Planting the Pole
Mastering the pole plant is fundamental to an athlete’s success and safety. More training time should be devoted to the phase between the run-up and takeoff than any other part of the vault—and for good reason.
Research by Van Mechelen (1992), Bar and Krosshaug (2005), and Rebel (2015) found that 67.1% of vaulting injuries stem from technique errors. Of those, 32.8% occur during the plant/takeoff phase—contributing to most back injuries and being a leading cause of shoulder and hamstring issues.
An effective pole plant preserves runway speed (kinetic energy) and sets up a smooth transfer into vertical lift (potential energy). This chapter simplifies the plant into two essential components: what happens on the ground, and what happens in the air.
Note: The pole plant is one of the most dynamic and mentally demanding movements in all of sports. It requires precision, flexibility, and confidence—and often places the athlete in one of their most vulnerable positions.
Part 1 – The Plant on the Ground
Coaches break the vault into parts—run, plant, swing, rock back, and so on—to better teach technique. But for athletes, these movements quickly blend into a continuous flow, where one phase leads into the next without clear boundaries.
In that sense, the “plant” is not a single action, but a motion that unfolds across the jump. It begins well before takeoff—when the athlete hoists the pole, balances, and assumes the ready stance—and continues through the final footstrike and into the air.
The approach run builds to a crescendo at the plant. Everything that follows depends on how well this moment is executed.
As the athlete accelerates to top speed, maintaining balance becomes increasingly difficult, especially with heavier poles. Athletes must avoid letting the pole throw them off—leaning too far forward, drifting sideways, or falling behind the pole. Many vaults are lost before the run even begins due to imbalance at the start. Any flaw in balance will show up during the plant.
Lift, Curl, Press – The 3-Step Plant Drill
Counting your steps removes the guesswork about when to plant the pole.
The plant should be timed using the step-count method introduced in Chapter 1, where the athlete counts each time their takeoff foot hits the ground. For example: 6 – 5 – 4 – 3 – 2 – 1, 2, 3. The final “1, 2, 3” refers to alternating steps—just like the rhythm used in the 3-step plant drill.
The 3-Step Plant Drill:
3 steps from takeoff: Begin sliding the pole tip toward the box by lifting the top hand, as if pulling it out of your back pocket. This motion lowers the pole tip and guides it toward the box.
2 steps from takeoff: Bring the top hand up beside the ear, with the elbow pointed outward—away from the head.
Final (takeoff) step: Drive the top hand straight up as the elbow rotates forward, finishing with the bicep brushing the ear. The vaulter’s eyes follow the bottom hand as it rises vertically, helping to create a natural arc through the head and torso.
Precision and rhythm are key. The timing and position of the plant must match the athlete’s approach speed and preserve balance throughout the final strides.
Note: Throughout the drill, the bottom hand acts as a vertical fulcrum. It stays close to the body and never pushes forward—only upward.
Part 2 – The Plant in the Air
The moment the pole tip strikes the back of the box, the athlete should already be in the air. The final step is not a pause—it’s a launch pad, timed exactly with the upward drive of the hands.
Foot placement is critical here. Landing on the heel slows momentum. Launching off the toe can ruin takeoff angles. The ideal takeoff step is flat—neither braking nor pushing—and positions the foot for maximum lift. At this moment, the top hand should be fully extended above the foot, forming a 90-degree angle for optimal energy transfer and body alignment.
Once airborne, the plant enters its second phase—the dynamic phase. Here, flexibility, posture, and balance become even more important. The top arm should remain relaxed and allow the pole to bend naturally. As the athlete drives forward and upward, the eyes should stay focused on the bottom hand while both arms extend and arc back overhead, helping the torso and head follow into a smooth, natural curve.
To Plant Effectively in the Air, the Vaulter Must:
Drive the top hand upward at the exact moment the pole tip hits the box.
Form a 90-degree angle between the takeoff foot and top hand, with the foot flat and stable.
Keep the arms flexible—allowing the top hand to extend behind the head as the bottom arm pushes vertically.
Keep the eyes focused on the bottom hand as both arms arc back, creating a natural curve through the torso and head.
Timing and trust are everything. The vaulter is most vulnerable during the launch—suspended in midair, relying entirely on the pole to convert horizontal speed into lift. At this point, the body should feel extended like a bowstring, chest tall, hands rising.
The plant and swing are not separate—they are part of one fluid movement. As the pole bends and stores energy, the athlete transitions naturally into the swing. When done correctly, this sequence feels effortless, as though the vaulter is being lifted by the pole rather than forcing the motion.
Why the Plant Matters
The pole plant is more than a technical detail—it is the foundation of the entire vault. Athletes who master it reduce their risk of injury, maintain body control under pressure, and dramatically increase their consistency and competitive potential—both literally in terms of height and figuratively on the podium.
Practice Guide: Drills for Mastering the Plant
Walking Drills with 3-Step Plant:
Combine a slow walking approach with the 3-step plant drill. Practice counting your steps backward (as outlined in Chapter 1) and match the plant motions—Lift, Curl, Press—to your footwork.
Planting into the Box:
Use a shortened approach or walk-in to practice planting directly into the box using the 3-step rhythm:
- Step 1: Lift the top hand
- Step 2: Curl the elbow up
- Step 3: Press the top hand upward
Assisted Plant Drill with a Coach:
Have your coach guide your plant motion by gently pressing your upper back to lift your torso while holding your trail leg. This builds muscle memory, reinforces body position, and helps coordinate the upward drive with plant timing.