Kelsey Riggins, Asst Coach – Jumps, Murray State
Full video on Glazier Drive: Pole Vault 101: Basics of Training Vaulters
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OVERVIEW
This is a coaching presentation on pole vault fundamentals, covering first-practice progressions, approach development, and training logistics for athletes at various levels.
FIRST PRACTICE PROGRESSION
The coach runs this same introductory session at the start of every season and at every camp.
Athletes begin by rowing up onto the front bun (the landing mat), which is safe, low-stakes, and effective for reinforcing arm placement and elbow position. For veterans who may not have vaulted in months, it serves as a mental reset before returning to the runway. The full sequence takes 30–40 minutes for a group of five to seven athletes and is typically paired with acceleration work early in the week.
THE MAGIC NUMBER APPROACH SYSTEM
Developed from a system the coach learned in college, this method assigns each athlete a numbered step (one-step, two-step, etc.) all the way back to their full approach. The one-step distance starts around 11–12 feet, the two-step doubles minus one foot, and each additional step adds the one-step distance from there. About 85% of athletes fit the system naturally. It simplifies practice structure, helps coaches know where to place athletes on the runway, and makes meet warm-ups more systematic — reducing run-throughs by allowing problems to be caught at shorter approaches before they compound at full approach.
APPROACHES AND STEP COUNT
Most athletes in this program work from a six or seven step approach, with seven being the general target. However, the coach emphasizes fitting the approach to the athlete at their current level rather than chasing an ideal number. Some athletes thrive at five steps; others may skip six and go straight to seven. More steps are not always better — speed, experience, and confidence are the deciding factors.
TRAINING WITHOUT A FULL FACILITY
For coaches without indoor access or dealing with cold climates, the coach notes that pole runs can be done in hallways, parking lots, sidewalks, and gym floors using a stubby pole and a tape measure to mark a simulated box. Flexibility in training environment is key to keeping athletes active year-round.