Reprogramming Your Comfort Zone
In pole vaulting, repeatedly taking off too close to the box can become dangerous and detrimental. Here is a method to address the issue.
Many pole vaulters gradually develop “creep” in their step—over time, their takeoff point moves closer and closer to the box. While stepping under is acceptable to some extent, repeatedly taking off too close can lead to shoulder and back injuries. A comfort zone too close to the box can also lead to continuous run-throughs.
Comfort zones
As pole vaulters progress and improve in the pole vault, they also improve at judging distances and steps. In effect, they create a zone or distance in which they feel comfortable planting and launching off the ground. Over time, this zone of comfort can become fixed, which can become problematic as the athlete progresses to longer poles, higher grips, or adjusts their runway.
Moving steps back is not enough
Moving your step back is the easiest solution to launching too close to the box. While this logical solution works for some athletes, others will unknowingly take longer strides to be in the same comfort zone as before. This leads to a slower approach and an inability to accelerate.
How to reprogram launch comfort zones
There are steps you can work through to reprogram your "comfort zone" and achieve a step for launch.
Count your steps. Emphasize rhythm and cadence - increasing your count into a crescendo. We count left strides backward if you've read my previous articles on counting steps. To read that article - follow this link.
Counting may not be enough. Using a mid-check (cone, marker, or tape on the runway) lets you know if your steps during the most inconsistent part of the run (the start) are on and suitable for launch - all you’ll need to do is accelerate. Most athletes have a midcheck three complete strides from the box. This will range from athlete to athlete, but an 11-foot female vaulter might be from 41 to 42 feet. A 15-foot male might be from 46 to 48 feet from the box.
Sometimes, counting and a midcheck are still not enough. Many coaches and athletes grow frustrated when they move a step back only to watch the athlete continue to step under - additionally, striding out and slowing down before launch. If that is the case, then reprogramming is in order.
How to reprogram your comfort zone
The quickest and best method is to shorten your run, use a smaller pole, and put a mark on the runway as a target area.
So, for example, if you use 13' foot poles but consistently step under and run through often, have a sore shoulder or back issues, try this instead.
Use an 11' foot pole. It is much easier not to step under using short poles than long ones. Mark an area on the track with colored tape eight feet from the box. Note that this step is still under. Have someone watch (catch) your step and see how close you are to the mark. For each vault, move the launch marker (colored tape) back 2 inches and try again, moving your step back two inches accordingly. Continue to practice - keeping your speed, posture, and acceleration until you can hit the takeoff mark.
Your step should be directly under your top hand (step is on). Continue vaulting until that feels comfortable - you should feel it doesn't hurt your shoulder or back, and you can continue accelerating through the launch. You should continue vaulting on that pole until you are confident with your new launch zone.
Now, move your step back a bit more - maybe 1 to 2 inches - and grab a 6-inch longer pole that is easy to use, soft, and forgivable. Hold only 2-3 inches higher from the previous pole and repeat the exercise. Continue vaulting until that feels comfortable and easy, and your step is on. Don't lose hope if your step is under at first, but within a few vaults, your comfort zone should start to move back incrementally from the box until you hit your target. Continue to vault on that pole and grip until you hit your target and are confident with your new launch zone.
Repeat on the next longer pole, jumping repeatedly until you feel comfortable launching further away from the box.
Caution: DO NOT USE stiff poles - use longer poles, low grip, and slowly inch up every jump, moving steps back (mid-check, to state this earlier in the article) incrementally until you feel comfortable with your new launch zone.
It’s a process
As you progress, do not become frustrated if you are not hitting your goals immediately. It is much easier to hit an on-step using short poles than longer ones, but if you increase your grip and poles incrementally, you can move that launch comfort zone back a surprising distance in only 1 to 3 practice.
Before you know it, your comfort zone will be further from the box, and you will feel more confident, less likely to run through, and more comfortable accelerating through launch - ONLY THEN should you attempt to use stiffer poles with increased speed and effort.
Remember, it is a process. If your step creeps forward at any point, start back at step one and reprogram your launch again.