Grip:

The width of the grip should approximately equal the distance between the pole vaulter's shoulders. The top hand grips the pole with the palm facing upward, and the bottom hand assumes a grip with the palm down. For best results the top hand should be held 6" – 12" from the top of the pole.

To establish the proper distrance between you hands, grip the pole with just the top hand. Turn sideways to the pit and reach the top hand back as far as possible. Next, place the bottom hand on the pole in a position underneath the armpit of the top arm.An effective Pole Carry allows the athlete to run at top speed during the Approach Run. When the Carry is correct, the vaulter is able to run with a sprinter's erect posture while maintaining top speed. If done poorly, the Pole Carry is uncomfortable and restricts the athlete's ability to run at top speed. 

Carry:

Carry the pole with the pole tip raised and angled slightly across the body so the hips can move freely. It is personal preference how high the pole tip is elevated. We suggest raising the tip to a position that feels comfortable.  

The right-hander positions the right (top) hand next to the right hip so it can bear most of the pole's weight. The right hand is held directly under the right elbow and both face forward towards the landing pit. The left hand holds the pole in front of the chest. A right angle is formed from the left hand to the left elbow. Another right angle is created from the left elbow to the left shoulder. The left hand holds the pole in a relaxed manner and guides the pole during the Approach Run. The hands remain shoulder width apart and do not change position. We suggest moving the pole up and down slightly during the Approach Run. Do not allow the vaulter to pump the pole forward and backward at any time during the Approach Run.

Start beginners with an Approach Run no longer than five (5) take-off steps. Have the right-handed vaulter count each left step as it hits the runway. This builds a consistent running rhythm and will make it easier to teach the planting action that follows the Approach Run. When the beginner shows improvement you can increase the number of steps, but keep the Approach Run between 60 and 90 (5 - 7 take-off steps) until the vaulter becomes more proficient.

The vaulter must run tall. Maintain good posture – chest up, shoulders back. Each foot lands underneath the knee to produce maximum power as the toes contact the runway in a clawing action.

Begin the Approach Run slowly, then increase rhythm and intensity to reach maximum controllable speed just before Take-Off.

Use two checkmarks, one at the start of the Approach Run and the other at the vaulter's Take-Off mark.

The Plant is perhaps the most important link in the pole vault chain. When done correctly, it creates a bridge that is used to convert the horizontal Approach Run into vertical lift-off. When the Plant is not done well, it becomes very difficult to execute later phases of the vault naturally and dynamically. When the vaulter plants the pole correctly, he or she normally will land safely in the pit. A poor Plant causes erratic vaults.

During the Approach Run, the pole tip is gradually lowered until the pole is parallel to the runway, waist high. The Plant starts as the next-to-last take-off step is about to land.  Both hands drive upward, not forward, to smoothly convert horizontal movement to vertical lift.

As the last non-take-off step hits the runway, the top hand drives up to a position close to the ear. The bottom hand also lifts so the pole is kept parallel to the runway about ear high.

Do not push the lower hand towards the box! Lift it upward. Keep both elbows underneath the hands. The planting action resembles an upward punch.

The vaulter drives both hands upward and forward during the final step. The top hand passes just in front of the ear as it moves upward. The lower arm also drives upward. The pole tip lands in the box approximately 2/3 back. As the pole tip slides towards the back of the box, the vaulter continues to drive the top of the pole upward and forward while jumping off the runway.

If the Plant is done correctly, the pole tip slides to the back of the box instead of being thrust against it. Pole bending is delayed, and the vaulter and the top of the pole are able to continue moving upward.

The Take-Off and Drive Swing are products of a well executed Approach Run and Plant. Driving off the runway with upright posture and following the inward bending pole produces the dynamic energy needed for a powerful vault.

The Take-Off follows the completion of the Plant. It is the moment the pole tip hits the back of the box, the arms extend upward/forward fully and the vaulter leaves the runway. Everything happens simultaneously, like an explosion. Keep the top arm straight and drive the top of the pole forward/upward as the Take-Off merges into the Drive-Swing. 

Make sure the vaulter remains upright and does not pull the pole. As the pole bends, the chest moves ahead of the straight top arm to form a reverse letter "C". (watching from the right side of the runway). The bottom arm exerts pressure on the pole during the Plant and Take-Off, but the left elbow bends during the Drive-Swing to allow the chest to drive in front of the top arm. The chest stays in front of the right arm during the Drive-Swing as the vaulter remains upright. This delays the Swing-Up and prevents an early rock-back.

The Take-Off (or Drive-Swing) ends when the pole stops bending forward. The Rock-Back (or Swing-Up) begins when the pole bends to the side. (left for right-handers, right for left-handers) The vaulter swings in a wide arc like a gymnast on a high bar.  The take-off leg whips through as the hips swing upward and inward toward the shoulders. The head and shoulders then drop down underneath the hands to allow the hips and legs to continue going up the pole until the vaulter is completely upside down. That is the end of the Swing-Up. Warning: Do not pull with the arms during the Swing-Up. Allow the power built up from the previous phases to propel the hips and legs up the pole.

As the Rock-Back finishes, the Extension Pull-Turn takes over. The vault is almost complete, but you need to put the frosting on the cake to maximize the height. If done well, the Extension Pull-Turn shoots the vaulter upward to a handstand over the top arm to take advantage of the unbending pole. If done incorrectly, the vault is ruined.

The vaulter is inverted, facing forward on a bent pole, as the hips and legs extend upward. The lower arm pulls down towards the hip to continue upward movement and to keep the body straight. Make sure the lower arm's elbow bends and moves inside the unbending pole. Continue to face forward until the lower arm finishes pulling and upward extension of the body is completed. Then the top arm, which has been straight, begins to pull and the entire body executes a full unit turn around the pole. (to the left for right-handers) Stay close to the pole during the turn.  When the turn is completed, the vaulter will be facing back towards the runway. Keep the legs together and stay close to the pole as you are poised to be thrown upward over the crossbar by the power of the unbending pole.

The Fly-Away is the final phase of the pole vault. If previous phases are done well, the vaulter is in position to be catapulted up and over the crossbar with great power. The Fly-Away happens naturally. The vaulter should not try to manipulate things. Just go with the flow!

As the vaulter booms off the pole, the bottom hand releases first. The elbow points out as the hand is brought into the chest to avoid dislodging the crossbar. Keep the head low and the feet high until the hips clear the crossbar. Raising the head too soon will lower the hips onto the crossbar.

Get a final push with the top hand before removing it and gently lifting it upward as the hips continue to rise over the crossbar and the legs drop. 

The head rises as the torso clears the bar while the hips drop. Then the vaulter lifts both hands keeping the hands close to the chest and the elbows out to avoid the crossbar.

After clearing the crossbar, the vaulter prepares to land on his or her back with both knees bent.