Technique of the vault
The approach
During the approach the pole vaulter sprints down the runway in such a way as to achieve maximum speed and correct position to initiate take-off at the end of the approach. At the beginning of the approach the pole is carried upright to some degree, and gradually lowered as the vaulter gets closer to the landing pit. The faster the vaulter can run and the more efficient his/her take-off is, the greater the potential energy that can be achieved and used during the vault. It is common for vaulters to gradually increase running speed throughout the approach, reaching maximum speed at take-off. Vaulters increase stride frequency while keeping the knees up like a sprinter. Unlike short sprint events such as the 100M in which a forward lean is used to accelerate, vaulters maintain a more upright torso position throughout the approach to counter balance the effect of carrying the pole.
The plant and take-off
The plant and take off is initiated about three steps out from the final step. These last three steps are normally quicker than the previous strides and are referred to as the "turn-over". The goal of this phase is to efficiently translate the kinetic energy accumulated from the approach into potential energy stored by the elasticity of the pole, and to gain as much initial vertical height as possible by jumping off the ground. The plant starts with the vaulter raising his arms up from around the hips or mid-torso until they are fully outstretched above his head, with the right arm extended directly above the head and the left arm extended perpendicular to the pole (vice-versa for left-handed vaulters). At the same time, the vaulter is dropping the pole tip into the box. On the final step, the vaulter jumps off the trail leg which should always remain straight and then drives the front knee forward. As the pole slides into the back of the box the pole begins to bend and the vaulter continues up and forward, leaving the trail leg angled down and behind him.
The swing up
The swing and row simply consists of the vaulter swinging his/her trail leg forward and rowing the pole, bringing the top arm down to the hips, while trying to keep the trail leg straight to store more potential energy into the pole, the rowing motion also keeps the pole bent for a longer period of time for the vaulter to get into optimum position.
Once in a "U" shape the left arm hugs the pole tight to efficiently use the recoil within the pole. The goal is to carry out these motions as thoroughly and as quickly as possible; it is a race against the unbending of the pole. Effectively, this causes a double pendulum motion, with the top of the pole moving forward and pivoting from the box, while the vaulter acts as a second pendulum pivoting from the right hand. This action gives the vaulter the best position possible to be "ejected" off the pole. The swing continues until the hips are above the head and the arms are pulling the pole close to the chest; from there the vaulter shoots his legs up over the cross bar while keeping the pole close
the key to a great swing up is just that. Swing the straight, extended trail leg through, breaking at the waist just after the trail leg passes the pole. The swing continues until the feet are past the pole. The biggest mistake that vaulters make is to tuck the trail leg knee in. This absorbs most of the energy from the swing instead of putting it into the pole. Keeping the trail leg straight all the way through adds energy to the system and keeps the pole bent until you have finished the swing and are in the best position for the inversion.
"tuck and shoot", meaning you tuck the trail lag in and go into a ball, stops adding energy into the system and the pole starts to recoil before you have finished your swing. Now you are fighting to get into and stay in an inverted position through the end of the vault.
Extension/Inversion
The extension refers to the extension of the hips upward with outstretched legs as the shoulders drive down, causing the vaulter to be positioned upside down. This position is often referred to as "inversion". While this phase is executed, the pole begins to recoil, propelling the vaulter quickly upward. The hands of the vaulter remain close to his body as they move from the shins back to the region around the hips and upper torso.
The inversion phase is all about "popping" the hips through. The shoulders should drop back naturally if you can concentrate on the popping the hips through all the way to vertical. The bottom arm collapses to the inside of the pole. Core strength is the key for this phase.
Pull/Push/Turn
the next phase is a pull - turn - push movement. The PULL: This key is to keep moving and keep yourself aligned with the pole, moving straight UP for as long as possible. This is where the core strength is required to hold yourself in a straight vertical position for as long as possible. The TURN: As the name implies, the vaulter turns 180° toward the pole while extending the arms down past the head and shoulders. Typically the vaulter will begin to angle his body toward the bar as the turn is executed, although ideally the vaulter will remain as vertical as possible. A more accurate description of this phase of the vault may be "the spin" because the vaulter spins around an imaginary axis from head to toe. Only when you have almost stopped moving up should you break at the waist and turn over the bar. The PUSH: After turning, one continues to move up the pole vertically and starts to push with their arms as if doing an inverted push up. This stage gains important height needed for the next step which is clearing the bar, facing it.
