs the most work right now.
Starting pole vault is mostly about not grooving in habits you'll have to break later. Here's where to start, which phases to learn first, the form errors to recognize before they become permanent, and how to use AI form check from rep one.
Don't try a full rep on day one. pole vault is a sequence, each phase its own skill. Master phase 1 before phase 2, before the full rep. AI tells you which phase needs the most work right now.
The mistakes beginners make are predictable. The same form errors show up in week 1 of every athlete's pole vault. The earlier you catch them, the easier the fix, six months in is too late.
Your first month of pole vault should be on video. Even bad reps. AI gives you the same coaching notes a real coach would, but available immediately, on every rep, not just the ones a coach happened to be watching.
Beginners benefit most from form check, not most experienced athletes, because catching errors early prevents the months of un-grooving later. Film your first reps, get the AI's read, fix what's small while it's small.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of pole vault coaching.
The progression below is conservative. the goal is to groove correct technique before bar height becomes a goal. Every week ends with a video re-test against the previous week to confirm the pattern is sticking.
Pole carry on the runway, no plant. Goal: tall posture, hands at hips, comfortable carrying without erratic movement.
Walk-in plants into a soft pit (2-3 strides). Goal: top hand timing, plant into the back of the box, soft landing.
4-step approach + plant + small jump from a low standard. Goal: takeoff under top hand (plumb).
6-step approach + full takeoff with bar at low height. Goal: free takeoff (plant and takeoff simultaneous).
Progress to 8-stride approach with bar at competition heights. Goal: bend the pole to 90°, swing leg long.
Extend approach to 10-12 strides, add swing-up drills, work toward full inversion.
These drills come from coaching practice (Dahlman, Petrov-Bubka tradition, Slippery Rock camps). Each card lists the phase it targets, the method, what to watch for, and a prescribed rep volume.
Top hand timing relative to takeoff foot; vertical-overhead plant position.
From a 4-step walk-in, plant the pole into the box and hold the takeoff position for 2 counts. Coach checks that the top hand is overhead and aligned with the takeoff foot toe.
Top hand still rising at plant; foot ahead of plumb; lower arm collapsed.
Vertical trail-leg drive, hip-to-pole alignment.
Hang from a vault pole anchored in the box. Lift trail leg vertically to inversion. Hold at the top for a 2-count.
Trail leg swinging horizontally instead of vertically; bending at the knee.
Shoulder/head drop into inversion, hips-to-pole alignment.
Hanging from a high bar, drop the head and shoulders back to invert. Hips rise toward the bar in a controlled arc.
Pulling with arms instead of dropping shoulders; knees bending.
Plumb takeoff, takeoff foot under top hand.
From 4 strides, plant and jump into the pit without trying for a clearance. Mark every takeoff foot landing with chalk; verify alignment.
Foot ahead of plumb (over) or behind (under). Either kills the bend.
Primary sources behind the numbers and methods on this page.
Five common questions about pole vault that come up in coaching.
A directory of every pole vault page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
Download the app. Film a rep. See what the AI sees. Free first analysis, no card, no account required.