Pole+Vault

=//__What is Pole Vault?__//= Pole vault is the track and field event in which an athlete typically uses a glass fiber pole (though they can be carbon fiber and used to be aluminum and bamboo) to propel themselves over a crossbar for varying heights. It is ranked as the 16th hardest individual sporting event in the world, according to ESPN reports, amd is the only track and field event to even break the top 30.

=//__Choosing the Right Pole__//= = = =__//How to Hold the Pole//__= = = =//__Catching Your Step__//=
 * Keep in mind, and athlete must //always// be under the weight requirement listed at the top of the pole. If an athlete is over the weight limit for that specific pole, this puts the vaulter at risk, as the pole has the possibility of snapping beneath them mid-vault. This is also referred to as the flex number.
 * Poles vary in height as well. The shortest pole would most likely be around 9', with there being no limit as to how long a pole could be. Over the years, athletes have been able to jump higher than anyone ever thought was humanly possible. Decades ago, an average-sized pole for an Olympian could be as short as 15', however this length is now becoming customary for even high school vaulters.
 * There are many brands to choose from, with varying colors and amounts of carbon present inside the pole. Some of the more popular brands include Pacer One, Pacer Mystic, Rocket, and SkyPole.
 * I am describing how to hold the pole as a right handed vaulter. If you are left handed, simply switch the sides
 * Your dominant hand (my right hand for me) should be slightly behind your right hip, close to the butt. Your right palm should be facing forward, with the thumb wrapped around the pole. Your other 4 fingers should be resting on your hip/butt with the fingers outstretched, straight, and facing towards the ground.
 * Your left arm should form a 90⁰ angle out in front of your body, placed at chest height. The left hand should have the palm facing downwards, with all 5 fingers wrapped around the pole. In the picture to the right, you can see how clean and precise of an angle this Russian vaulter makes with her left arm.
 * As a //beginner// vaulter, make sure the tip of your pole is no higher than eye level when you are accelerating down the runway. Any higher, and this will make it difficult to get into the plant position before takeoff. However as you reach higher heights, this may change based off level of comfort.
 * 1) Go to the vault box (the metal in-ground hole just before the pit) and stick the pole in the box.
 * 2) Stick your hands straight up in the air with the pole. Make sure you are gripping as high up as you can so your arms are completely locked out. This is now most likely your grip for when you vault. There are exceptions: You may have to grip lower if you are straight pole-ing and newer to vaulting, or grip higher if you are more experienced and beginning to bend and flex.
 * 3) Turn 180⁰ with the pole in hand so you are now facing the runway.
 * 4) Have someone watch to see where your step falls on your dominant foot.
 * 5) Sprint full speed down the runway, facing away from the pole vault pit.
 * 6) You can do anywhere from 3 steps to 15, there really is no right or wrong number of steps to have. However, keep in mind that the more steps you have, the more tired you will become, as the sprint is much longer. Beginner vaulters usually use anywhere from 3-5 steps during practices as not to tire themselves out during the run.
 * 7) Once you have hit your desired number of steps, the person catching your step will make a mark on the runway to determine where you will begin all further vaults. Throughout the duration of the practice or meet, steps may change depending on the height being cleared, exercise being performed, or technique the vaulter exhibits.

=//__The Run__//= "//Not all fast vaulters are elite vaulters, but all elite vaulters are fast." - USATF// * Here is a video depicting Running Posture: https://www.youtube.com/watch?v=0qR2wOTH69A
 * Make sure you start out with a "bang." The distance that vaulters cover on the runway can be less than 50 meters in distance, so having an explosive takeoff is necessary in order to garner the speed necessary for the actual vault itself.
 * In order to maximize speed, proper sprint technique is required, which means that a lot of necessary components to a good 200 meter dash also apply to pole vault.
 * Hips must be up and core must be tight. If you lower or sink your hips, this can take away precious speed and time from your vault.
 * Both over striding and under striding can be detrimental to your run, as this can screw up your plant, hand grip, and mark. A vaulter must find what is comfortable for them, and know their body in order to figure out the proper stride necessary.

