Training Drills & Techniques

The building blocks of a champion vault — from grip to bar clearance.

The Methodology

How We Build World-Class Vaulters

Pole vault is one of the most technically demanding events in athletics. Coach Don Wilcox breaks it into six core phases — each drilled until it becomes second nature.

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Phase 1 — Grip

The foundation. Correct hand placement and pole carry angle determine everything that follows. Drilled daily until it is instinctive.

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Phase 2 — Run-Up

A consistent, explosive 16-step approach is built through hundreds of repetitions. Speed, rhythm, and the final two-step is everything.

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Phase 3 — Plant & Take-Off

The pole plant is the most technical moment in the vault. Athletes drill the plant box approach repeatedly to build precision and muscle memory.

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Phase 4 — Bar Clearance

Upper-body inversion, hip drive, and extension over the bar are practised on the mat before being applied at height.

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Phase 5 — Landing

Safe landing technique is drilled from day one. Athletes must know how to land correctly at every height, every time.

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Phase 6 — Full Vault

All phases combined into one fluid movement. Competition-standard vaults are rehearsed at progressive heights toward personal bests.

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Learn the Technique

Training Drills & Techniques

Drill 1 — Grip Technique

Learn the correct two-hand grip and pole carry position. Proper grip angle determines the efficiency of the entire vault sequence. This drill is performed 200+ times per session until it becomes automatic.

Drill 2 — Run-Up Approach

The 16-step approach is the engine of the vault. Athletes practise the acceleration pattern, penultimate step preparation, and pole lowering sequence to build consistent runway speed.

Drill 3 — Plant & Take-Off

The plant box moment is the most critical phase. Drill focuses on vertical top-arm drive, pole tip entry angle, and explosive take-off foot position. Done correctly, this transfers maximum runway energy into the pole.

Drill 4 — Bar Clearance

Upper body inversion at the top of the vault — hip extension, rotation, and push-off from the pole. Athletes perform this drill on low standards before applying it at full height.

Drill 5 — Landing Technique

Safe, controlled landings protect athletes and build confidence at greater heights. This drill covers body rotation into the pit, head protection positioning, and the controlled back-landing technique required at elite level.

Drill 6 — Full Vault Practice

All drills converge into the full vault. Athletes perform complete vaults at progressively raised bars — integrating grip, run-up, plant, swing, inversion, clearance, and landing into a single fluid, competition-ready movement.

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Learn These Techniques in Person

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