I. Overview
  - the role of the Coach
              - to prepare athletes to compete
              - to teach proper technique
              - TO PROBLEM SOLVE - BOTH DURING PRACTICE
                          AND DURING COMPETITION
II. General Rules
  - making BIG changes almost always has an immediate negative effect
  - flaws in technique often occur incrementally (YOU DON’T SEE THEM COMING)
  - look at results - then backtrack to the causes
 
III. Problems you should NOT have to fix
  - not knowing where to start on the runway
  - not having the correct poles available
  - not being prepared (physically/mentally) to vault
  - all of these could be resolved by setting up a routine (pattern)
              - from pre-meet prep the day before, through meet warmup to event warmup
              - find a successful pattern - then stick to it!!!!!!
  The Watkins Pattern
  Pre-Meet (day before the meet)
              - Team Warmup (warmup run, calisthenics, stretches, running drills)
                          - 5 - 5 - 5 - 5
                                      five left-right-left’s
                                      five pop ups
                                      five one arms
                                      five run throughs (on)
                          - check marks - pack poles!!!!!! (take all the poles you might ever need)
  Meet Day
              - Team Warmup  (warmup run, calisthenics, stretches, running drills)
              - marks on runway (starting mark, takeoff point, midpoint if necessary)
              - 3-5 acceleration 100’s
              - check-in poles (meet officials need to be there 60 minutes before the event)
              - 3-5 pop ups
              - 3-5 one arms
              - 2-3 run throughs (step on)
              - one “safety” vault
              - 1-2 full vaults
 
IV.  Carry/Run  Problems
  - General Principles
              - carry/run has ONLY two purposes
                          - generate optimum speed
                          - set up maximum plant
              - anything that interferes with this is NOT GOOD
 

  - Carry Problems
              - Pole is “floating” all over the place - vaulter cannot control it
                          - have vaulter place top hand in contact with hip (right handed vaulter -
                                      right hand to hip) DO NOT “LOCK” INTO HIP - JUST
                                      USE AS A LOCATOR
              - Pole is drifting away from the vaulter during approach or vaulter is running
                          “sideways)
                          - have vaulter use a more relaxed grip on pole  - open hand rather than
                          a “death” grip with top hand
              - Vaulter is drifting from one side of the runway to the other (right handed - usually
                          from left to right)
                          - make sure pole is lined up from the beginning of the run - any rotation of
                                      the pole (cross carry) will create movement in the vaulter   
              - Vaulter cannot consistently hit takeoff mark
                          - use a counting system to create rhythm (slow to fast)
                          - make sure the vaulter is running “tall” with high knees (max. sprinter
                                      position)
                          - Install and use a midpoint mark if necessary
                                      - a midpoint mark  is a mark that the vaulter adjusts to approx.
                                                  half way through their run
                                      - on a seven left approach, the midpoint would go where the third
                                                  left is supposed to hit
                                      - the vaulter WILL adjust to hit this mark (without much slowing)
                                      - this will allow the vaulter to maintain speed and confidence
                                                  through the last four lefts
V. Takeoff Step Problems
  - General Principles
              - hitting the takeoff step at optimum speed with a completed plant is the MOST
                          IMPORTANT PHASE of the vault.  ALWAYS - ALWAYS - ALWAYS
                          have someone (not you - you’ve got more to watch) catch the takeoff step!!!
  - Note:  if the vaulter is “under” (takeoff step is closer to the pit than directly
    under the top handhold) the vaulter will lose energy in the takeoff -- not getting
    as much penetration as they should/could
  - Note:  if the vaulter is “out” (takeoff step is farther from the pit than plum under
    the top handhold) the vaulter will be unable to “penetrate” the pole bend and
    will also create a dangerous bend in the pole
  - Note:  the most efficient takeoff step position is toe “plum” under the  top
    handhold -- or 1-2” outside of that position
  - Vaulter is consistently under the takeoff mark but run is consistent (no long strides)
              - move vaulter back on starting point (and midpoint if used)           
  - Vaulter consistently slows down as takeoff step approaches but hits takeoff mark
              -work on plant mechanics in order to make autonomic rather than conscious
                          action
              - move marks back and emphasize running through plant
                          - vaulters will often “make the mark work” by slowing down in order
                                      to not go under (too close to the pit) - moving the vaulter back will
                                      increase speed
 
