Pole Vault Drills

The instructions for these drills are for a right-handed jumper.

Leaving the left foot stationary and the top hand above the head, step back with the right foot and put it on the ground a couple of feet behind the left foot
The hips, shoulders and top hand should be above the right foot with the left foot on the plant mark
Step forward into the take-off position (Fig 4)
Keep the hips, shoulders and top hand in line and vertical as they move forward until the pole tip hits the back of the box or curb
Repeat the drill from 1

Keep the pole tip on the ground as it moves back and forth in this drill, and do not lean on the pole when it hits the back of the box or curb.

Start in the plant position
Step back with the right foot
Step back with the left foot
Keep the right hand next to the ear (Fig 2)
Lift the pole tip 6" off the ground
Step forward into the plant position raising the right hand straight up above the head
Do not push the pole into the box
Lower the pole tip as the hands rise
The right hand should be completely extended before the pole tip reaches the back of the box or the left foot touches the ground (Fig 3)
Do not let the left foot pass the left knee as it steps forward
Make sure the toes of the right foot pull through under the hips and into the plant position quickly
Do not let the toes of the feet point back as they rise to come off each step

Two-Step Plant

Start in the plant position
Step back with the right foot
Step back with the left foot
Step back with the right foot
Lower the right hand to just above and alongside the hip (Fig 1)
Raise the pole tip to the same height as the right hand
Step forward into the one-step plant position raising the top hand to the ear and lowering the pole tip as they move forward (Fig 2)
The feet should make the same turn-over as in the one-step plant drill
Continue moving forward into the plant position

Fig 1

Fig 2

Fig 3

Fig 4

Put a tape box on the runway or track with plenty of running room after the tape box
Measure your step and put a tape mark (#1) at the starting point
Put a tape mark (#2) two steps out from the plant
Stand on the (#2) tape mark, holding the pole horizontal in the two-step plant position
Place two hurdles, one on each side of the runway, alongside the pole tip, with the hurdles set at the same height as the hip
Place two hurdles, one on each side of the runway, ten yards from the first set of hurdles
Place two hurdles, one on each side of the runway, ten yards from the second set of hurdles
Now, you should have three sets of hurdles, ten yards apart and all set at hip height

Start at your run-up starting mark (#1)
Assume the plant-up position (Fig 3) with the pole tip 6" off the ground
The right hand stays directly above the head, trying to keep the hand hig
The left arm pushes up on the pole to maintain its position
The left elbow is bent and slightly out to the side
Do full approach runs in this position, keeping your running speed through the box
Work on keeping the hands above the head while the feet maintain a good turnover
Try to keep the knees up
Accelerate until a constant stride length is achieved, then maintain that stride length
Keep running until you pass the box

Begin at your starting mark (#1) with a normal approach start with the pole up in the vertical position
Do the acceleration and pole drop phase of the approach
When you reach the (#2) tape mark on the runway, the pole tip should be even with the top of the hurdles and over the centre of the runway
Hold the pole in this position, level with the runway, until the pole tip reaches the second set of hurdles
Put the plant up on the next two steps (Fig 3)
Let the pole tip hit the ground when the plant goes up
Hold the plant up until the body passes the last set of hurdles
Try to maintain total body and pole stability and proper running technique
Keep the stride length constant through this phase

The competition rules for this event are available from:

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (2004) Pole Vault Drills [WWW] Available from: https://www.brianmac.co.uk/polevault/drills.htm [Accessed