Pole vaulting combines sprinting and gymnastics. The vaulter runs with the pole, plants its tip in the box, takes off, swings the legs up, extends upside down along the pole, turns, and pushes away to clear the bar. Beginners should learn with qualified coaching and short approaches.
Pole vault phases
| Phase | Key point |
|---|---|
| Grip | Top hand high, bottom hand about shoulder-width below |
| Approach | Fast, controlled run with the pole tip lowering |
| Plant | Pole tip into the box, top hand extended high |
| Take-off | Drive the knee up; take-off foot under the top hand |
| Swing and extension | Swing the trail leg, rock back, extend upward |
| Turn and push | Turn to face the bar, push off the pole |
Safety essentials
- Use a pole rated for your body weight.
- Always vault with a coach present.
- Use full-size landing pits with padding around the box.
- Wear a helmet where required.
- Progress grip height gradually.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Rules reference: World Athletics Book of Rules (Competition and Technical Rules). High school (NFHS) and college (NCAA) competitions have their own rulebooks with some differences.
Frequently asked questions
How do pole vaulters choose a pole?
By length and weight rating matched to their body weight, speed and grip height.
How many attempts do vaulters get?
Three attempts at each height; three consecutive failures end the competition.
Is pole vaulting dangerous?
It carries risk, which is why proper coaching, equipment and landing areas are essential.