- Vaulter takes off from side of runway - vaulting “across” the pit rather than into it
              - look at plant execution - particularly “roundhousing” or swinging the plant
                          from the hip in a circular motion over the shoulder
              - also check that pole is aligned with the runway and dropping straight to the
                          box
  - Vaulter takes a long stride into the final plant step
              this will cause the hips to drop as the vaulter jumps, reducing the vertical
                          component of the takeoff
              - check the plant action as the top hand leaves the hip to go over the shoulder
                          - if the top hand drops behind the hip (pulling the pole back) or if the
                            first motion is foward towards the pit it will cause the striding action
 
VI. Plant/Takeoff Problems (other than step location)
  - General Principles
              - Plant/Takeoff is the critical phase of the vault - ALL energy is stored here
              - The Plant/Takeoff is an athletic jumping (much like long jump) - with both
                          a horizontal and vertical component
              - The more lift a vaulter can create without sacrificing speed, the more efficient
                          the vault
              - Any erratic forces (forces not either directly vertical or horizontal into the pit)
                          will cause difficulties later in the vault
              - THE PLANT NEEDS TO MAXIMIZE THE VAULTER’S HEIGHT WITH
                EVERYTHING EXTENDED UPWARDS DIRECTLY OVER THE
               VAULTER’S HEAD - THE GREATER THE PLANT ANGLE - THE
               BETTER THE VAULT
  - Vaulter consistently plants with bent levers (bent top arm elbow or takeoff leg knee)
              or with the top hand in front of head
              - Plant timing is off - work on executing the plant earlier
              - Vaulter is “aiming” the pole to the back of the box - work on dropping the
                          pole into the front of the box and “sliding” into the plant
  - Vaulter extends arms but consistently plants in front of head
              - Check items above - or
              - Vaulter is rolling shoulders forward in run or plant - causing bad “posture” at
                 plant creating the forward plant position - have vaulter “run tall” with chest out
                and head erect through the plant/takeoff phase
                Note:  foward plant/takeoff position will cause the same effect as having the step
                out - loss of vertical component in takeoff and potentially dangerous pole bend
 
VII.  Using Landing Position to Diagnose Pole and Plant/Takeoff Problems
  - General Principles
              - By noting where a vaulter lands you can tell what and how much energy has
                          been imparted
              - The primary factor in any vault is safety.  A “safe” vaulter is one that
                lands consistently in the “coaching box” (landing zone 4 on chart).  A safe
                vaulter will be a more effective one - both because he/she will feel “safe” -
                and will be more  likely to avoid the injuries that prevent vaulters from vaulting
 
  - Landing in Zone 1 or 2 (this is a safety emergency!!!!!!!!)
              - Vaulter step is way out or under
              - Vaulter is not executing plant - planting with top hand at shoulder level
              - Drop the vaulter’s handhold until the vaulter lands in area 4
              - If necessary go to a shorter pole - but get them in the pit!!!!!!!!
              - Fix other issues (step, plant)
  - Landing in Zone  5 or 6 (this is a safety emergency!!!!!!)
              - Vaulter is creating non-linear energy on plant/takeoff phase
              - check the following - takeoff foot position on runway (not vaulting from center
                          of runway) - if vaulting from side - check roundhousing of plant or
                          cross carry
              - takeoff foot may be way out or under - if so - be careful on correction as energy
                          storage will be much greater and vaulter may end up in area 7
              - check alignment of top hand over takeoff foot (planting late and “getting caught”
                          off line with takeoff
  - Landing in the Zone 7 (only a safety emergency if pole selections changes aren’t made)
              - This is usually good news - vaulter is creating more than enough energy
              - Raise grip (one handhold at a time) or go to a stiffer pole
 
