Approach Run
PRECEPTS
RALPH LINDEMAN
Head Men’s and Women’s Track & Field Coach
US Air Force Academy
Assistant Coach (Hurdles, Vertical Jumps, Decathlon)
USA Men’s Team, 2004 Olympic Games, Athens, Greece
OBJECTIVES OF
THE APPROACH RUN
1. Achieve maximum controllable velocity
2. Acceleration t-h-r-u take-off (Perceived)
3. Get vaulter to (precise) optimal take-off spot
4. Vertical impulse at take-off
(to achieve effective take-off vector)
MAXIMUM
CONTROLLABLE
VELOCITY


Increase in approach run velocity of some
magnitude will result in an increase in
vault height.
Research by Adamczewski and Dickwach
showed that an increase in velocity of one
meter per second resulted in an increase
of approximately 0.5m in vault height.
VELOCITY REQUIRED
FOR HEIGHT ATTAINMENT
Bar Clearance Height
5.80m
5.50m
5.20m
4.90m
Velocity Required
(19’0”)
(18’0”)
(17’0”)
(16’0”)
9.1 m/s
8.7 m/s
8.4 m/s
8.1 m/s
4.60m (15’0”)
4.30m (14’0”)
4.00m (13’0”)
7.8 m/s
7.5 m/s
7.2 m/s
3.70m (12’0”)
6.9 m/s
Interpolated from Data From Studies by Dr Peter McGinnis, Jan 2003
ACCELERATION
T-H-R-U TAKE-OFF
“…velocity of the vaulter between 10m
to 5m from the plant box is a key
indicator of the vaulter’s potential.”
--Bob Fraley,
Complete Book of the Jumps,
p.113, Human Kinetics (1995)
Why is
“Acceleration through Take-off”
PERCEIVED’?
ACCELERATION THROUGH TAKE-OFF
Competitor
J Hartwig
Best
Ht
5.84m
Velocity
15-10m
9.09 m/s
Velocity
10-5m
9.45 m/s
ΔV
+.36
T Mack
5.74m
8.96 m/s
9.09 m/s
+.13
N Hysong
5.74m
9.02 m/s
9.09 m/s
+.07
T Stevenson
5.74m
9.06 m/s
9.23 m/s
+.17
D Miles
5.74m
8.92 m/s
9.16 m/s
+.24
From Data compiled by Dr Peter McGinnis, Men’s Pole Vault Final
USA Track & Field Championships, June 22, 2002, Stanford, CA
ACCELERATION THROUGH TAKE-OFF
Competitor
Best
Ht
Velocity
15-10m
Velocity
10-5m
ΔV
S Dragila
4.65m
8.05 m/s
8.39 m/s
+.34
M Sauer
4.45m
8.00 m/s
8.22 m/s
+.22
M Mueller
4.40m
7.89 m/s
8.11 m/s
+.22
A Wildrick
4.35m
7.45 m/s
7.50 m/s
+.05
K Suttle
4.20m
7.50 m/s
7.74 m/s
+.24
T O’Hara
4.20m
7.27 m/s
7.41 m/s
+.14
From Data compiled by Dr Peter McGinnis, Women’s Pole Vault Final
USA Track & Field Championships, June 23, 2002, Stanford, CA
Common Causes of
DECELERATION at Take-off



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Approach run may be too long;
Maximum controllable velocity is reached to
early in the run;
Focus on the box transmits mixed signals
and results in excessive steering
(chopping, reaching strides)
Ineffective plant technique disrupts
efficient sprint mechanics
WHAT HAPPENS AT TAKE-OFF?
1. Horizontal
momentum
transferred to pole;
2. Vertical impulse
added to achieve
take-off vector.
VERTICAL IMPULSE AT TAKE-OFF
(To Achieve Effective Take-off Vector)
Effective Take-off Vector is a result of
vertical impulse at take-off and
horizontal momentum generated
from the approach run.
(a)
(b)
VERTICAL IMPULSE AT TAKE-OFF
(To Achieve Effective Take-off Vector)
* HANDS UP * EYES UP * CHEST UP *
VERTICAL IMPULSE AT TAKE-OFF
(To Achieve Effective Take-off Vector)
(example from Long Jump)
* KNEE DRIVE FORWARD & UPWARD *
VERTICAL IMPULSE AT TAKE-OFF
(To Achieve Effective Take-off Vector)
* KNEE DRIVE FORWARD & UPWARD *
VERTICAL IMPULSE AT TAKE-OFF
(To Achieve Effective Take-off Vector)
VERTICAL IMPULSE AT TAKE-OFF
(To Achieve Effective Take-off Vector)
VERTICAL IMPULSE AT TAKE-OFF
(To Achieve Effective Take-off Vector)
INITIATING THE RUN
(Overcoming Inertia)
Mechanics
• With (take-off) foot in contact
with the runway, raise the pole to
approximately 80° by taking a
short step back with the other foot
• Slight lean forward to give
horizontal displacement to COM
INITIATING THE RUN
(Overcoming Inertia)
Mechanics



