It’s well known that Superman can leap tall buildings in a single bound (although it’s often easier for him simply to fly over them). While even small buildings would be a struggle for trained athletes, there is a simple way for you to get some super-height the next time you need to get someplace higher fast: the pole vault. Mastery of the pole won’t be enough to take you over a skyscraper, but you’ll soar much higher than you could with just a jump.
Step 1: Choose a pole.
Most pole vaulters use a fiberglass pole 11 to 17 feet (3.3-5.2 m) in length, engineered to support approximately 165 to 220 pounds (75-100 kg). Generally speaking, the longer the pole, the higher you’ll be able to jump. In an emergency, you may be forced to improvise with whatever is at hand. At the very least, be sure to choose a pole that can support your weight.
Step 2: Grip the pole.
The higher you grip the pole, the higher you’ll jump. If you are right-handed, begin by gripping the pole with your right hand in the “high” position and the left hand 1 to 2 feet (30-60 cm) down the pole. Grips and hand positions vary with the vaulter. You should hold the pole so that you can plant its far end by raising both arms, right hand higher, when you’re ready to vault.
Step 3: Carry the pole.
As you get ready to run, carry the pole on your right side if you are right-handed, with your right elbow bent at an angle between 70 and 90 degrees.
Step 4: Run.
With rhythmic strides, begin your run toward the pit or fixed point where you will plant the pole. The faster you run, the more momentum you’ll add to the vault, thus converting horizontal energy from the run into vertical energy for the vault. The pole should remain steady. Angle it upward and away from you at the start.
Step 5: Begin to lower the pole.
About midway through your run, the pole should be almost parallel to the ground.
Step 6: Plant the pole.
Gradually lower the pole as you near the plant point-whether it’s a planting box or other fixed object-and hold it as close to your body as possible. Your hips and shoulders should ideally be square to the planting point at this stage. Plant the pole by driving it into the box or fixed point. Your high hand (right if you are right-handed) will grip the pole as it bends and pulls you upward. By accelerating as you plant the pole, you transfer kinetic energy from the run directly to the pole. This energy is then converted into potential energy as the pole bends under your weight and the force of planting.
Step 7: Take off.
Ride the bending pole. Kick up and grip the pole firmly to catapult you upward. The potential energy of the bending pole is thus converted back into kinetic energy as it straightens out and returns to its original shape in springlike fashion, propelling you upward.
Step 8: Thrust your legs high, and twist your body.
As you near the end of the pole’s upward thrust, shoot your legs out high, and twist your body up and over the obstacle or to gain more distance.
Step 9: Let go of the pole, and push it away from you.
Step 10: Get ready to land.
Track and field pole vaulters usually have a thick pad to cushion their landing. They come down on bent legs and then roll over to minimize the impact on their knees. Remember this as you come down. To prevent injuries, you might consider tucking into a judo roll and slapping the ground to expel the kinetic energy.
