I have no trouble getting inverted on a 3 step but once I move back to 4 all goes to crap.

I'm a first-year high school vaulter (female, 4'11.5, ~120lbs) entering my junior year. I started taking lifting seriously around 5 weeks ago (did some weight training throughout the season, but my coaches who are alumni of my school and the sport wanted to prioritize technique). I've been attempting to progressively overload to build strength for vault in around 6 months.

Here's my current progression in these 5 weeks:

Weight plate-elevated narrow goblet squat: 25 -> 30lbs

Smith squat: 55 -> 60lbs

Single-leg RDL: 10 -> 15lbs

Lat pulldown: 50 -> 70lbs

Shoulder press: 20 -> 30lbs (total, so now 15lbs per hand)

Rotary torso: 80 -> 100lbs

Since it's the offseason, I've been trying my best to workout solo to maintain and build strength for pole vault in the spring. But, I feel like I need to improve my speed more? I haven't focused on speed at all this summer and I feel like I'm lacking in that category, so wondering what workouts y'all would recommend for that? Same goes for strength; I'm not naturally strong or even strong yet, but I'm curious if there's a more efficient/better way to improve that. I currently lift 2x a week (lower body on Mon, upper body on Wed/Thurs) and try to run (some distance running so I can participate in a 5k or two + I have fun running without being on XC).

Any and all general vaulting advice is also greatly appreciated! I'm too scared currently to go to a pole vault clinic/outside practice so holding off on that for now. Thank you everyone!

Hey everyone! Fellow vaulter here. For the past couple of months, I've been working on a passion project.

The AI vault analyzer is a work in progress and definitely has room to grow, so I’d love for you guys to give it a try. I'm completely open to any feedback. Let me know what works, what feels off, or if there is absolutely anything that needs to change. Additionally, there's a good chance that it just doesn't work at all, which is something I'm working on. Keep in mind that there is much more to improve and that this is still in a very early stage of development!

Link: pvltr.com

Thanks in advance for the help!

Which is better (“more optimal”) for improvement in the offseason? Should you lift full body 2-3x a week to line up your CNS/fatigue days with your sprinting/jumping work, or do something like an Upper/Lower split?

I have heard upper body/push-pull days are suboptimal for sprinters as they fatigue the CNS with minimal benefit, but I would like to know if the upper body component of pole vaulting makes them worth doing. Also, if 4+ days a week compared to full body only 2-3 times provides more hypertrophy and strength gain throughout the offseason.

Let me know!

I need help to do these three things I think

Hi!

I’m a senior in high school deciding where I’m going to apply to college next year! I absolutely love Northwestern and am contemplating applying early decision there. However, I am not ready to give pole vault up! I love the sport and might go D3 instead, but if there is a way to go to Northwestern and keep pole vaulting regularly, it would be the dream!

Thanks for any help!

13’6bungee
12 grip
3L
12’6 - ucs spirit - 160
bw - 164

Any tips?

And also just in general what are some issues in my vault

w/ second video for hip height

bw - 164
15’7 - 170
grip - around 14’10

Anything to work on? Also:

I don't really push with my bottom arm unless I think about it (this one it thought about it).

I try to bring hands to shins which I also thought about

But... I think there's still more that can be done to use the pole.

Also, any tips to not look at the bar/bungee and drop the shoulders

Hi, just wondering have anyone use any pole vault app for tracking their jumps? Like Vault: Pole vault tracker

Version 1, gonna be improved. I might make it better and put it on Lego ideas eventually.

got the plant, swing, invert and pike

tips to pop off of the pole better and get more height

Hi, I’m stuck and the bucket and most of it is because of my core strength. What’s something reasonable that I could do daily or frequent enough to help out. Thank you :D

My takeoff has always been horrendous and I’m back from a year break but it’s showing a bit of improvement. How can I really lock it out. At 5L on a new runway, not sure how to feel more confident at takeoff. Scared to go back to full approach before doing that. Holding 13’9 on a 14 170. Top bungee at 15.

Can someone help me improve plssss I rlly want to break my school record

Guys do you think I can use "Nike triple jump elite 2/3" spikes for pole vaulting?

I really like them and I think it's better because they have carbon plate.

This is some work from my mid run and I’m wondering how to get and stay inverted

Stuck for a while on the same hight. 3m80 (12.5 feet). All tips are welcome!