VIII. Problems in Competition
 
Situtation - Vaulter consistently vaults with standards at 25” in practice, but in competition always
  moves them up to 16” or vaulter cannot use the stiffer poles in meets they can vault in
  practice..
  - Vaulter is running faster in competition than in practice, and running his step “under”
    therefore losing energy on takeoff
              - vaulter needs to move step back for competition - use that step for practice in
                order to require competition speed (will not be able to  take as many full vaults in
               practice)
  -Vaulter is flexing lower arm at takeoff and swinging immediately off of the ground
              - vaulter needs to focus on keeping plant tall, with both top and lower arms
                pressing up into pole on takeoff
              - vaulter needs to focus on jumping off of takeoff foot “longer” (keeping takeoff leg
                back) then swinging a long leg through
  - Vaulter is “sticking” plant (pushing plant into the back of the box) causing a lower and
              forward plant
              - Coach should listen to the plant - if it soulds like a “smack” into the back of the
                box rather than a “slide/thump”
              - vaulter needs to focus on executing plant into the front edge rather than back of
                of the box
  Rule of Thumb - Don’t adjust standards (much) in competition.  Adapt to the
  pit and conditions - then set standards for “good” vaults - and let the vaulter get
  there!!!!!
 
 
Situation - Vaulter is vaulting into a head wind and not getting as much penetration into the pit as
  usual.
  - Vaulter’s step is out because of wind (or runway conditions)
              - if step is consistently out or vaulter is striding out for plant - move start mark
               (amd midpoint) up appropriately
  - Even with step on - vaulter is unable to get enough penetration
              -lower grip on pole to increase penetration - or go to a shorter/softer (legal) pole
 
Situation - Vaulter is dealing with a cross wind and unable to get accurate “ free pole drop”.
  - Have vaulter use a firmer lower hand on grip to “guide” pole during carry. 
 
Situation - Vaulter has standards “buried” (31 1/2”) but is still knocking bar off on way up
  - Have vaulter:
  -           - move to a stiffer pole (or match grip on a longer pole)
              - grip down slightly (1/2 a grip) in order to stiffen the pole slightly)
 
Pole Selection
 
Relative Pole Chart (see chart)
Pole grip range is determined from the label to 12” below the label.  For example, on Spirit Poles, the label is 6” from the top of the pole, therefore the grip range is from 6” to 18” from the top of the pole.
 
Handhold is where the top hand is located on the pole
 
Weight Value  - Vaulters must vault on poles rated greater than their body weight.  While it is true that lowering handhold makes the pole respond as a stiffer pole (approximately 1.5 pounds for 1 inch) VAULTERS STILL MUST VAULT ON POLES RATED GREATER THAN THEIR BODY WEIGHT.
 
Matching handhold means to move to a longer pole, but hold at the same place in relation to the bottom of the pole.  In moving from one pole length to the next, you match the handhold, then move up ONE hand width.
 
Final warning - moving onto a longer pole assumes that the vaulter will vault the same way as he/she did on the shorter pole.  Often, vaulters try to change everything  moving onto a bigger pole, causing lots of problems (often speeding up approach run, causing a late or under plant).
 
 
11’6” (top handhold 11’)           12’ (top handhold 11’6”)          13’ (top handhold 12’6”)
  (bottom 10’)                        (bottom 10’6”)                         (bottom 11’6”)
   90                                           --                                             --
  100                                          --                                             --
  110                                          --                                             --
  120..........................................110                                          --
                                                  120                                          --
                                                  130..........................................120
                                                  --                                             125
                                                  140..........................................130
                                                  --                                             135
                                                  150..........................................140
                                                  --                                             145
                                                  160..........................................150
 
13’ (top handhold 12’6”)           14’ (top handhold 13’6”)          15’ (top handhold 14’6”)
       (bottom 11’6”)                           (bottom 12’6”)                         (bottom 13’6”)
  130                                          --                                             --
  135..........................................125                                          --
  140..........................................130                                          --
  145................ .........................135                                          --
  150..........................................140                                          --
  155..........................................145                                          --
  160..........................................150..........................................140
  165..........................................155..........................................145
                                                  160..........................................150
                                                  165..........................................155
                                                  170..........................................160
                                                  175..........................................165
                                                  180..........................................170
                                                                                                  175
 
Note:  each relative pole will be the NEXT PROGRESSION STIFFER
Also - this does not work for poles longer than 15’ (the relative stiffness changes)