=__//The Plant & Take Off//__= * Here is a video depicting the Take Off and Swing: (also applies to // In the Air // section below) https://www.youtube.com/watch?v=RSmrt6xtgoo
 * 1) During the last 2 steps of the run, you should straighten your back arm (right one if you are right handed, and visa versa) until it is completely straight.
 * 2) As your back arm straightens, your front arm should be out in front of you at about a 45⁰ angle.
 * 3) Your core must be locked and very tight, as the momentum from the take off must be carried over into the next phases in the air when clearing the bar.
 * 4) Plant the very tip of your pole into the edge of the vault box
 * 5) Make sure to keep your arms //completely locked and straight,// as bending them mid-vault could cause the pole to snap back and hit you.
 * 6) Your lead leg, or right leg if you are right hand dominant, should drive upward and bend at the knee. This is called the "Figure 4" position, and is what the image to the right is depicting.
 * 7) As you approach the Figure 4 position, your body will go into a natural swing so long as your speed is maintained and arms are locked. This swing is necessary in order to get over the bar, and the vaulter should allow the momentum to carry them as they take off the ground.

=__//**In the Air**//__= Once your left foot jumps from the runway and your right knee drives forward, you are officially considered to be in the air. This is the most dangerous part of vaulting, and must be performed with extreme caution. Also, vaulters should //always// wear a helmet, regardless of experience, as certain mistakes can be fatal.
 * Remember to "row" with your arms. This means that the pole should be moved over to the left side of your body, with your left arm tucked alongside your body. If you were to forget this step, it becomes more difficult to get over the bar and throw the pole. Though it may feel unnatural at first, "rowing" the pole over to the left can make or break your vault.
 * Once you get in the air, you have to immediately combine the use of your core and momentum (which should be tight) to swing your legs up to your hands. For an onlooker, it looks as though the vaulter is in a fetal position while in the air. This position is only held for a few tenths of a second, as it is the transitional body position into the turn.
 * As soon as your feet reach your hands, allow the momentum and swing from this position to keep carrying your torso into a straightened position. At this point, the athlete's head is facing the ground, with the feet outstretched towards the sky. The body must be completely straight and elongated in order to start turning.
 * In order to throw the pole and effectively clear the bar, you must turn your body. If you are right handed, you cross your right ankle over your left to gain momentum midair in order to turn your body completely. Because all these actions are occurring in faster than 1 second, the speed you garner from sharply moving your body is enough to get your body to turn.
 * At this point, your stomach is facing the ground and your head facing the runway. With your body arched in an upside down "u" position and the bar beneath you, you must push the pole backwards towards the runway. In doing this, it ensures that the pole will not knock over the bar and scratch your vault.
 * After you push the pole, there is nothing left to do except fall backwards onto the pit. Make sure you fall on your back and not on your feet, as this can lead to a sprained ankle or shin splints.

=__//**Drills**//__= arm-up drills: https://www.youtube.com/watch?v=814aFoXRoGI

Plant drills: https://www.youtube.com/watch?v=eKD6gWvDP_A

Take off and Swing drills: https://www.youtube.com/watch?v=wC4KiXuoJN4

=__//**Example**//__= https://www.youtube.com/watch?v=oGhwjxuUNxs
 * In 2013, Jenn Suhr of the U.S. set the Indoor Women's World Record at 5.02 meters (16 feet 5.5 inches). This video shows her clearing this height for the first time and breaking previous record holder Yelena Isinbayeva of Russia, getting the gold for the U.S.

https://www.youtube.com/watch?v=jDkmyCX7gxM
 * This is an example of what //not// to do while vaulting. He finished his swing too early and didn't allow his momentum to carry him over the bar before he turned.

https://www.youtube.com/watch?v=3ANGZm0xPOA
 * If you're every curious as to just how phenomenal it is to be a pole vaulter, watch this.