PoleVaultPower.com

...or 8 and 9 left runs if you are back that far.

This post is related to Tim's post about the gradual run-up compared to the balls-to-the-wall approach. I was wondering if anyone has had any notable differences in PRs between their longest run and their longest run minus a left. And I was wondering which type of approach run you employ (or try to employ). For me I gain 10cm tops, but I attribute this to an inefficient run.

I always assume that going from 7 to 8 will help me to raise my grip at least 3-4 cm and move up about a pole and a half. By doing this, i usually notice about an 8cm increase. my pr's are as follows

5 step: 15'9'' (4.80m)
6 step: 16'2'' (4.93m)
7 step: 16'6'' (5.03m)
8 step: 16'8.75'' (5.10m)

you can usually run a little faster moving back 1 more left, and hold a littler higher. But that doesnt necessarily mean you will be controlled enough to jump higher.

ed your an idiot thats what those charts i made were all about. but you didnt even want one.

LOL!

those may be your PR's but you have to take into consideration how often you run from each. if you run from 8 lefts 250 times in a year, but only 100 times from 7, your 8 step will have 2.5x as many chances to get higher. just something to think about.

Last year I ran a 1/3 of my season from each of 7, 8, and 9 rights(I am left handed) I found that I was most consistent at 8 rights, with my lowest of the three pr's being 9. Here is how it goes for me.

7 rights: 5.06 (16-7) on a 15' - 190
8 Rights: 5.07 (16-7 and some change) 15'7" - 190
9 rights: 5.05 (16-6) 15'7" - 195

My data:
Height: 6-0
Weight: 170

What I found is my ability to add verticle impulse at takeoff decreased the more speed I carried. Yes I was running faster, and was on bigger poles at the longer runs, but i lost energy due to no verticle impulse because I couldn't handle the speed efficiently, so I would just sit on the pole and have no real finish off the pole. That is what our goal for this year is though... to be able to use and apply that speed from the longer runs better and more efficiently. This is just my case...

Zachmo

For what it is worth, here are my PRs from various runs.

10 steps 16'9"
12 steps 17'4"
14 steps 18'
16 steps 18'
18 steps 18' 4"
20 steps 18'6"

As you can see, there is an area in the middle where nothing changes. From 14 and 16 I could run fast enough to make 18, but I couldn't develop any rhythm. At 18 and 20 things got a lot better. I absolutely hated a 16 step run.

First off let me preface this by a quick disclaimer: "THERE ARE NO ABSOLUTES IN VAULTING! There will always be exceptions to the rule."

That being said -

My opinion on approach lengths is that the vast majority of developmental vaulters use too long of an approach. I do not let any of my athletes run from longer than 14 steps until they demonstrate a very high level of mastery. Even then, most of them still jump higher from 14 steps than any other run because their takeoff is so much better. You need be a phenomenally well trained athlete to takeoff at very high velocities. If you are less than elite, you probably are not going to be able to do it.

my 2 cents

i agree. I never ran from more than 14 the past seasons, and this year so far in off-training i have only run from either 10 or 18. I find i jump UP a lot more from my 5, obviously. But from my long run, i am not going much faster than from my 5 step unless i am still carrying the upward velocity- as well as being fast. Otherwise theres no point of running full speed and wasting energy if you dont jump up at take off.

i don't think it matters what run you go from. they all feel the same for me.

5 rights- 17' grip at 14' 6"
6 rights- 17' 5.5" grip @ 15
7 rights- 17' 4.5" grip at 14' 6"
8 rights- 17' 6.5" grip at 15' one time and 15'6" another time

its all the same. A run is just a run

To find out your takeoff efficiency, do a long jump test.
To start measure from where you jump from, not a board:
Jump from a 6 step. Write it down.
Jump from a 8 step. Write it down.
Jump from a 10 step. Write it down.
Jump from a 12 step. Write it down.
Jump from a 14 step. Write it down.
Jump from a 16 step. Write it down.
Jump from a 18 step. Write it down.
Jump from a 20 step. Write it down.
etc.
When you stop improving, length of run is 2 steps longer because of carrying a pole..and if you really are into it chart it on a line chart and see the differences.

Rick Baggett
WSTC LLC