Tim McMichael Coaching Tips

Name:

Are you an Athlete(Avid Pole Vaulter), Coach, or Both?

What is your Personal Best or Your Athletes Best (Basic Background)

1) What is the single most important thing in the Pole Vault?

The single most important thing in the pole vault is the ammount of energy generated by the approach speed and plant mechanics.

2) What makes a great approach?

A great approach is both fast and tall. The tempo must increase through takeoff with a slight shortening of the stride length to raise the center of gravity.

3) What makes a great plant?

A great plant is one that transfers energy directly to the pole. The top hand should reach its highest point, the pole should strike the back of the box and the heel of the take off foot should leave the ground at the same instant.

4) What makes a great swing up?

A great swing up must transfer energy to the pole and put the vaulter in an optimal position to go for the bar. This area leaves alot of room for individual differences. For everyone, however, the weight of the legs must be behind the hips at the completion of the swing up.

5) What makes a great top?

To achieve optimal push off (assuming everything else has happened correctly) the most important thing is to stay as close to the pole as possible. Coming across and pushing with the arms will not help if you separate from the pole when you do it. Learn to stay close to the pole and then work on applying pressure with the hands.

6) What advice do you have for the off/pre season?

Work hard. Start with a short run and gradually work your way back to a long run two strides at a time. Start with an 8 or 10 step run and then go to 12, 14, 16, and if you are stong enough 18 and 20. Your run is too long when you can't stay tall and accellerate through the box. Be patient. If you improve an inch a week for a whole year you are doing great.

7) What are your favorite drills for the Pole Vault?

My favorite drill is short run vaulting on very stiff poles. It forces you to be agressive at the takeoff and helps with over all technique and timing.

8) What advice do you have on a Vaulters grip width?

There is a simple way to find your grip width. Stand with your shoulders square and hold a pole with the tip resting directly in front of you. Position your top hand under your chin. Reach straight out with your bottom hand. Keep your fingers pointing up like you are going to push someone in the chest. The point where your bottom hand contacts the pole gives you your grip width. It shoud not vary more than two inches in either direction from this point.

9) What advice do have on a height of a Vaulters hand-hold?

In my experience push off is more consistent than grip height. How far you can push off is an accurate measure of your overall vaulting ability and it is very consistent. It does not change dramatically from one day to the next. Grip height is often only a function of the softness of a given pole and the fool hardiness of a given vaulter. Before you try to grip as high as Bubka first make sure you can push off as far as he does. My general advice is to grip at the height that gives you maximum push off.

10) What advice do you have on how to keep the Pole Vault Safe?

Never jump on a pole that is too soft and never let go of a pole during a bad jump. If you observe these rules you will never go off the back of the mat, land in the box, or land on your head. As far as I know these are the only ways anyone has ever been killed vaulting.

Send Comments or Questions to Tim McMichael at PVlter@aol.com