Transcript Pole Vault Basicsx

Pole Vault Basics
Simplifying the Coaching
Of a Seemingly Complex Event
Grandpa Bell, 92
For any vaulter coming down the
runway, try to get 3 things correct:
•Right run
•Right pole
•Right grip
Difficulties
• Right run
– Most difficult in terms of consistency
• Right pole
– Most difficult in terms of finances
• Right grip
– Most difficult in terms of preparation
As a coach, what should I be
watching as my athletes vault?
So let’s address …
1 The run or approach
• Teach the pole vault progressively
• Start = 0 steps
– Rock back step and onto the front pad
– If athlete is struggling with balance issues,
etc. during 0 steps, you will have much bigger
problems down the road
• Then, move to a 2-step approach
• Then, a 4-step approach
• Then, a 6-step approach, etc.
• Move athletes back 2 steps at a time as
they show competency at each approach
• Do not feel rushed to move them back
before they are ready
A solid rule of thumb:
• If vaulters have good technique and form,
# steps = height of bar they can clear
Newman Vaulters PR’s
Newman Pole Vault Records
2014-2015
th
As of December 25 , 2014
Athlete
2-step
4-step
6-step
8-step
10-step
Zack Backstrom
th
12
8-5
9-5
9-7
10-2
11-3
Haley Johnson
12th
5-9
6-0
8-1
8-2
8-6
Carter Carey
th
10
5-4
6-3
6-6
7-6
7-6
7-6
Cy Winsberg
th
9
6-10
7-4
8-7
9-0
10-0
10-0
8-10.5
8-9
8-10.5
Helena Stanley
th
9
6-0
Murray Calhoun
th
8
7-0
Coach Zell
6-8
7-9
8-5
12-step
14-step
CPR
11-3
9-0
9-0
Earl Bell’s Height-Step Progressions
PR
10' 0"
11' 0"
12' 0"
13' 0"
14' 0"
15' 0"
16' 0"
17' 0"
18' 0"
19' 0"
20' 0"
7-2
8-4
9-2
9-8
10-0
7-8
8-11
9-9
10-4
10-9
11-0
8-2
9-7
10-6
11-3
11-9
12-0
8-9
10-3
11-3
11-11
12-4.5
12-9
13-0
9-5
11-1
12-2
12-11
13-5
13-9
14-0
10-0
11-9
13-1
13-11
14-5
14-9
15-0
10-9
12-7
13-10
14-8
15-3
15-8
15-10.5
16-0
11-5
13-4
14-8
15-5
16-1
16-6
16-9.5
17-0
12-0
14-0
15-6
16-6
17-2
17-7
17-10
18-0
12-8
14-10
16-5
17-5
18-1
18-6
18-9
18-11
19-0
13-5
15-8
17-2
18-2
18-10
19-4
19-8
19-10.5
20-0
# steps
2
4
6
8
10
12
14
16
18
PV Step-Height Progressions
So what do I look for during the run?
• The mid mark (coach’s checkmark)
• 6 steps out from takeoff
• Watching the takeoff foot will NOT
give you the info you need
• This is due to athlete tracking
18-step approach
Why is the mid mark better?
• Example:
– First meet of the season for your vaulter
– Vaulter feeling pretty jazzed
– First time he comes down the runway, he is 1’
over his mid mark
– Guess where he takes off from though?
– Probably very close to his usual takeoff mark
– Again this is due to athlete tracking and
automatic adjustments he has made
– If using mid mark, move him back 1’
So how do I know where to even
put my vaulter on the runway?
•
•
•
•
•
Determine his or her “magic number”
With pole, have vaulter plant in the box
Turn him or her around
Should be somewhere between 7” – 10”
Run a reverse approach backwards down the
runway
• Long enough for coach to catch the 10th step
• Take this number and divide by 5 = magic
number!
Magic Number
• Represents distance covered by vaulter for 2
steps of the approach
• Eample:
– When athlete runs back, you catch his 10th step
at 55’
– 55 ÷ 5 = 11
– For this athlete 11 is his magic number
– 2 steps = 11’, 4 steps = 22’, 6 steps = 33’, 8 steps
= 44’, 10 steps = 55’, etc.
– (2 steps often requires a bit more room = 12’)
One final thought about
approaches …
• If your athletes do NOT know their
numbers, they are NOT ready for
competition.
• Please, do NOT come to a meet and put
your athlete in a situation where they are
running backwards down the runway
during warm-ups.
• Slows down everything.
Now, let’s address …
2. The pole
Every coach has a complete
rack of 40-50 poles all in perfect
series … right?
Newman’s pole lineup
Vault Pole Arsenal
Isidore Newman Track & Field
® = Re-rated by Bell Athletics
Weight rating
Length
Flex
Brand name
90 lb
10’
Pacer Mystic
100
10’
Essx
90
10’ 6”
UCS Spirit
110
10’ 6”
Essx
125.4
10’ 6”
Essx
80
10’ 6”
Essx
90
10’ 6”
Essx
120 ®
11’
BA20.2
Skypole
120 ®
11’
BA20.3
Skypole
130 ®
11’
BA17.6
Skypole
140 ®
11’ 4”
BA15.8
Essx
145 ®
11’ 6”
BA16.4
???
