Methods of Practicing Plant and Run without facilities?

[capriciouspseudonym]

I am a highschool pole vaulter who lives in Vermont. My highschool puts away all of its equipment at the culmination of each outdoor track season and the closest off-season place to train happens to be a 4-hour round trip drive from where I live.

Does anybody have any suggestions on how I can practice pole runs and plants without the use of a pole vault pole? For instance, I have purchased a 10' length of PVC pipe from a local hardware store, which bends nicely for leaning in place drills, however I cannot put much weight on it without the fear of it snapping. Are there any other materials that would substitute nicely while being cheap?

And does anyone have any suggestions regarding how to construct a highbar-like contraption that might fit in a basement or living room?

[AVC Coach]

Make that 4 hour round trip a couple of times per month. Use the search option for the high bar. Lots of information about homemade high bars on here.

[altius]

"which bends nicely for leaning in place drills,"????????? Not sure exactly what this means but IF it means that you are actively trying to bend the pole against a wall for example - you have no idea of what you should actually trying to do -better start educating yourself about modern technique. begin by reading every post in the beginners section and then work through!!

[superpipe]

Give me a shout. I assume you meant Mansfield Athletics Pole Vault Club when you mentioned the closest place to practice is 2 hours away. Here's my email:

chris@mansfieldathletics.com

[Andy_C]

Any sturdy pole would be fine for drills. Don't worry about bending it, instead just focus on a good plant sequence and practice that. Get onto any track or smooth surface with sufficient room and practice the 6 step (3 left) drop.

Otherwise, I would highly recommend the high bar and the long jump. I know I'm repeating myself on this forum but the long jump is highly under-appreciated by pole vaulters especially to those who lack access to PV facilities and equipment. With LJ you've got a chance at practicing two of the most critical and mistake-riddled aspects of the pole vault: the last steps (6 step sequence) and the take off.

The take off - there are still way too many people who take off flat. I also see a lot of very deep/digging take offs from beginners. Learn to jump!

The last steps - need to learn how to accelerate and increase the stride frequency in the last 6 steps; make the last steps very short, fast and active. You also have an opportunity to practice taking off *on the right spot*! Becoming more proficient with the last steps will go a long way in helping you to not take off under, which is probably the most common major mistake out there.

While of course practicing with the pole would be ideal, if you don't have access to one you should still try your best to attack the most critical elements of the vault. Without the pole you will not be able to practice the entire sequence of the vault, but you can still isolate elements and practice them constantly:

1. PVC/wood/metal pole or pipe - carry, run, drop and plant (forget about bending it, you will only create more problems by trying to do the wrong things)

2. High bar - swinging and learning/reinforcing not to pull

3. Long jump - last steps and take off/correct spot. IMO, the most under appreciated drills in all of pole vault. Best part about LJ is that the facilities are available at any track.

Those three have got you very well covered without a pole. Still however, keep an eye out for the opportunity to practice with the pole. A little more sleuthing could go a long way. And definitely take the opportunity at a distant facility if you have time. If not then you've got three very good alternatives waiting for you!

- Andrew

[altius]

Thanks Andy - came out of hospital after defibrilator inserted thursday and stent in tuesday -did not fee l inclined to go over old stuff. apologies to all.

[Andy_C]

No worries Altius, hope you're feeling better!

- Andrew