How to Get Inverted While Pole Vaulting: Expert Techniques for Elite Athletes

Achieving the perfect inversion and timing it up just right in pole vaulting looks easy when watching elite athletes. Getting upside down requires a solid approach, correct position during the takeoff, and initial technique off the ground. Here, we compile strategies and tips from top coaches and athletes to help you master this complex phase of the vault.

Perfect Your Takeoff Position

A strong takeoff is the foundation of a successful inversion. Remember that a strong takeoff is a result of a good approach and pole drop. You need to take off on or have a free takeoff. At takeoff, the key is to achieve the "C" position at takeoff, where your top hand is high and slightly behind your ear, and your takeoff foot is extended back and high. This alignment sets you up for an efficient swing and a powerful inversion.

Common mistakes during takeoff include failing to achieve the "C" position, which can lead to a weak swing and poor inversion. Ensuring your top hand and takeoff foot are correctly positioned can prevent these errors and set the stage for a successful vault.

If you have an under takeoff your hips will lead instead of the chest, which makes getting upside down extremely difficult. You can mimic this on a high bar by pushing a vaulters hips forward while they're hanging and asking them to swing up and perform a bubka.

Focus on the Swing

Immediately after achieving the "C" position, you want to swing to a reverse "C" position. A powerful swing from the trail leg is crucial for achieving This. Your swing should be long and powerful, driving your trail leg with force down and long at first, and then towards your top hand. Maintaining a straight trail leg and allowing your hips to move upward naturally is essential. Avoid the common mistake of letting your hips stay low and pausing after takeoff, creating a "basket" shape. Coaches will often say your hips are stuck in the bucket. Instead, aim to roll your hips continuously over your shoulders.

Effective drills to enhance your swing technique include Bubkas, which help strengthen your core and simulate the motion of getting your feet above your hands. Rope swings and horizontal bar work are also beneficial, as they develop the muscle memory needed for a smooth inversion during your vault.

Maintain Active Arms and Shoulders

Correct arm positioning during the swing is vital, it's not all legs. At the takeoff, focus on your top arm transferring all of the energy from your approach into the pole. Think of your shoulders doing a shoulder press in the weight room through the take off and swing. Your bottom arm should push up towards the sky and guide the pole. Keep pressure on the pole to assist the inversion and let your shoulders roll back. Practicing with a stationary pole with wall drills or on a high bar can reinforce this technique.

Mental focus is equally important. During the vault, try to focus on bringing your feet straight up past the tip of the pole rather than fixating on the bar. This mental shift helps in maintaining a proper body position throughout the vault.

Conclusion

Mastering the inversion phase in pole vaulting requires a combination of perfecting your takeoff position, focusing on the swing, and maintaining correct arm positioning and mental focus. By integrating these techniques and drills into your training regimen, you'll enhance your inversion and overall performance.

Embrace the journey of mastering the pole vault inverted, and remember that patience and consistent practice are key. By staying focused and diligent, you can achieve elite-level success in pole vaulting.