THE PHASES
The pole vault technique comprises of the following phases: approach, plant, take-off, penetration, rock
back, stretch turn, bar clearance and landing.
The right-handed vaulter grips the top end of the pole with his right hand. His left hand is placed about 50
cm below his right hand, the width of the shoulders.
The right-handed vaulter carries the pole on the right-hand side of his body and takes off on the left foot.
 

1. The approach
   The approach run for the novice is 10-12 strides and for the top class runner up to 18 strides from the
   take-off point.
2. Plant
   Planting of the pole commences on the next to last contact
   of the left foot by pushing the pole forward.
   Bring the left arm forward.
   The plant must be high, fast and early.
   On contact with the right foot, raise the right arm quickly
   forward and upwards, like the uppercut of a boxer, until
   the arm is fully extended.
   Keep the arm close to the body.
   At the completion of the plant, the chest leans into the
   pole and lead the body forwards.
   The plant seen from behind for a right
   handed vaulter.
   Planting of the pole commences on the next
   to last contact of the left foot.
   Bring the left arm forward and up.
   The plant must be high, fast and early.
   The lower arm assists in bending and
   directing the pole and to keep the vaulter’s
   body behind and away from the pole.
   This is done by keeping the arm rigged.
   Do not collapse the lower arm.
   The eyes should be looking between the hands and not towards the box.
3. Take-off
   The take-off foot should land flatfooted on the ground.
   The vaulter achieves total body
   stretch.
   Both arms must be stretched.
   Drive the thigh of the non take-off
   leg vigorously upward (1) until well
   after take-off took place.       TO DETERMINE THE TAKE-OFF POINT-
   Place the tip of the pole in the box with the vaulter positioning him
   so that his right arm is fully extended vertically and the left foot is
   placed directly beneath the right hand.
   The position of the left foot marks the take-off position.
   At the start of the approach run the tip of the pole is lifted in line with
   the eye level.
   The body must remain upright while running tall.
   The arms should be kept still.
   Avoid pumping of the arms.
   Lower the pole gradually and smoothly during the approach run.
4.  Penetration
   Push the left arm forwards and upwards.
   The left arm must not collapse.
   Freeze in the take-off position.
   The take-off leg should be pushed backwards
   and kept extended to aid the penetration and to
   assist the vaulter’s swing.
   The swinging should not be to long because too
   much penetration will reduce the ability to reach
   an effective extended position on the pole.
5. Rock-back
   Draw both legs in to the chest during rockback (1).
   Bend the left arm slowly to bring the body
   and pole closer together.
   At the end of the rock-back stage, the back
   is roughly parallel with the ground.
   The head remains in line with the upper
   body.
   The rock-back position must be achieved by
   the time the pole reaches its maximum bend.
6.  Stretch, turn and bar clearance
   Keep the legs parallel with the pole (1). Keep the
   body as straight as possible.
   The lower arm must keep the body close to the
   pole.
   The upper arm, which is still straight, should pull
   directly down the line of the pole simultaneously
   with the hip elevation and the pole’s recoil.
   The turn must be delayed as long as possible.
   The turn commenced through the pull of both arms.
   Turn to the left.
   Turn the stomach towards the bar.
   Push off from the pole with the right arm (2).
   During the clearance the centre of gravity must be
   kept above the handgrip.
   To assist this, the vaulter must drop his legs by
   flexing at the hips.
   Allow the arms to follow the curve rather than
   pulling them up to avoid the chest from touching
   the bar. Depress the stomach and turn the elbows
   outward, not upwards.
   Land on the back.                       Source:.https://athletics.org.za/wp-content/uploads/2017/08/Coaching-Pole-Vault.pdf