There are several factors required to get a high vault in the pole vault event. However, one factor that is essential is speed. The pole vaulter needs to generate enough speed on the runway and transfer that speed into vertical power by using the pole. Without speed, the vaulter won’t be able to catapult themselves over the pole.
The pole vaulter needs to reach their top speed by the time they place the pole ready to vault over the bar. Since the vaulter will have a run-up distance between 25-40m, they must learn how to accelerate and reach their top speed by the time they are ready to attempt their vault.
Pole vaulters need to do speed training. Below are a few training tips to consider.
Focus on building your acceleration.
You will know how many steps you will have before planting your pole to attempt the vault. You must learn how to power through and accelerate off each stride.
You will need to focus on acceleration drills of 30-40m . To begin, it would be good to record a benchmark time across 30m and 40m. Your goal over time will be to improve the time by increasing your acceleration and power, so that you will have more speed when you are approaching to do the vault.
What kind of drills can you do to improve your acceleration?
You will need to focus on building your explosive power, which will increase your speed and the acceleration in your strides during your approach.
Plyometrics
Hops for distance
You will need to do hops on one leg for distance. Aim to do reps of 10 and measure the distance that you cover. Then divide the distance by 10. Get the average and aim to improve on that distance every time.
Bounding for distance
You will need to do bounds on both legs for distance. Aim to do reps of 10 and measure the distance that you cover. Then divide the distance by 10. Get the average and aim to improve on that distance every time.
30-40m stride throughs from a standing start.
Do fixed 30 or 40 metre sprints and focus on improving your time. If possible, use an electronic timer to help you get accurate measurements.
Focus on developing explosive strength that will allow you to improve your horizontal speed and acceleration. This will help you improve your pole vault performance.