Plant Drills (graphics coming)

1. Plants. The plant in the pole vault is like the layup in basketball. It is very easy, and is critical to the basic fundamentals of the game. The best drill for plants is to DO THEM. 100 (minimum) every practice. Think about how it looks when Michael Jordon misses a layup -- it should be equally rare that we improperly plant the pole.
2. Lift-Ups. Have the vaulter stand at the box as if checking the step, with the pole fully extended in plant position, and left foot directly under the top (right) hand. First, have the vaulter bring the pole in with both arms bent as much as possible -- then have the coach or teammate lift him up gently into the air, towards the box (mimicking a slow-motion takeoff) -- have the vaulter try to bend the pole while still keeping the arms bent. Then, have them fully extend both arms -- lock them out -- and lift them up again. The vaulter usually now connects the importance of leverage in making the pole bend, and in penetration.
3. Lock-Outs. From 4-6 steps with a low handgrip (reach up with your left hand as high as you can, and use that as your bottom handgrip), jump with the arms completely locked out. Have the vaulter focus their eyes on the pole between the hands to ensure the airspace is maintained. This is very difficult to do, and most vaulters think they are doing it (even when they aren't). We usually have all the other vaulters watching so they don't think the coach is just picking on them.
4. Towel Runs. Put a towel (or sweats, T-Shirt, or something soft) out on the track. You can measure your step, but certainly don't have to. Accelerate into the run -- work on getting the tip down smoothly and efficiently -- and the plant UP over your head (you certainly wouldn't want it to become public knowledge that you "couldn't get it up"). This helps the vaulter to run all the way through the plant and into the penetration phase.