LEARNING THE ROCK-BACK, STRETCH, TURN AND BAR CLEARANCE FROM A HIGH POSITION

If the grip is too low on the pole, the athlete will have difficulty in bending it. He should not widen his grip even though this may assist the bending action.

To assist the bend, the vaulter should attempt to keep the body away from the pole at and

immediately after take-off, using the lower arm. It should be easier with a short approach, or simply jumping from a box into a sandpit.

THE CARRY AND SWING OF THE POLE

Carry the pole on the right side of the body and step forward.

Place the top of the pole on the ground in front.

Place the left foot as close as possible to the bottom of the pole and keep the top hand as high as possible.

Take off from the left foot, drive the right knee forward, and pass the pole on the right side.

Turn and land on the feet facing the run-up, still holding the pole with both hands.

VAULT INTO SAND

Raise the handgrip, approximately 5 m higher then the maximum reach of the athlete.

Take a 4-6 stride approach.

Plant the pole well in front in a sandpit and take off with the top arm high and straight at take-off.

The athlete should first vault for distance and then for height.

Only when the athlete can consistently lift both legs higher than 90 cm, and land well into the sand should he progress to the next stage.

VAULT INTO SAND WITH ROCK BACK AND LANDING

Raise the handgrip approximately 1 m higher then the maximum reach of the athlete.

Take a 6-8 stride approach.

Plant the pole well in front in a sandpit and take off with the top arm high and straight.

The plant action should start two strides from the take-off when the vaulter’s left foot touches the

ground.

The athlete should first vault for distance and then for height.

During the second half of the swing, do a rock-back as discussed in the chapter on technique, and land in the sandpit facing the run-up.

LEARNING THE SWING

After the take-off the vaulter must learn to swing the left leg and bring both legs into a tucked

Position.

Turn and clear the bar, pushing the pole away with the right hand.

Use an elastic band in the place of the bar until the technique is developed.

LEARNING THE ROCK-BACK, STRETCH, TURN AND BAR CLEARANCE FROM A HIGH POSITION

This exercise is necessary to help the athlete to overcome the fear of landing from a high position. The athlete stands on a box approximately 3 m high and does the rock-back, stretch, turn and bar clearance, while landing on the back.