Suggested Steps & Check Marks Sequence

Take-off Step"
1. Pole should be pressed up and
forward 100%.
2. Take short last step.
3. Jump up Into pole.
4. Push hands high.
5. Resist with bottom arm.

 

 

Plant Foot Check Mark"
Please mark this step when you measure your step L This is the step when you should Start pushing the pole forward and up. The vaulter does not see these check mark L The coach can gauge the vaulter's "real step" from this mark. Since most of us make adjustments on the last two steps, it makes our take off distance invalid for adjusting approach steps.

 

 

 

 

 

 

 

"Athlete's Check Mark"
Know the distance from back of box and distance to starting point. Know the number of steps, skips or whatever you use. This check mark should be your take-off foot. You should see your foot hit the check mark as you go by.

 

2suggested_steps.gif (17854 bytes)

1suggested_steps.gif (23318 bytes)

 "Penultimate Step" next to last).
1. When this step is done properly it makes the T.O.
feel easy.
2. Keep moving the pole forward and up.
3. Keep posture vertical.
4. Hips are lower than previous steps due to running
over compressed leg.
5. Be aware of box and take off point.
6. Anticipate short last step, as you come off
compressed penultimate leg.

 

Use these steps to build speed and set the body into proper sprinting position: Vertical trunk, knee lift, proper head position, etc. Begin to focus on take-off spot

 

 

 

 

 

 

 

 

IMPORTANT
The goal is to start with the same speed end stride length each time. The number of steps between the starting point and the check mark should be between 3 and S~ It can be either an even or odd number as long as it's the same each time. 

Have a specific check mark (measured) for all drills and vaulting:

Jump off drills 40'-55'.
Swing up or rock-back drills 40'55'.
Pole runs earns as competitive run.
Short run vaulting 40'-65'.
Long run or competitive run 70'-1 10'.

 "Starting Point Check Mark"


Know exact distance from the back of the box. Start with same foot each time.
  • Encourage your vaulters to have a measured step and check mark system.
  • Use a can of spray paint and mark the edge of your runway like the diagram on page 61.
  • Require them to know the length of their approach in feet.
  • Require them to start their run with the same foot every time.
  • Require them to have a second left or take off foot check  mark if they run further than 80'