Planting the Pole

Mastering the pole plant is fundamental to an athlete’s success and safety. More training time should be devoted to the phase between the run-up and takeoff than any other part of the vault—and for good reason.

Research by Van Mechelen (1992), Bar and Krosshaug (2005), and Rebel (2015) found that 67.1% of vaulting injuries stem from technique errors. Of those, 32.8% occur during the plant/takeoff phase—contributing to most back injuries and being a leading cause of shoulder issues.

An effective pole plant preserves runway speed (kinetic energy) and sets up a smooth transfer into vertical lift (potential energy). This chapter simplifies the plant into two essential components: what happens on the runway, and what happens at launch.

Note: The pole plant is one of the most dynamic and mentally demanding movements in all of sports. It requires not only precision, flexibility, and confidence but also exceptional timing and spatial awareness. In the span of just a few strides, the athlete must coordinate speed, posture, and pole control - placing the vaulter in a highly vulnerable position with almost no room for error.

Part 1 – The plant before launch

Coaches break the vault into parts—run, plant, swing, rock back, and so on—to better teach technique. But for athletes, these movements quickly blend into a continuous flow, where one phase leads into the next without clear boundaries.

When an athlete pole vaults, they execute the plant's action throughout the entire jump. Thus, it is hard to say where the plant starts and ends because it is a continuous, dynamic action.

The plant begins the moment the vaulter hoists the pole—every step, every motion down the runway, from building speed to lowering the pole, is part of one continuous movement.

The run comes to a crescendo at the plant, and everything that follows hinges on its success.

A successful pole plant is more than just the last step and takeoff—it starts with balance and control. As the athlete accelerates to top speed, staying centered becomes critical—a challenge made even harder with heavier poles that can subtly pull the vaulter off course. Leaning forward, drifting sideways, or tilting back—often unnoticed—can all disrupt the plant. Many failed vaults are set in motion before the run even begins, as poor posture or imbalance quietly sabotages the attempt. What starts small becomes obvious during the plant, where precision and timing is everything. 

Lift, Curl, Press – The 3-Step Plant Drill

Counting takes the guesswork out of when to plant the pole, making the movement much safer.

The plant should be timed using the step-count method from Chapter 1, where the athlete counts their takeoff foot backward until reaching “1, 2, 3,” then counts every step to match the rhythm and footwork of the 3-step plant drill.

For example: 5 – 4 – 3 – 2 – 1, 2, 3. The final “1, 2, 3” marks the last three steps into the plant-mirroring the cadence of the drill.

The 3-step plant drill:

  • Step 1: Begin sliding the pole tip toward the box by lifting the top hand, as if pulling it out of your back pocket. This upward motion lowers the pole tip and steers it toward the box.

  • Step 2: The right hand moves towards the ear with the elbow pointed to the side and away from the head.

  • Step 3: Drive the top hand straight up as the elbow rotates forward, finishing with the bicep brushing the ear.

Note: Throughout the run and the 3-step plant drill, the bottom hand acts as a fulcrum. It stays close to the body and moves only upward—not forward. Pushing it forward shifts the athlete’s center of gravity, often causing them to lean back, strike their heel, step under, and lose speed.


Part 2 – The plant at launch

The final step isn’t a pause—it’s a launch, perfectly timed with the upward drive of both hands.

How the takeoff foot contacts the ground is crucial. Striking the heel slows momentum, while pushing off the forefoot can lead to poor launch angles. The ideal step is flat—neither braking nor driving—and positions the foot for optimal lift and power. At that moment, the top hand should be fully extended above the foot, forming a 90-degree angle to maximize energy transfer and body alignment.

Once the athlete is airborne, relaxation, balance, and flexibility become even more critical. The top arm provides maximum leverage on the pole, yet it must remain flexible and allow the pole to bend naturally. As the athlete drives forward and upward, the eyes should follow the rising bottom hand, guiding the head and torso into a smooth, natural arc.

To plant effectively at launch the vaulter must:

  • Drive both hands upward the instant the pole tip strikes the box.

  • Form a 90-degree angle between the takeoff foot and top hand, with the foot flat and stable.

  • Keep the arms relaxed and flexible—letting the top hand extend behind the head as the bottom arm pushes vertically.

  • Focus the eyes on the rising bottom hand as both arms arc overhead, guiding the head and torso into a natural curve.

Timing and trust are everything. The vaulter is most vulnerable during the launch—suspended in midair, relying entirely on the pole to convert horizontal speed into lift. At this moment, the body should feel like a drawn bow: fully extended, chest tall, and hands rising. The vaulter’s form—arched and loaded—stores potential not just in the pole, but in the body itself. When released, this “bow” drives the pole forward and accelerates the swing of the trail leg, setting the stage for a powerful inversion.

When executed correctly, it feels almost effortless—like the vaulter is being lifted into position to transfer every ounce of momentum. Athletes who master the plant not only reduce the risk of injury, but also gain consistency and unlock higher levels of performance, both in literal height and competitive success.

How to practice this:

  1. Walking + 3-Step Drill:  Combine walking drills with the 3-step plant. Count your steps backward (as described in Chapter 1) and coordinate the plant movements—Step 1, 2, and 3—with your footwork.

  2. 3-Step Drill Into the Box (with Rhythm):
     - Step 1: Lift the top hand to steer the tip into the box.

     - Step 2: Curl the elbow up and away from the head.

     - Step 3: Press the top hand up as the elbow rotates forward.

  3. Assisted Drill with Coach: During the 3-step drill, have a coach press firmly on your upper back to assist your upward motion while holding your trail leg back with the other hand. This drill simulates takeoff and reinforces proper posture, timing, and the full-body stretch—like a drawn bow—needed for an effective plant.

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Stretch Reflex in the Pole Vault

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The Art of Pole Vault Practice