Part One - Definitions and Assumptions

Before we can talk about the importance of the “swing” in pole vault, we need to define what it is. The “swing” is the portion of the vault, where the vaulter goes from a feet down, jumping position, to an inverted position in preparation to take advantage of the energy return of the bent pole. “Swing” has had a variety of names in pole vault coaching, from the “drive-swing”, to the “rockback and shoot”. Essentially then, we are talking about how a vaulter gets upside down, and just as importantly, when he does it.

In this discussion, we are assuming the following:

- the vaulter is on the appropriate pole

- the vaulter has executed an optimum run

- the vaulter has executed a technically proficient plant

- the vaulter has taken off with the takeoff foot toe plum or slightly behind the

top hand hold which is directly overhead in the plant.

Part Two - The Plant-Drive

The critical phase in any vault is the plant. The plant is the nexus, where energy generated in the run and the jump is used to create vertical lift, and stored into the pole and into the body of the vaulter. It is the importance of the energy storage in the pole and the vaulter’s body that concerns us here.

In a plant, the vaulter tries to do several things. First, he tries to execute the plant as high as possible. The higher the plant, the less energy is required to move the pole to vertical. Both arms need to be thrust vertically into the pole (not horizontally into the pole). The idea is to maximize the distance from the vaulter’s body to the pole in order to increase energy storage. However, it is important that the vaulter not push into the pole (especially with the lower arm). Pressing up (vertically) increases energy storage and puts the body into a position to swing, pushing in will increase pole bend, but it will also cause the vaulter to swing from the lower shoulder and hips instead on the top hand. Shorter swing means less energy stored in the vaulter’s body and therefore less ability to invert.

Second, the vaulter should continue to store energy in the pole for as long as possible. This is done by maintaining the plant position after the vaulter leaves the ground. The vaulter stays “under” the pole throughout the “drive” phase (previously called the “hang”) in order to store the optimum amount of energy in the pole. In doing so the vaulter also has the opportunity to store energy in his own body through “stretch-reflex”. Simply put, stretch-reflex is extending the body beyond its normal range of motion, then having it “snap” back.

This can be seen in the vault by the “inverted C” position of a vaulter immediately after takeoff. In a properly executed plant, the top hand and jump foot remain plum, while the entire body of the vaulter makes an inverted C from the top hand through the takeoff foot. This should be further emphasized by the vaulter doing two things.

The vaulter needs to allow the hands, arms and shoulders to “drag” back. This is difficult for vaulters to do, as it requires them to relax the muscles they just tensed for the impact of the plant. However, accomplishing the “drag” allows the chest and torso to travel farther forward under the pole, storing more energy in the pole and in the vaulter’s own body.

The vaulter also needs to drive the takeoff foot and leg back, and drive the lead knee up, emphasizing the split position. This generates energy into the jump and lift by driving the lead knee. It also stores more energy in the pole by increasing the distance the vaulter is away from the pole by keeping the jump foot back. And finally, it stores more energy in the vaulter’s body by increasing the stretch-reflex energy.

In summary, immediately after jumping (and there is a jump!!!) from the ground, the vaulter should be in the following position:

Both arms should be thrust up into the pole, fully extended,

The shoulders should be relaxed, allowing the hands to “drag back”,

The head should be “tall”, the chest should be forward,

The hips should be under the chest (not in front of it),

The lead knee should be up (90 degrees) with the lead foot toe pointed up,

The takeoff leg should be thrust back, with the takeoff foot toe pointed back.

Part Three - The Swing

The vaulter should aggressively maintain this position as the pole continues to bend inward towards the pit. (Aggressively maintaining means to continue to thrust up with both arms, and thrust back with the takeoff leg. This is as opposed to the “hang” with the visual of the vaulter simply hanging on the end of the pole, waiting for something to happen. The vaulter is creating energy through action!!).

When the pole reaches its maximum bend, it will begin to swing out to the side; and the vaulter will feel the horizontal drive stop. At that point, the vaulter needs to become a gymnast on the high bar, swinging to vertical.

