For most beginner vaulters, a good vault is 5 to 6 feet (1. 5 to 1. 8 m)[2] X Research source Many serious high school and college competitors can vault 13 to 17 feet (4. 0 to 5. 2 m) For Olympic competitors, vaults of 18 to 20 feet (5. 5 to 6. 1 m) are common
Right-handed people will hold the pole with their right hand on top and their left hand below that. Left-handed people will hold the pole with their left hand on top and their right hand below that.
Once you find a starting spot that feels comfortable, you should mark it with chalk and reuse this mark for your further runs. Once you are used to running this distance to the pit, you can scale your run back to 8-10 strides. The farther you run, the faster you’ll move and the higher you’ll be able to vault.
It might take you a few tries to find the perfect starting point for your run. Don’t get discouraged if it feels uncomfortable the first few times.
As you become more comfortable, you can rest the pole over your shoulder or hold it next to your waist, raising it above your head to plant it as you approach the box.
Your lower arm should continue pushing on the pole to keep your body moving up and forward.
Letting your legs fall down too quickly can take height off of your jump. Be careful not to let go too quickly, as you can fall headfirst into the box. It’s better to hold on for too long while you are learning, rather than risk an injury.
Don’t try to land on your feet because this can cause ankle sprains or other serious injuries.
