Pole Vault- Made Simple

Dylan SchmidtAndale High School

Dylan.schmidt@usd267.com316-304-9729

Overview

1. Background / Records2. Philosophy 3. Talent Identification/

Recruiting4. Planning (Pre-Season)5. 6 Elements of Pole Vault /

Drills6. Practice Structure7. Questions/Video

Background Middle School (5th-8th)

7’, 7’, 10’6”, 12’ 6” High School (Andale)

13’ 7”, 14’ 6”, 15’10”, 16’ 1 ½” College (KSU / WSU)

16’ 7” / 17’ 1” Post-College (WSU)

Didn’t Jump Higher Speed/ Pole Vault

Athlete Coaching Private Lesson (WSU) G.A. Wichita State (1 yr.) Circle HS (2 yrs.)

PV (Middle Sch. / HS) Andale HS

Sprints / Jumps Wellington HS

Head Coach / PV Andale HS

Sprints / Jumps

Andale Boys RecordsRank Name Height Year1 Dylan Schmidt 16’ 1 ½” 20012 Dustin Schmidt 16’ 1” 19993 Jim Gruenbacher 15’ 3” 19984 Jonah Ungles 15’ 0” 20125 Kyle Horsch 14’ 7” 20066 Jon Baalmann 14’ 6” 20047 Ben Horsch 14’ 6” 20088 Andrew Rowland 14’ 6” 2011

9 Ethan Meyer 14’ 4” 201310 Chris Bush 14’ 4” 1988

Notice the “1” increments (Raising the Bar- Earl Bell)

Andale Girls RecordsRank Name Height Year1 Emily Rowland 12’ 5” 2013

2 Jessi Irving 12’ 1” 2002

3 Abby Rowland 11’ 3” 2008

4 Lizzy Schmitz 11’0” 2008

5 Grace Shiach 11’ 0” 2012

6 Kim Friedrichs 11’ 0” 2011

7 Leah Eck 10’ 8” 2005

8 Olivia Orth 10’ 8” 2013

9 Angie Ramsey 10’ 7” 2004

10 Natalie Schauf 10’ 7” 2009

Top 3- Last 18 yrs. / Runner Up or State Champ 17 out of 18

Philosophy- Pole Vault There are many

important elements to the pole vault. However if one thing stands out, you MUST pole vault to be a great pole vaulter.

Other Key Elements:

I. Speed (Enhancement/Run-Up Drills)

II. Jumping Ability (Takeoff Drills)

III. Basic Strength (Gymnastics)

*Training should be Balanced, Structured, Flexible

Philosophy-Event/Athlete/Coach The 3 Keys of the Pole Vault

1) Attitude (The will to get better)-Get the kids that are dedicated know

matter talent level…lead by example

2) Time (Reps, Reps, Reps) -We will always be doing something…

rain, snow, or sunshine

3) Attention to Detail (Instruction/ understanding Instruction)….The how and the why…

“Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming.”

-John Wooden-

Personal Record!!! (P.R. Prize!) League Champion Regional Champion State Champion All-American

Talent Identification/ Recruiting

Junior High VJ / 3 Step Vertical

Guys: 6 inchesGirls: 4 Inches

Coach Schmidt: Middle School Basketball Coach

Planning- “Managers”

Meeting Place: Same Place Every Day(3:55)…GymAnnouncements, Motivation, Etc.

Event – (Pole Vault)

Warm-Up (Mod, Mod, High, Low)FundamentalsDrillsTechnique WorkRunning/Plyo’s (5:35pm) (Monday)Core / Cool-Down

What Needs to Be Done Everyday-Managers

Pole Vault Poles out to the Track Pits Uncovered Standards Up Water out of the box Marks on the track Takeoff’s Marked Rings Hung Up Camera Charged

3 Pre-Season Musts

1. Time / Plan2. Pole Inventory3. Camera

Planning –”Practice”

Order of Operation

1) Technique 2) Speed3) Speed Endurance4) Strength

12-13 weeks8 meets Regionals / State

You must be fresh to work technique, if not you develop poor habits.

Yuriy Sedykh- WR Holder Hammer Throw

Threw, and Threw, and Threw Technique, Technique,

Technique

Planning- MaterialsAthletes Need to Bring

1. Bookbag2. Spikes3. Implements4. Jersey/shorts5. Socks6. Food7. Water bottle8. Vault notebook9. Chalk10. Tape11. Towel12. Tape measure13. MP3 player14. Clothes (HAT)15. Poles16. Workout Book

Coaches Need to Bring

1. Coaches Bag2. Chalk3. Stop watch4. Wrist watch5. Tape6. Towel7. Tools (Vice Grip, etc.)8. Pole Tips9. Tape measure10. Clothes (HAT)11. Water bottle12. Spikes13. Food14. Vault Book (poles, flex, athletes marks, etc.)