140 ®
11’
BA15.8
Skypole
130 ®
11’
BA17.2
Pacer Mystic
125 ®
12’
BA20.8
Pacer Mystic
130 ®
12’
BA20.4
Skypole
* 140
12’
Skypole
* Not to be confused with 2 poles down.
125
13’
Essx
* 140
12’
Skypole
* Not to be confused with 2 poles up.
135
12’
Skypole
135 ®
13’
BA22.5
Skypole
145 ®
13’
BA20.5
Skypole (No label)
140 ®
13’ 6”
BA19.2
Skypole
135
14’
Pacer
145.2
13’ 6”
Essx
138.6
14’ 6”
Essx
151.8
13’ 6”
Essx
138.6
15’ 3”
Essx
156.2
13’ 6”
Essx
165
13’ 6”
Rocket
160
14’
Skypole
169.4
14’
Essx
165
14’
Pacer
165
14’
Skypole
* 175
14’
UCS Spirit
* Not much different from next pole. Use for underwater vaulting.
180
14’
Skypole
180
14’
Skypole
190.7
14’
Essx
180
14’ 3”
Nordic
Color/marks
pink
flames
white
flames
flames
flames
flames
green
dark green
green
flames
yellowish
green
pink
pink
white
green
flames
dark green
white
white
green
white
white
white
white
flames
flames
flames
yellow/black
dark green
flames
white
green
white
dark green
light green
flames
white
My two cents …
• Financially, acquiring the poles you need
is very difficult
• What makes things even worse when
trying to get your vaulter on the right pole
is the weight-rating rule
• This rule is scientifically flawed
• “Energy in = energy out”
• All about the formula for kinetic energy
KE = ½mv2
• Velocity (speed) is far more important of a
factor in the pole vault than mass (weight)
• There is no way a slower, but heavier vaulter
should be on a pole at his or her weight
• This is also particularly true early in the
season when your athletes are still
developing
• Now, we have a different safety issue
(despite this rule’s attempt to keep vaulting
safe)
When buying new poles …
• I know this presentation is suppose to
make coaching the vault simpler …
• BUT, if buying new poles, you don’t want
to make some classic errors.
• So … as a coach, you need to pay
attention to flex numbers.
• So … what’s a flex number?
At the manufacturing company …
• Just after a pole is made, it is placed in a
rack that looks something like this:
Once the flex number is
determined…
• The smaller the flex number, the stiffer the
pole with a heavier weight rating.
• The larger the flex number, the softer the pole
with a lighter weight rating.
• For example, for 12’ poles:
30.1 – 32.0 = 110 lb.
28.1 – 30.0 = 120 lb.
26.1 – 28.0 = 130 lb.
24.1 – 26.0 = 140 lb.
Suggestion:
• Find a dealer who will discuss flex
numbers when it’s time to order a new
pole.
• It would be a shame to waste $400-$500.
• Flex #’s usually at the bottom of the pole,
sometimes at the top.
• Look for a # with a decimal point.
Now, let’s address…
3. The grip
• Especially in terms of safety, the right grip on
the pole is just as important as the right run
and the right pole.
• Again, I know this presentation is suppose to
simplify your coaching …
• So, while the following is a lot of work up
front, it will make your coaching easier
throughout the rest of the season.
Tape all your poles
• Always wrap from the bottom to the top
• No more than 2 layers of tape
• Apply tape at ~ 45° angle
• Continue to cover ½ of previous layer as
you go
Then, mark all your poles
• Use a tape measure
• Use 1 inch increments
• Write marks on the upward facing side of
the pole as the pole naturally bends
downward
And so, after every workout …
Standard coaching adjustments:
• Now, let’s assume all is great with the
approach.
• Make adjustments with your vaulter based
on:
1. The action of the pole
2. Penetration into the pit
Possibility #1
• Poor penetration with lots of pole
bend?
• Answer = Lower grip
Possibility #2
• Poor penetration with no pole bend?
• Answer = Smaller pole
Possibility #3
• Lots of penetration with lots of pole
bend?
• Answer = Bigger pole
Possibility #4
• Lots of penetration with no pole bend?
• Answer = Raise grip
Final thoughts
• The 2 most important factors in
determining just how high any particular
vaulter will jump:
1. Speed
2. Height of plant
Final thoughts
• Emphasize with your athletes pole speed
and pole rotation – move to vertical as
quickly as possible.
• Whether at practice or at meets, do NOT
allow athletes to set poles flat on the
ground/floor. Spikes!
• NEVER allow vaulters to land on their feet
in the pit!!!!
Final thoughts
• Avoid the temptation to move the
standards forward in order to compensate
for a lack of penetration.
• Remember … this event is the pole
VAULT, not the pole BEND.
Thank you!
For copies of this presentation:
www.coachzell.org
Click on “Pole Vault Basics”