Begin to “power” down
the runway
No “hops,” no “skips”
Every approach run must
start the same way
(drills, short run, full run)
RHYTHM OF THE RUN
RHYTHM OF THE RUN
S-m-o-o-t-h acceleration pattern
(velocity curve)
Short Strides  Longer Strides
Slow  Fast  Faster  Faster yet
SPRINT MECHANICS
Two (2) Factors Affect
Sprint Velocity
1. Stride Length
2. Stride Frequency
SPRINT PHASES
(during the Approach Run)
1. Acceleration Phase
2. Transition Phase
(NOTE: Several phases have been identified in he
100m dash; but the vault run is generally
between 30-45m, and maximum velocity and
maintenance phases are typically not reached).
SPRINT PHASES
(during the Approach Run)
1. Acceleration Phase
- Same mechanics as the sprinter;
- Not same acceleration rate as the sprinter;
- Phase is shorter distance / shorter duration
than the sprinter, i.e., reached in 25-35m.
2. Transition Phase
- Begins when vaulter reaches
“maximum controllable velocity”
- Lasts just a few strides (to penultimate stride)
ACCELERATION PHASE
POSTURE
•Head up
•Chest up
•Hips underneath
ACCELERATION PHASE
POSTURE


Head up
Chest up
(shoulders down results in relaxed upper body)




Hips underneath
Knee up
(not “sitting)
(knee drives up / applies forces down + back)
Toe up (dorsiflexed)
Heel up (high heel recovery)
ACCELERATION PHASE
MECHANICS




“Back-side Mechanics” Predominate
Power from the extensors of hip
and knee; (near) full extension of
hip/knee/ankle
Knee drives forward & upward-applies force down & back
Ground contact is made slightly
behind the COM
ACCELERATION PHASE
MECHANICS




“Back-side Mechanics” Predominate
Power from the extensors of hip
and knee; (near) full extension of
hip/knee/ankle
Knee drives forward & upward-applies force down & back
Ground contact is made slightly
behind the COM
TRANSITION PHASE
Mechanics
TRANSITION PHASE
Mechanics







“Front-side Mechanics” dominate;
Power from hip flexors & hamstrings
Foot touches down slightly ahead
of COM
Active landings-- “feel the runway”
Ground contact times decrease
Posture becomes more upright
(“running tall”)
Heel recovery is higher
(foot passes above opposite knee)
TRANSITION PHASE
Mechanics







“Front-side Mechanics” dominate;
Power from hip flexors & hamstrings
Foot touches down slightly ahead
of COM
Active landings-- “feel the runway”
Ground contact times decrease
Posture becomes more upright
(“running tall”)
Heel recovery is higher
(foot passes above opposite knee)
POLE CARRY MECHANICS
(During Acceleration Phase)



Top hand at hip
Bottom hand
in front of chest
Pole is pushed in
advance of the
vaulter, and in line
with ground reaction
forces.
POLE CARRY MECHANICS
(during Transition Phase)
G-r-a-d-u-a-l
pole drop
accelerates with
stride cadence
POLE CARRY MECHANICS
Errors: Effect on Sprint Mechanics
Premature pole drop
Carrying (instead of pushing) the pole 
Leaning back (to support pole) 
Feet land ahead of COM 
Braking force applied 
Deceleration!
POLE CARRY MECHANICS
Errors: Effect on Sprint Mechanics
Horizontal sway (or vertical bounce) of pole
Dissipates application of forces
(down & back into the track) 
Detracts from ability to accelerate efficiently
POLE CARRY MECHANICS
Errors: Effect on Sprint Mechanics
Pole carry too far back
(i.e., top hand behind hip)
Shoulders turn 
Dissipates application of
forces 
Detracts from ability to
accelerate efficiently
POLE CARRY MECHANICS
Errors: Effect on Sprint Mechanics
Raised Shoulders


