This may be the most profound post I have ever entered.
After 40 years as a pole vaulter and coach, I discovered something so meaningful - this summer - my theories of pole vault technique (as well as my approach to pole vault coaching) have completely evolved.
The points I will elaborate in this post will seem to some - merely common sense. Others will read this and think, "I do this already." If this is the case, then I congratulate you - because you must either be a natural athlete or a well-coached one. My own profound realization came as part of an inability to vault vertically as a masters vaulter. During the past 6 years of masters vaulting (age 52 -58), I had only achieved the mediocre height of 11-feet 6-inches. My effective grip was almost 12-feet, so I was flagging (not getting my legs up) for nearly 6 years.
After a 2 year hiatus I decided to try one more time to remedy my inability to vault vertically. As a coach for years and years I knew exactly what I was doing wrong and tried hundreds of techniques and keys to remedy this flagging vault. I tried swinging harder, I tried getting my feet back to the pole, I tried tucking, I tried utilizing a strong take-off knee - none curing my basic problem. Keep in mind this secret which I am about to reveal to you will only make a big difference in your vault if you are already proficient in the basic techniques of the vault.
For this secret vaulting-remedy to work, it is mandatory for you to have already mastered a good run and correct step.
My realization of this secret occurred one day this past August when I decided to think about my hands and their role in the vault. I even told my wife (who was filming one of my first attempts with the hand-focus) that I was going to try a hand-oriented jump. What I soon realized and am now revealing to you is the simple truth about how important your hands are to your vault.
If you just take a minute to think about it - visualize - you will see that the only contact you have with the pole vault pole is your hands.
What your hands do to manipulate your body both before the take-off and throughout the vault is crucial to your success.
In my case, I realized my hands have always been very passive during vaults. I have always had a better than average run and have the ability to hold the pole high relative to my age. My step has always been almost perfect for 40 years and although I don't have a very good drive knee I have a pretty good swing and I do get my hips up and back during the vault.
What I discovered about my hands was that I was just basically "holding on". As I was running hard toward the take-off, I thought about making a nice high plant. As the pole contacted the box I would even be sure to drive forward - and at times I was able to get my front knee up which made the transition to my rock back easier.
What I have not paid attention to or practiced during my career is the PRO-ACTIVE use of my hands. This use of the hands must be anticipatory and focused. Even before your pole strikes the plant box, you must anticipate the jolt to your hands. It is not enough for a vaulter to just hold onto the pole and be swept-up in the bottom of the vault. It is advisable to take control of the pole with both hands from the instant of impact.
Recognizing the hands as the ultimate controlling factor in the vault, I began to have the ability to manipulate my body into the desired technical positions. I had a light-bulb-moment as I realized I had been reacting to the position I was in (following my take-off and swing) and not actually controlling my own destiny from the second of impact.
I started noticing many other vaulters who were making the same mistake I had been making my entire career. My own vault started to improve dramatically. I started watching my old videos of Sergei Bubka ,Tim Mack , Jeff Hartwig, Joe Dial and masters great Gary Hunter. I watched how they used their hands pro-actively throughout their vaults and what a difference it made in their results. I was able to use my front hand much more effectively at the take-off and in doing so I was able to sharpen my focus - and even hyper-focus at the second of impact.
Focusing on the role of the hands and the grip allowed me to stay ahead of the vault in my mind and not chase the pole as I had been doing for 40 years.
For once I was not reacting to my orientation in the vault after the inevitable blur of the physical pounding and stretching that occurs at the moment of impact and the fractions of seconds afterwards.
I discovered I could control my body from this moment and that this early control was key in the chain and sequence that follow in the pole vault. In my case I was able to tune-into my body and correct it's flagging flight. I started almost immediately to improve the top of my vault and to vault more vertically. My friends and co-vaulters have been commenting on the improvement in my vaults, particularly saying how much more vertical my vaults have become.
The secret to a vertical vault may be in your hands. Anticipate, focus and be pro-active with your hands and you will see significant improvement in your vault.
