PoleVaultPower.com

I am intrested to see if people thing that bending the pole from a 3 step is benificial or not.

We started 'vaulting' two weeks ago, twice a week (well just like pop ups and plants and stuff). But this week we started doing 3 strides with a small pole that we could bend (i.e. i usualy use something like a 14' 170, so i have been using a 12' 140). I know you are suposed to start slow and work back into things each year, but my debate with 3 strides is that the last 3 strides are basicaly the 'turn over' period in a long run. But when you are doing 3 strides it is the acceleration period, and I feel like I am striding into the plant because I am trying to build up speed in the 3 steps. Hince striding out at the end which is bad.


I guess it could best be a way to get back into the whole pole plant and take off routein and work on good swinging form and stuff.

Just wanted to get some other peoples opinions on positives and negatives.

3 left pole vaulting is a very common thing. It is just fast enough to jump something reasonable, but slow enough where speed doesn't kill ya, and it has to be all technique. Plus, it's a lot easier on the body, so you can get a ton of reps in.

Obviously I am a big advocate of it. Seeing that your PR is 13' 6", make a goal height of about 11'9"-12', if that is not too difficult to make, you are probably a really good technitian when things are slowed down a bit--of you are able to roll a really big stick from a real short runway.

Let us know how it works--

75% stiff poling. 25% on a pole you can bend as much as you could do on your regular pole from a full run.

Remember: Practice is not a competition. You're not trying to impress anyone, you're trying to get better. You don't have to get up to as fast as you COULD go in those 3 lefts, because you are not trying to win a competition. Grip lower, and run as correctly as you can (high cadence!)... speed is not all that important... planting correctly (can't do that without running correctly) should probably be the big focus for you right now.

3 lefts, 2 lefts, 1 lefts... all very beneficial

in my first 5 weeks of training

week1 day 1 - 1l
week1 day 2 - 1l, 2l
w2 d1 - 1l, 2l
w2 d2 - 1l, 2l, 3l
w3 d1 - 1l
w3 d2 - 2l
w4 d1 - 3l
w4 d2 - 3l
w5 d1 - 1l, 2l, 3l
w5 d2 - 2l

i think i will go to 4 next week