Plans are built around phases, not weeks
Most pole vault plans are calendar-based, week 1, week 2, week 3. A better plan is phase-based, train the phase that's weakest, until it's not weakest anymore. AI tells you which phase to start with.
A pole vault training plan should adapt to what your form is doing now, not what it was doing last season. Here's how to structure a pole vault plan around the phases the AI flags as weakest, strength block, technique block, plyo block, and re-test against video at the end of each.
Most pole vault plans are calendar-based, week 1, week 2, week 3. A better plan is phase-based, train the phase that's weakest, until it's not weakest anymore. AI tells you which phase to start with.
Plans without checkpoints turn into routines. Every two to three weeks, upload a pole vault clip and let the AI check whether the gap closed. If it didn't, the plan changes.
Once the takeoff is dialed in, the next gap shifts. The plan follows the gap, not the calendar. AI re-prioritizes after every video re-test.
Build a pole vault plan around the phase that's costing you the most, train it for two to three weeks, re-test on video, repeat. AI tells you what to start with and what to do next.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of pole vault coaching.
This is the schedule a typical HS or club program uses during the in-season. Wednesday's drill focus rotates based on what AI form check flagged from the weekend's tape.
Approach work + short-run plants. Strength: posterior chain, core.
Pure sprint speed (no pole). Plyo: bounding, depth jumps.
Full vaults at 60-80% effort. Drill the phase that flagged on the weekend video.
Recovery / mobility. Optional: stationary-pole swing drills.
Meet day or full-effort vault session. Grip up only if approach is dialed.
Off.
Tape review. Compare reps against AI-flagged targets, plan the next week's drill focus.
Progression is non-linear. The ladder below maps marker behavior, typical pole vault performance, approach length, and last-5m approach speed to the technical focus that should dominate your training block.
| Level | Marker | Performance | Approach | Speed | Training focus |
|---|---|---|---|---|---|
| Beginner | First season, reach grip, no full bend yet. | 6-10 ft | 4-8 strides | n/a | Plant timing, takeoff position, basic swing. |
| HS Developing | Inside grip range, partial bend. | 10-13 ft | 10-14 strides | 7.0-7.8 m/s | Approach consistency, full takeoff, swing to inversion. |
| HS Top / Club | Top of grip range on 13-14 ft poles, consistent full bend. | 13-16 ft (M) · 11-13 (W) | 14-18 strides | 7.8-8.8 m/s | Sprint speed, deeper inversion, pole turnover. |
| College | 14-15 ft poles, top of grip range, deep inversion. | 16-18 ft (M) · 13-14.5 (W) | 16-20 strides | 8.5-9.3 m/s | Speed retention through plant, refined swing, push timing. |
| Elite | 16+ ft poles, near-Bubka takeoff velocity. | 18+ ft (M) · 15+ (W) | 18-22 strides, 42-46 m | 9.5-10.0+ m/s | Speed at takeoff, plant tightness, energy retention. |
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.