Competing Smart
Pole vault is often described as a battle between vaulter and bar. But in competition, it becomes something more layered: a game of nerves, timing, and tactics. While technical skill always matters, the smartest athletes learn to compete with strategy—not just skill.
Don’t Win the Warmup
There’s a time to practice—and meet day isn’t it.
Too many vaulters burn themselves out before the competition even starts. I’ve seen athletes take 6, 8, even 12 jumps during warmups, only to have nothing left when it matters most.
Here’s the reality: most elite vaulters have 8 to 12 quality jumps in them on competition day. That means you need a plan. Use those jumps wisely.
Let’s say you take two warm-up jumps, then open half a meter below your PR. If you jump every 10 cm after that, you’ll have used up seven jumps before you reach your PR—and that’s only if you make every bar on your first attempt. Miss once or twice repeatedly, and suddenly your energy’s gone before the meet’s even halfway over.
The Art of the Opening Bar
We have a saying in our club, and you’ll hear me say it often: “Come in low and play.”
There’s no penalty for starting low. You can always pass the next bar or two if you don’t want to burn through your reserves. But open too high, and you risk an early exit before your body even has a chance to settle in.
A smart opening bar isn’t about ego—it’s about momentum. You want a height that builds confidence, gets you on the board early, and gives you room to breathe. It should be a bar you clear regularly in practice—something you could make 10 times in a row with a 90–95% success rate. It sets your rhythm. It doesn’t threaten to derail it.
Managing the Jump Order
The jump order isn’t just a formality—it’s a tactical map. Know where you sit. Pay attention to who jumps before and after you. If a bar only has two or three people attempting it, the pace of the meet will suddenly accelerate.
One of the biggest mistakes athletes make is failing to anticipate back-to-back jumps. If you jump, and two vaulters miss or pass, you might be right back on the runway. That doesn’t just mess with your recovery—it can throw off your rhythm, breathing, and mindset. If you see this coming, don’t hesitate to pass. It’s not weakness; it’s self-preservation.
The Power of the First Attempt
First attempts are golden. Not just for the score sheet, but for your headspace. Clearing a bar on the first try gives you rest, keeps you in control of the rotation, and applies subtle pressure to everyone else. If you're in a tie, those clean attempts will be your tiebreaker. More importantly, they build flow. Each success makes the next jump feel more inevitable.
And when you miss? Treat it like information, not failure. Adjust. Stay steady. Never panic. The meet isn’t over until you miss three in a row.
Staying Ready in Long Flights
Championship flights can stretch for hours. You might go 20 minutes without a jump—that’s plenty of time for nerves to creep in and rhythm to fade. The best vaulters stay lightly active. Not lazy. Just alert. Light jogs. Shadow drills. Mental reps. Small snacks and hydration help keep your body and brain sharp.
Pay attention to the flow of the meet—but don’t get hypnotized by other vaulters. Their technique isn’t your technique. Keep the right mental picture in your head: your run, your jump, your bar. Stay engaged. The competition doesn’t pause just because it’s not your turn.
Surviving Third Attempts
Third attempts can be nerve-racking—you’re one miss away from ending your day. That’s why it’s crucial to understand how your body responds to pressure, and how that stress can affect your jump.
Personally, I always got a surge of adrenaline on third attempts. I learned to account for it by adjusting my step back a few inches and sometimes grabbing a slightly stiffer pole, knowing I could very likely step under or blow through.
But there’s a trade-off: third attempts burn energy fast. Not only are you taking more jumps than necessary, but adrenaline is a limited resource. If you use it all just to stay in the meet, you may not have much left for those higher, PR-setting bars.
Handling Pressure Jumps
Every vaulter eventually meets a bar they’ve never cleared before—one that feels personal. This is the moment the meet has been building toward. If you’ve played your cards right, you’ll be in rhythm: sharp, quick, fluid—and with enough energy left to rise to the occasion.
This is where rituals matter. Your steps. Your cues. Your breath. If you’ve practiced them in low-pressure settings, they become a lifeline now. Focus not on the height but the execution. You can’t clear the bar by looking at it. You clear it by jumping the same way you did all week.
Sometimes you rise. Sometimes you don’t. But if you gave it your full presence—your full focus—you competed well.
Tactical Passing: When and Why
Passing can be a powerful tool—if used wisely. Sometimes, it's the only move that makes sense. Maybe clearing the bar serves no purpose strategically and you’re better off saving energy for the next height. Maybe you're in a duel and want to flip the pressure. Or maybe the lineup puts you in a terrible recovery cycle. Passing can disrupt your opponent's rhythm as much as it protects yours.
I’ve even coached athletes to skip a bar deliberately when the competition is down to two people. If you know your competitor has to jump twice in a row, and they just had a big miss, you make them go again. You pass, give yourself a breather, and let them burn gas. Strategy doesn’t just happen at the bar—it happens in your head.
But here’s the warning: pass with purpose. Not panic. Know the risk. Know the rules. And own the decision.
Winning With Your Mind
Pole vaulting isn’t just about who can jump the highest. It’s about who can keep jumping. Who can handle chaos. Who can manage rest. Who can read a runway. Who can think three bars ahead while staying rooted in the present.
Strategy is the edge. It’s not just about out-jumping your competitors. It’s about out-thinking them.
In a sport where centimeters decide who wins and who watches, a smart vaulter—who manages emotion, strategy, and rhythm—can change the outcome of a meet.
Out-jump. Out-think. Outlast.
Meet Strategy in 10 Moves
Limit Warmups
Save energy. Two or three jumps is enough—don’t waste your energy before the meet even starts.
Open Low and Smart
Pick a bar you can clear easily. Build rhythm and confidence, not anxiety.
Know the Jump Order
Track who’s up and when. Anticipate quick turns and adjust accordingly.
First Attempts Matter
Clean jumps save energy, win tiebreakers, and set a confident tone.
Stay Active Between Jumps
Use light movement and mental reps to stay warm and focused during long flights.
Adjust on Third Attempts
Expect adrenaline. Move your mark if needed, and grab the right pole.
Handle Pressure Bars with Ritual
Focus on execution, not height. Stick to your routine—it’s your anchor.
Pass with Purpose
Use strategic passes to rest, disrupt opponents, or conserve energy. Never panic-pass.
Adapt to the Meet Flow
Be flexible. Conditions shift, pacing changes, surprises happen. Stay mentally agile.
Think Two Bars Ahead
Stay present, but play chess—not checkers. The smartest vaulter often wins.