15. Workout Book 16. Radio/ Music

Planning Practice – “Being Gone” Champs (At Home)

Warm-Up (Continuous Pole Vault)

Med Ball Throws x3

FundamentalsHand Holding Drills- Base, 1 step, 2 step, slow motion, walking plants 3x10

Technique- “Beat the tip” x football field (twice)20/20 Drill x4Long Pole Runs x10

3x Max Handstands

Warm-Down (Jog/Stretch)

Planning - Practice – “Indoor” (Mod, High, Low) Announcements/Mental Preparation

Warm-Up (Dynamic)

Med Ball Throws x4

FundamentalsHand Holding Drills- Base, 1 step, 2 step, slow motion, walking plants 3x10

Technique- (Pole Runs) 4-6 step x 10-14

Running/Plyo’s/Circuit

Fun/Gymnastics/Wrestling Room / “Bar Clearance Drills”

Warm-Down (Stretch/Rope or Bands)

Film/Chalk Talk (Elite / HS Film )

6 Elements of Pole Vault Technique

1) Pole Carry2) Run-Up3) Plant4) Take-off5) Swing Up/Rock

Back6) Bar Clearance

I have broken down the vault into 6 elements however it must be understood and viewed as one continuous movement.

1) Pole Carry- Coaching Pts.1. The pole is supported with

the bone structure

2. The back hand should full grip the pole (this takes a little time/wrist flexibility)

3. The back hand will control the drop of the pole and the pole will rotate on the front hand

4. When carrying the pole you should be as relaxed as possible (arms, shoulders, etc.)

1) DrillsDaily Fundamentals

3x10, repeat if coach is busy!

1) Home (Base)2) 1 step3) 2 step4) Pole drops5) 4 step Slow motion6) 6 Step Walking Plants

Video

2) Run-Up- Coaching Pts. KEY ELEMENTS OF EFFECTIVE RUN-UP, POLE DROP ARE: 

The Run-up starts with the very 1st step out of the back All phases leading into the takeoff have one goal, gain as

much controllable velocity as possible!

1. -pole is carried high with left wrist under pole and right hand close to hip

2. -velocity increases to mid-mark (3 strides from take-off)3. -once you reach mid-mark the pole drop is initiated4. -also, when reaching mid-mark the stride length is constant (to

gain effective acceleration [20-20 strides]

it will also:5. -allow hips to be high, tall posture6. -allow pole drop and 20-20 strides to flow together “active”7. -pole is lowered by tilting bottom hand and rolling back hand,

while pole gains a horizontal position over track

2) Run-Up DrillsDrill #1 : Pole Runs

1. Pole runs are something that can be done anywhere (indoors, cold weather, etc.)

2. We will work on pole runs from (8, 10, 12, 14, 16 steps)

I feel it is important to be working your long approach almost everyday in some type of way.

Key elements

3. -First Step: The run starts with the first step. When you step back to push off, you must keep your hips tall and push out of the back. (Push)

4. -Counting: is important for rhythm. Teach kids to always count down so they end on the same number 5,4,3,2,1 (count left foot for right handed jumper)

5. -Pole Carry: Carry the pole vertical at the beginning of the run and make sure you are relaxed through the shoulders and upper body

6. -Pole Drop: The pole drop must be “active.” Active means that the vaulter and the pole act as one together. The pole must always be falling and the athlete must learn how to time the pole drop where they are working with the pole instead of working against it. When the vaulter strikes on his 3rd left (RH vaulter) there should be a dramatic dropping of the pole. Almost allowing the pole to free fall.

Video

3) Plant- Coaching Pts.

1. The pole plant is a 4 step process

2. A relatively narrowed grip is used (pull-up width)

3. An early, controlled plant in which the left hand is kept high as the fulcrum and the pole rotates as the right hand is drive high (right hand controls drop)

4. On the penultimate step the hands should be at the forehead

5. The pole is driven high by the top hand

6. The top hand is completely raised before the pole hits of back of the box or take-off foot touches down

7. The bottom arm allowed to flex immediately after takeoff so that the bottom hand moved back above the head. Note that this was not a passive flexing of the left arm but rather a dynamic controlled flexion.

8. Emphasize the importance of not driving the left arm into the pole at takeoff but rather being dynamic with the arm and allowing the chest through the shoulders and swing around the top hand.

