Pole Vault Ground Drills and Core Strength
by: Tim Werner

       Studying  pole vault ground drills and core strength may can increase your ability to coach or train for the pole vault. These sequence photos of pole vaulting and pole vault drills with an explanation of proper technique will enhance your pole vault knowledge and form.  These exercises for weightlifting, running, sprinting, throwing and jumping will help develop form, balance, technique, flexibility, speed, strength and power.

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We do 3 sets of 10 repetitions of each of these drills 3 times a week.

     These pole vault ground drills are designed to be done with a vaulting partner. The pole vaulters take turns doing and assisting these pole vault drills. If no partner is available, the space under a couch, fence or door can be used.

New: We do these drills against the fence.  The pole vaulters hold the fence instead of their partners ankles as shown in the pictures to do these exercises.

A.  Pole Vault Power Rockbacks

     This pole vault power rockback drill is done with the aid of a partner. Have the other vaulter stand behind you. You lay on your back flat on the ground with your arms straight behind your head and hold the standing vaulter’s ankles. Try to push the ankles away. The rest of your body is in the take-off position. Do power rockbacks from this position. Emphasize lifting the hips. Try to keep the hips rotating around the shoulders. Try to keep the body as long as possible. Extend the lead leg up as it reaches the top of the rockback. Finish in a completely extended position with hips and feet directly above the shoulders.

B.  Pole Vault Leg Arches

     This pole vault drill is done with one pole vaulter standing. The other vaulter is lying face down on the ground holding the standing vaulter's ankles. Push the ankles away and extend the toes back. Lift the knees just off the ground keeping the body extended. Hold this for three seconds and then relax.

C.  Pole Vault Sit-ups

     This is a pole vault sit-up drill done by sitting on the ground with bent knees and arms crossed on your chest. Have the other pole vaulter hold your feet. Do sit-ups in this position, each time touching the lower back flat on the ground, without touching the shoulders down, and sitting up as far as possible.

D.  Pole Vault Back Arches

     This pole vault drill is done lying on the ground face down with the fingers laced behind your head and your body extended. Have the other vaulter hold your feet down. Lift your chest slightly off the ground keeping your elbows up. Hold this position for three seconds and relax.

E.  Pole Vault Abdominal Crunches

    This  pole vault drill is done from the sit-up position with a partner holding your feet. Keep your arms at your side and three inches off the ground. Start with your shoulders on the ground with your chin at your chest. Curl up bringing your shoulders toward your hips and lift your lower back slightly off the ground. Hold this position for three seconds and relax.

Ground Rockback With No Pole

   Start on your back in the take-off position.  Your top arm starts at a 45`angle to the ground and straight, then presses into your hips as they rise without passing the vertical line of your shoulders.  Your bottom arm should start long, and as your hips rise it should pull into your left shoulder.  Your lead knee should should start up above your hips.  As your straight trail leg rises your lead leg should straighten and come together with your trail leg.  Finish with your body from your shoulders to your feet completely extend with your straight top arm pressed against your hips.  Do not let your top hand pass  the vertical line of your shoulders. 

Ground Rockbacks with pole

    Have another vaulter hold a pole steady against the track slightly tilted back and across the pole vaulters shoulders.

    Start on your back in the take-off position.  Your top arm stays straight.  Your bottom arm elbow should be between the pole and your hips.  Your lead knee should should start up above your hips.  As your straight trail leg rises your lead leg should straighten and come together with your trail leg.  Finish with your body from your shoulders to your feet completely extend with your hips pressed against your top arm.  Do not let your top hand pass the vertical line of your shoulders.