Advanced Techniques - Run

1. The pole vault run needs to have proper running form to be effective. This can be achieved by concentrating on each step in the run to ensure the following:
1. The free foot comes all the up to the butt
2. The leg then rotates at the hip and the knee raises up to parallel to the ground with the foot pinned against the butt with the foot flexed.
3. The leg then snaps down to meet the track -- being careful not to extend too far in front of the athlete (thus heel striking, or "pulling" the athlete forward), but rather, snaps down under the knee and "punches" the ground. The less time your foot spends on the ground, the faster you will go.
4. Don't crossover step in your run. If you were to run down a straight line, the inside portion of the widest spot of the ball of the foot should impact on the edge of the line. (Crossing over would have both feet landing squarely on the line, or worse landing on the opposite side of the line - resulting in wasted energy and a slower run).
2. The arms can loosen up and the pole can pump slightly to aid the cadence of the run. While I prefer to minimize "arm-flap" during the run, I agree with many vaulters that a gentle pump of the arms can help the speed.
3. The length of the run should be gauged to maximize speed at takeoff. If the vaulter peaks before takeoff, the run might be shortened. If the vaulter has not yet reached peak speed, the run should be increased as soon as possible.