Pole vault: Practical tips to jump higher, stay safe and compete smart

Pole vault can look scary from the stands, but it’s a skill you can learn step by step. Whether you’re just curious, a beginner, or a coach, this guide gives clear, useful actions: how to pick a pole, basic technique, safety habits, and training moves that actually help your vault.

Basics: gear, runway and plant

Start with the right pole. Poles come in lengths and stiffness ratings. If you’re a beginner, pick a pole shorter and softer than what an elite vaulter uses. A coach or trained pro should help match pole length to your height, weight, and skill. Check the pole for cracks or splinters before every session.

Runway posture matters more than raw speed at first. Practice a smooth, controlled approach with 12–18 strides for beginners. Keep your shoulders relaxed, eyes forward, and arms steady. Practice plant drills without a vaulting pit: carry the pole at the correct angle, bring it up smoothly, and plant on a pad. Timing the plant with your last stride makes a big difference.

Technique: takeoff, swing and clearance

On takeoff, drive your free knee up and push the pole forward and up. Think of converting horizontal speed into upward motion. Avoid leaning back; stay slightly forward over the takeoff foot. After takeoff, treat the pole like a hinge: swing your trail leg up fast and pull your hips toward the bar. Coaches call this the “rock-back” and it’s where many vaults gain height.

For clearance, tuck and rotate. Bring your knees up, turn your hips so your chest faces the pole, and push off the pole at the top of the bend. Spot the bar as you clear it and extend your body to reduce the chance of knocking it off. Land on the mat safely—never try to roll or land on a shoulder without training.

Training should mix sprint work, core strength, and specific vault drills. Short sprints and plyometrics improve the approach. Core and hip flexibility drills make the swing and inversion cleaner. Pole-specific drills like short run plant-and-jumps and swing-throughs build coordination without full vault risk.

Safety must come first. Always use certified landing mats that meet standards and never vault alone. Warm up the shoulders and wrists, and build grip strength gradually. If you feel sharp pain or unusual discomfort, stop and get checked. Replacing worn poles and padding regularly is cheap compared to an injury.

Want to compete? Learn the rules about pole dimensions, takeoff boxes, and attempt order. Work with a coach to pick realistic opening heights and progress in small increments. Track results, record your approach marks, and adjust your pole choice as you improve.

Pole vault rewards patience. Focus on small technical gains, train consistently, and respect safety practices. With time you’ll link the approach, plant, swing and clearance into one smooth vault that gets you higher every session.