Checks and Balance
Consistency in pole vault doesn’t begin at takeoff—it starts at step one.
Every phase of the approach matters, but some parts matter more. The best coaches and vaulters don’t just watch the takeoff or the bar clearance—they track what’s happening before the jump even begins. That’s where checks for balance come in.
We’re talking about two critical runway references:
First step checks
Mid-marks (or mid-checks)
Each one tells a story. Together, they reveal everything.
First Check: Where Chaos Begins
Let’s start at the very beginning—literally, the first step.
The first step check is a visible marker—chalk, tape, or a tennis ball—that the athlete’s lead foot hits every single time they begin their approach. And here’s why it matters:
If the first step is off, everything downstream will be off.
A first step that’s six inches long or short can become a two-foot miss by takeoff. Athletes may not notice it, but the timing of their plant, pole drop, and final cadence is already compromised—and the vault hasn’t even started.
That’s why I always say, “Chest out. Ass back. Step on the mark!”
The first step isn’t just a habit. It’s a ritual. Done right, it sets the rhythm. Done wrong, and you’ll be chasing balance all the way to the box.
Mid-Mark: The Vault’s Early Warning System
Once the first step is in place, the next safeguard is the mid-mark—usually placed 3 strides (6 steps) from takeoff. This isn’t just a random spot on the runway; it’s the canary in the coal mine.
The mid tells us how the athlete is accelerating—and whether they’re a little slow, spot on, or coming in too hot for their current step.
When the mid-mark is too far back, it usually means the athlete started slow and is now overstriding to catch up—throwing off balance and posture. Too close? They’ll end up chopping or rushing their steps to avoid stepping under at takeoff.
Neither scenario ends well.
Every top vaulter in the world uses a mid-mark—you’ll see the tape or cone on the runway at nearly every major international competition. It’s one of the most trusted tools in elite vaulting, and for good reason.
A consistent mid-mark tells us the athlete is accelerating properly and is in posture, giving the green light for a reliable and safe take-off.
Typical Mid-Marks (3 Strides Out)
These are the commonly observed ranges for mid-checks placed 3 strides (6 steps) from takeoff:
Women: 38–45 feet
Men: 42–50 feet
Where that mark lands depends on the athlete's total approach length and speed. Longer runways naturally shift mids farther out because athletes are faster.
Once it’s dialed in—track it. Use tape, stakes, or cones. Write it down. And for the love of gravity, don’t skip it on meet day. If officials do not allow tape or markers on the runway, we score it in the track with chalk.
The Relationship Between Checks
Here’s what’s beautiful about using both:
The first check tells you if the approach started right.
Mid-check tells you if the approach is holding together.
Takeoff tells you what your run was really worth.
When all three align, vaulting becomes easier. The athlete isn’t trying to fix on the fly—they’re flying.
Coaching Tips
Use video. Slow motion reveals mid-marks, body position, and posture errors you’ll never see live.
Don’t let athletes skip first-step checks “just for warm-up runs.” Those are exactly the ones that matter most.
Look for patterns—especially under pressure. Inconsistent first steps often correlate with nerves.
Use a white line or a bright visual target. Don’t assume they can “feel” the mark—they can’t.
What It Feels Like
When a runway is dialed in—from the first step to the mid to the box—athletes feel it. They stop thinking. Their posture holds. The plant rises naturally. And takeoff happens at the right time, without a fight.
When is it not? They know that, too. But now, they’ll know why.
Final Thoughts
When your checks are dialed in—first step, mid-mark, and takeoff—everything else starts to click. That consistency builds trust in the approach. And trust builds confidence. Confidence allows speed to rise naturally.
Great vaults don’t start at the box. They start when your foot hits the first mark with confidence. And with confidence, great things happen.