3) Plant Drills

“Sand Plant Drills”

1) 2 steps - “Hands at forehead”

2) 4 steps - “Hands at Hips”

3) 6 steps – “Hands at Hips” more speed

Coaching Points:4) Takeoff before the pole hits the sand

(back of the box)5) Stay behind the pole (Hips), Move the

chest into the pole keeping 6) Maximize pole to ground angle (plant

the pole tall)

Video

4) Takeoff- Coaching Pts.

1. The pole/ground angle is maximized

2. The energy of the run-up must be “hit” or transmitted to the pole by a very strong and tall top arm, with a slight forward angle

3. The heel of the opposite foot is driven under the butt

4. The body is rigid and “hard” from the top hand through the shoulders, chest, back, butt and leg

5. Where the left hand does not push prematurely against the pole

6. Where the plant is completed before the pole hits the back of the box

7. Where the vaulter jumps or springs off of the ground before the pole strikes the back of the box. Nothing is more important in all of the pole vault then this concept!

Bubka: “In pole vaulting the crucial factor is how to transfer energy to the pole, through the complete body of the vaulter; the arms, shoulders, hips, back and legs. But if the pole begins to bend while the vaulter is yet on the ground, it is impossible to transfer the energy; all the energy is lost and goes to the box.”

4) Takeoff Drills

Drills:

1. 6 Step Straight Pole2. Straight Pole Jumping3. Short Run

Coaching Points:

4. Vaulter must takeoff before the pole hits the back of the box

5. The pole to ground angle is maximized

6. The pole drop is “active” and the run is “tall” throughout

Video

5) Swing Up/ Rock Back- Coaching Pts.Coaching Pts.1. After takeoff continue to drive the take off leg

back to create a slight flexion at the knee, if enables the athlete to begin a long accelerating swing of the leg similar to a powerful soccer kick.

2. In an attempt to better understand the action of the takeoff leg it should be viewed as a “whip” rather then a swing.

3. The energy of the whip is carried on into the inversion. The vaulter should roll the pelvis upward with the left leg staying as straight as possible.

4. In this way they move into a position of “covering” the pole

5. As soon as this movement is completed the vaulter drops the shoulders and then drives the hips vertically upwards.

Mistakes1. The athlete attempts to move

into the vertical position too soon after take off.

2. The take off is “flat” and towards the pad instead of up through the pole.

3. The vaulter is gripping too high in relation to the quality of their run, plant and takeoff.

4. The vaulter is using a pole which is either too soft or too stiff.

5) Swing Up/ Rock Back Drills

“Long Swing Drill”-3 step Run-Small pole

1. The vaulter is off the ground before the pole hits the back of the box

2. There is constant pressure on the pole throughout the vault pressure is “out and away”

3. The trail leg “whips” through as the vaulter moves into position to cover the pole

Video

6) Bar Clearance- Coaching Pts.

Coaching Points:

1. Relax, Relax, Relax

2. Turn thumbs down, elbows out to hollow out the chest

3. Keep head down coming off the pole!

6) Bar Clearance-Drills

“Back roll-Ups”

Coaching Points:

1. Relax, Relax, Relax

2. Turn thumbs down, elbows out to hollow out the chest

3. Keep head down coming off the pole!Video

Weekly Practice OverviewPractice Pole Vault Practice

Monday (Neuro)Pole RunsDrills/ Long or Short Run

Tuesday Short Run

Wednesday (Neuro)Long Run (Big Jump Day)

ThursdayPre-Meet: Long Run

(Opening Bar)

Friday (Neuro)Meet

SaturdayOff / Film

SundayLong ,Short Run, Drills

Monday (Neuro)Sprint Workout (Accels/ Flys)

Tuesday Circuit/ Tempo Runs

Wednesday (Neuro)Sprint Workout (after)

ThursdayCircuit/ Tempo Runs/Pre -Meet

Friday (Neuro)Sprint Workout/ Meet

SaturdayOff / Film

SundayOff/ Film

Pole Vault Planning Short Run Routine Long Run Routine

1. Daily Fundamentals (Holding Pole)2. Sand Plants (Takeoff/Plant)3. Bar Drills (Swing/Rock Back)4. Long Swing (Swing/Rock Back)5. Fresno’s / Pop-Ups (Takeoff)6. Short Runs (Plant)

1. Daily Fundamentals (Holding Pole)2. Approaches (Run-Up)3. Fresno’s / Pop-Ups (Takeoff)4. Long Run

Video

Thanks!

Dylan SchmidtAndale High School

Dylan.schmidt@usd267.com316-304-9729