ISD Pole Vault Flight School

Notes and References for Vaulters

“Flight School”?

Because it sounds cool, and it so happens that airplane take-off and pole vault take-off share many things in common for a high, safe flight – fast approach & a vertical thrust at the point of take-off.

My name is Tae Sung Park (“Coach Park”), and I am your new pole vault coach.  Whether you are from Issaquah High, Liberty High, or Skyline High, now you are all members of our ISD PV Flight School.  You will learn more about me throughout this season.  

women's pole vault Online Shopping
The Future of Pole Vault. By: Micah Evans | by Micah Evans | Medium

My mission is to train you to fly high and land safely, each jump and every jump. And have fun!

Pre-flight check list

  1. Poles are provided by ISD.
    • ISD has over 80 individual poles ranging in length from 8’ to 15’ with weight rating spanning 60lbs – 185lbs (maximum weight of the athlete using it, not the pole weight😊.
    • If you have your own poles, you can bring them and leave them at the IHS.  Mark it clearly with your name using a bright colored athletic tape.
  2. Shoes need to serve two different purposes.
    • General warm-up, running on track (can be with or without spikes)
    • Spikes for pole vault drills and jumps.  These MUST have spikes.  You don’t have to buy “Pole Vault” specific spikes as they can be more expensive and do not affect your jump quality significantly.  Find a good value 100m/200m sprint spikes OR long jump spikes with TWO KEY QUALITIES:
      • STIFF LIFT AROUND THE BALLS OF YOUR FEET
      • COMFORTABLE ENOUGH TO WEAR FOR 3-4 HOURS!!!
      • Caution:  Be aware of return policies and associated timelines before you purchase. Verify fit and comfort indoors before you subject the shoes to outdoor wear and likely a no return situation.
      • Local Businesses: 
        • Super Jock and Jill, Redmond/Seattle.  A number of sprint spikes in the $60-100 range, as well as a limited supply of PV spikes priced at ~$120, with a 15% discount for high school athletes. https://www.superjocknjill.com/
      • Online: Several retailers appear to have a wide range of shoes and sizes for all throws events:
Above photos are for illustration purposes only.  Until you are jumping over 15’ and higher, minimize your spike cost.  Ideally, you can find a stiff pair of long jump spikes that are comfortable enough to wear running 200-meters.
Above photos are for illustration purposes only.  Until you are jumping over 15’ and higher, minimize your spike cost.  Ideally, you can find a stiff pair of long jump spikes that are comfortable enough to wear running 200-meters.
  1. Bag/ Backpack for holding all your pole vault related items (4-7) during practice and competition.
  2. Two towels are needed, two very different uses:
    • Clean towel to keep your hands & poles dry; for 
    • Well-worn medium towel for towel pole plant drills on the track (old t-shirt is fine).
  3. Athletic tapes are always needed so have a roll or two ready to go.
    • Wrapping and re-wrapping your poles throughout the season.
    • Marking your steps: Take-Off (T.O.) – Midpoint – Start points 
  4. Chalk powder (optional) useful for keeping your hands dry and can also be used to mark your steps on the runway.  Some jumpers like them, others never use them.  
  5. Journal/ notebook (recommended) for keeping a record of all your metrics and progressions.  Don’t use your smart phones for this purpose because all those notifications will DISTRACT you from your jumps.
    • Steps marks (T.O./ midpoint/ start) 
    • Pole metrics (which poles you use / where you grip / which one for hot days, cold days, rainy days)
    • Workout stats (gym weights, sets & reps, etc.)
    • Jump notes (PRs, mantras, prep hacks, etc.)

Pre-season Conditioning

Since this is our 1st year together, I will keep it general.  As we get to know each other and you become more familiar with my program in the coming years, my pre-season conditioning recommendations will be more detailed and specific to your development phase.

For now, here are the basics for pole vaulters to prepare your body for our season.  As pole vaulters, you do not need to be big, strong nor run for miles.  What you need are 40-meter acceleration speed, vertical jump power AND solid core strength.  If you do the following routine at least 3 times per week, you will be ready for our 1st day!

  1. Run ~ 1 mile for general conditioning, not speed.
  2. 3-4 x 200 to 300 meters hill runs, steeper the better but keep it at 70% max speed
  3. Core/ Upper body exercises (pick 3 and go):
    • sit-ups, crunches, or v-ups, etc. (work up to 3 sets x 25 reps, but not a must) 
    • push-ups, pull-ups, or chin-ups (work up to 3 sets x 10 reps, assisted is fine.) 
    • jumping jacks (3 sets x 25 reps, jump high & hands high.  Really try to “Pop” up!)
    • planks, side planks, or spider planks (30 – 60 sec. each time).
    • Hand stands against a wall (try to hold for 30 sec.) 
    • You can alternate weekly.
  4. Leg exercises (pick 3 and go) using only your body weight, no added weights:
    • leg squats, split leg lunges (left side & right side = 1 set), 
    • vertical jumps with arms reaching up as high as you can
    • high knee skip steps, (15 – 30 sec., fast and controlled)
    • high knee running in place (15 – 30 sec., fast and controlled)
    • butt kicks (15 – 30 sec., fast and controlled)
    • burpees (work up to 3 sets x 5 reps, jump high & hands high.  Really try to “Pop” up!)

Photo courtesy of Lawrie Robertson