The swing is initiated from the takeoff foot. The takeoff foot is dynamically driven through a large “circle”, from the farthest back position to a position past the top of the pole. The visual here is that of a golfer using a driver. The foot (and leg) travel in a circle to past vertical above the vaulter. Keeping the leg long (not “curling” or bending at the knee) will help maintain the momentum of the swing.

The drive knee (front knee) continues to remain bent and to drive up. The head remains in a neutral posture following the body position. The hips will rise above the shoulders.

The swing is dynamic, using the stretch-reflex energy that was stored in the plant. It seems counter intuitive, but the longer the vaulter holds back, the faster and more successful the swing will be.

The arms also play a significant role in the swing. The top arm now pushes down on the pole, with the visual being to drive the top hand through to below the knee of the jump leg. The lower arm follows, but the vaulter needs to be careful NOT to lock or push the lower arm into the pole. This is where the plant action becomes even more significant. If the lower arm pushes into the pole at the plant, then the pressure of the pole remains on that arm, and it will block the swing up. Younger vaulters often get caught “in the bucket”, unable to get their hips over their shoulders. This is because they blocked off the lower arm on takeoff, creating pole bend, but preventing full swing.

As the vaulter’s body passes through horizontal, the vaulter attempts to “close-off” the angle between the arms and legs. As they do this, the lower arm begins to “flex-in” with the back of the wrist coming to the centerline chest.

A perfect swing would allow the vaulter to actually move the jump leg past the pole. At that point, the vaulter would get as close to the pole as possible, bringing the hips to the pole, flexing in both the left and right arms and keeping the head neutral. The visual here is a “military attention” upside down.

Once the swing has begun, it can’t happen fast enough. There is very little time in order to stay ahead of the unbending pole. By keeping the jump leg long and swinging, the pole will remain bent longer. The concept is that the vaulter will become inverted on a bent pole, lining up with the unbending pole and allowing the energy from the pole to be imparted to the vaulter’s body in a vertical direction.

Part Four - Problems with the Swing

Problems During the Plant

There are two separate categories of plant problems that will effect the swing. The first is takeoff foot location. If the vaulter is significantly under (too close to the box) then several bad effects will occur. The pole will lose energy as it “drags” the vaulter off of the ground. The vaulter’s hips will be ahead of the shoulders losing the “stretch-energy” storage in the body. But most significantly, being under could cause the vaulter to swing up early, before the pole has swung to the side. This puts the vaulter in a dangerous situation, inverted, but not penetrated into the pit enough to be safe.

The plant step could also be outside of plum. This will cause the plant to be “thrust” forward, putting the arms, shoulders, and torso in front of the takeoff step. An “out” takeoff looks powerful, but most of the energy in this takeoff is stored horizontally into the pole with little vertical component (try long jumping while leaning forward!!). The pole bends a lot, but the vaulter cannot swing, the bend is located low in the pole, and ultimately the vaulter will either not penetrate at all, or will be unable to swing up.

The final plant problem which prevents the swing is a very common occurrence, that of pushing the lower arm forward (instead of up) into the pole. This is how many young vaulters learn to create bend. By driving the pole with the lower arm, the point of rotation becomes that lower hand, not the top hand. This causes a shorter swing (because of a shorter lever). In addition, this drives the lower shoulder back, causing the vaulter to swing from the hips instead of the top hand. Ultimately, using the lower arm to drive the pole will prevent an effective swing.

In my experience, vaulters who “block” with the lower arm are usually unable to “flex-in”. This seems to be because they “feel” the pressure of the pole in the lower hand, and are unwilling (and probably unable) to release that pressure. Simply put, if they bent the pole with that hand, they can’t release that bend. This keeps the pole away from the body at “close-off”, and they are forced to either sit over the crossbar, or “hook” the bar, turning early so that they can clear.

