The Art of Precision: How a Pole Vaulter Tunes Their “Radar” for the Perfect Takeoff
Pole vaulting is a sport of speed, power, and physics—but it’s also a sport of precision. A few inches in foot placement can mean the difference between a clean takeoff or a stuttered, energy-wasting approach. A well-trained pole vaulter must develop an internal “radar” to judge their steps with near-perfect accuracy, ensuring they launch off the ground with optimal posture, balance, and timing.
One of the most critical skills in pole vaulting is the ability to hit the takeoff point precisely, without hesitation or braking. This requires an athlete to fine-tune their ability to gauge distances mid-run, adjust on the fly, and build the muscle memory to step exactly where they need to—every time.
Counting Strides for Consistency
One of the best ways for athletes to ensure consistency in their approach is by counting their strides. Every pole vaulter has a specific number of steps from the start of their run to takeoff, typically measured in “lefts” (for right-handed vaulters, this means counting every time their left foot strikes the ground).
By consistently counting strides during training, an athlete builds internal awareness of their pace, allowing them to recognize when they are ahead or behind their normal rhythm. I’ve written about this in The Case for Counting Backwards.
The Science of Step Precision in Pole Vaulting
The approach run is where a vault begins, and any flaw here compounds through the rest of the movement. A pole vaulter typically uses a first-stride check, a mid-check, and a final launch check to ensure their foot placement remains consistent from start to take off.
• First Stride Check: Helps establish rhythm and stride pattern from the beginning.
• Mid-Check: Confirms that the vaulter is on track, roughly halfway down the runway.
• Final Launch Spot: This is the most critical moment, occurring roughly 9 to 14 feet from the box (depending on the athlete’s pole length).
Any deviation along the way—such as over-striding, chopping steps, or hesitating—can throw off the entire sequence and lead to a weak takeoff.
Training Drills to Tune a Vaulter’s “Radar”
To develop a vaulter’s internal sense of distance, several drills can be used to enhance precision. Many of these can be performed in any location at any time.
1. The Sidewalk Crack Drill
One of the simplest yet most effective drills involves a bare sidewalk or track line, which can be done anywhere. Athletes choose a visible crack or line roughly 30 feet ahead and practice hitting it precisely with their takeoff foot—without breaking rhythm or slowing down. This builds stride consistency and teaches an athlete to trust their instincts.
2. The Stair-Step Drill
The stair-step drill is an excellent exercise for developing an intuitive sense of which foot will hit the takeoff. Standing 10 to 12 steps down from the top of a staircase, an athlete tries to predict which foot will land first on the top step as they proceed upward. This helps reinforce a feel for the correct launch step over a fixed distance. Some athletes measure the exact number of steps they need for their runway length, then practice their cadence (note: this can be done going up or down stairs).
3. Marked Mid-Check Drills
Using a pre-measured runway with a mid-check mark (halfway through the approach), athletes train to self-adjust based on their stride pattern. If they miss their mid-check mark by a few inches, the athlete can make micro-adjustments in their starting point or first stride check. An athlete doesn’t have to run their whole runway but can instead work on balance, rhythm, posture, acceleration, and keeping the “bounce” to a minimum. Surprisingly, most variations in takeoff discrepancy come from the very beginning of the run, so practicing being consistent is paramount.
4. Visual Targeting Drills: Focusing on the Back of the Box
A vaulter’s focal point during the approach is also crucial and can be practiced. I’ve asked many vaulters what they look at as they proceed down the runway, and I get various answers. Rather than looking at the pit, the box collar, people, or a marker on the runway (which can vary from venue to venue), athletes should focus on the back of the pole vault box. This provides a consistent reference point across all competition settings. It is essential, however, that the vaulter does not alter their body position or let their head tilt downward. The head should remain neutral and balanced, allowing for a natural, upright posture.
Are you supposed to take off at 11 feet out? What does 11 feet look like? Measure it out, and get good at judging that distance. Learn what that looks like - stationary, running, and jumping that distance. As you walk around and glance at objects - how long is that? What is the distance? You need to tune your radar and keep it sharp.
The Ultimate Goal: A Confident, Uninterrupted Takeoff
The best pole vaulters don’t overthink their foot placement during a vault—they’ve trained their “radar” so well that it becomes second nature as long as they are in a power plant position. The goal of these drills isn’t just accuracy but effortless accuracy—the ability to hit the takeoff mark in full stride, at top speed, and with confidence. Stepping under at launch is not always a show-stopper, and coaches and athletes should know this. However, a pole vaulter who masters stride counting, visual targeting, and approach consistency will jump higher and do so with smoother mechanics, better posture, and maximum efficiency—leading to a more consistent and successful vaulting career.