Workouts tied to your weakest phase
If the takeoff is your weakest part of pole vault, the workout is takeoff-specific. If it's the approach, it's approach-specific. The AI matches the right workout to the gap it sees.
Pole Vault workouts are most useful when they target the gap between where your form is now and where it needs to be. Upload a clip, AI analyzes the rep, and surfaces the pole vault workout themes that fix what it found, strength, plyometric, technique, or speed.
If the takeoff is your weakest part of pole vault, the workout is takeoff-specific. If it's the approach, it's approach-specific. The AI matches the right workout to the gap it sees.
Most athletes default to strength work because that's the gym. pole vault also needs plyometric power and pure technique reps. AI helps you balance the three based on what your form actually needs.
Workouts only matter if they show up in the rep. Upload a clip after a workout block, AI tells you whether the gap closed or whether the same gap is still there.
Skip generic workout lists. Upload a pole vault clip, get the workout themes the AI thinks your form needs, then re-test on video to confirm the gap closed. That's the loop.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of pole vault coaching.
Distribution between these themes shifts across the season. off-season skews to the strength and plyo categories, in-season tilts to technical and speed work. AI form check tells you which category to weight in a given week.
Sprint training that retains speed under pole-carry conditions. Highest-leverage variable: +0.54 m peak height per +1 m/s.
Vertical impulse for takeoff and swing-up.
Strength for the swing-up and inversion phases.
Posterior chain, core stability, single-leg drive.
Rep-volume on the specific drill that targets your AI-flagged phase weakness.
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.