Problems During the Swing

If the vaulter bends the jump leg (the “curl and shoot” technique), the pole will begin to unbend sooner, and the vaulter will not have the opportunity to gain as much vertical energy from the pole. If the vaulter pulls the head forward (watching the crossbar), it will cause the hips to drop, stopping the swinging action. If the vaulter fails to “close-off” and remains away from the pole, he will “flag” off the unbending pole, with less vertical energy and greater horizontal energy.

Vaulters who drop their jump leg (“double-leggers”) do so usually at the worst time: right when it’s time to begin the swing (and when speed is essential to “stay ahead” of the pole). Dropping the jump leg does increase energy storage, and often allows vaulters to use bigger poles. However, dropping the jump leg usually prevents a full swing, and they often become “curl and shoot” vaulters who cannot get the inversion necessary to take advantage of the pole unbending action.

Part Five - Drills for the Pole Swing

One Arm Drill (need runway, pole and pit)

The vaulter use a low hand hold on a short approach. Holding the pole at shoulder height only with the top hand, he “pushes” the pole down the runway and into the box. As the pole hits the box, the vaulter thrusts his top hand up in a planting action. He then jumps into the vault, driving the lead leg and keeping the jump leg back (lead foot toe up, takeoff foot toe back).

The vaulter holds the “jump” position and lands in the pit on his feet.

One Arm Swing Up Drill (need runway, pole and pit)

The vaulter performs a one arm drill. As the vaulter jumps, he swings his takeoff leg through, executing a swing-up into the pit. The vaulter inverts over the pit, holding onto the pole and landing on his back in the pit.

This drill can also be executed as a full vault, with a low bungee used.

Pop Up Drill (need runway, pole and pit)

The vaulter uses a low hand hold on a short approach. Using a normal pole carry, the vaulter plants the pole in the box. While the upper arm is normal, the lower arm is “flexed-in” to the inside of the pole at the plant. The vaulter then performs a normal takeoff, driving the lead leg and keeping the jump leg back (lead foot toe up, takeoff foot toe back). The vaulter then swings the takeoff leg to vertical, hips over shoulders, closing off to the pole (the lower arm is already flexed in). The vaulter then holds the inverted position, landing on his back.

This drill can also be executed as a full vault, with a low bungee used.

Rope or High Bar Drill ( need a gym rope able to swing, or a high bar)

The vaulter assumes the takeoff position (right after plant). With the rope, the top hand reaches up the rope, while to lower hand “flexes in” to wrap around the rope. With the high bar, the bar should be grasped with the top hand palm facing in (towards the vaulter) and the bottom hand palm facing out. The vaulter then develops energy through swinging on the rope, or swinging back and forth on the high bar. On the rope, the vaulter then swings up to inversion, which can be held. On the high bar the vaulter will need to flex elbows to reach inversion (called a “Bubka”), then press out vertically and swing down.

Safety issue - any work on the high bar or the ropes requires spotters and mats to protect the vaulter

Stubby Drills (requires “stubbies” - short pieces of pole or crossbar)

Stubby “vaults”. Vaulters go through an entire vault simulation (arm actions) with stubbies. Start with pole carry, plant, drive, swing, close-off, flex-in, pull-turn-extend.

Stubby Close-Off, Flex-In

Vaulter starts in plant position, Stubby rotates to the side, vaulter drives the top hand through below the takeoff leg knee, then flexes in the lower arm, closing off the stubby to the body and coming to “military attention” with hips tucked to the pole.

Pole Swing-Up (requires pole, tumbling mat, coach or spotter)

Vaulter lays on his back on the vaulting mat. Coach stands on chair behind vaulter’s head. Pole is placed beside vaulter’s head on lower arm side. Vaulter grasps pole with lower arm (by ear) and upper arm (extended up the pole). Vaulter drives jump leg, and pushes top arm down on pole to swing up to invert. Once vaulter reaches inversion on pole, vaulter can “pull” shoulders and head off of tumbling mat.