Elevated shoulders negatively impact
sprint mechanics and result in velocity loss
Relaxed sprinting begins with shoulders
PREPARATION FOR TAKE-OFF
(“Penultimate” Stride)
PREPARATION FOR TAKE-OFF
What happens on
“Penultimate” Stride?

2nd to last (penultimate) stride is
slightly longer–lowers the COM;
Last stride is slightly shorter–
“catches the COM on the the rise.”

PREPARATION FOR TAKE-OFF
(“Penultimate” Stride)
Next-to-last stride is
(example from Long Jump)
METHODS OF TEACHING
PENULTIMATE STRIDE
TECHNIQUE


“Flat foot” landing on penultimate stride,
“flat foot” landing on final stride
– Tom Tellez
“Push-pull-plant” (with take-off leg) from
2nd-to-last stride
– Randy Huntington
HOW CAN THE VAULTER
PRACTICE PENULTIMATE STRIDE
TECHNIQUE?

Long Jump take-off drills.

Hurdles
APPROACH RUN
Length Management Methods
Counting Strides (“Left’s” for R-handed)

Gives vaulter rhythmic feedback

Helps identify phases of the approach run
APPROACH RUN
Length Management Methods
Checkmark Systems
(Works in conjunction with counting strides)

Start Mark (only mark the vaulter is aware of)

Mid-mark (6 strides out)

Take-off (not a physical mark)
APPROACH RUN
Length Management Methods
Value of “Mid-mark”



Provides coach confirmation of “chopping,”
or, more commonly, “reaching” during final
strides of the approach run (“steering”)
Provides coach confirmation of deceleration
over the final strides of the approach run
Allows coach to focus on the jump
(rather than foot placement at take-off)
APPROACH RUN
Length Management Methods
Steering
Early visual pick-up of the target (box) allows
for more subtle stride length changes
during the steering phase.
Steering ability is trainable:
 hurdling with variable spacing
 long jumping from variable approach run
lengths
APPROACH RUN
Length Management Methods
Start Mark Adustments

Feedback from previous
approaches
Wind, runway surface
Confidence, Motivation, Arousal

“Feel”


APPROACH RUN
Length Management Methods
Start Mark Adustments
(No more than)
10 - 30 cm (4-12”) increments
What happens to
Stride Length
when the sprinter (vaulter)
decelerates?
What happens to
Stride Length
when the sprinter (vaulter)
decelerates?
It increases!
Purpose of
SPEED DEVELOPMENT DRILLS

Affect Stride Length


Affect Stride Frequency


“Backside” mechanics
(i.e., pushing down the runway)
(Near) full extension of hip/knee/ankle
“Frontside” mechanics
[i.e., driving knee forward, generating negative foot
speed (whip action of foreleg)]
Affect “Acceleration thru Take-off”
Progression of
SPEED DEVELOPMENT DRILLS
“Mach Drills”
A-march
 A-skip
 Double A’s
 Continuous A’s

Progression of
SPEED DEVELOPMENT DRILLS
Drills for Front-side/Back-Side Mechanics

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A-Bounds
Speed Bounds
Speed Bounds w/pole
Speed Bounds w/thigh weights
Speed Bounds w/pole w/thigh weights
Why Bounding?
Progression of
SPEED DEVELOPMENT DRILLS
Drills for Acceleration thru Take-off

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2-step Take-off Drill
Run-Run-Run-Bound w/Pole Plant
Sprint to Rope Plant
Speed Bounds to Rope Plant
Progression of
SPEED DEVELOPMENT DRILLS
SPEED DEVELOPMENT
Physiological Basis
OBJECTIVE
Train the Energy System
used in Pole Vault competition
SPEED DEVELOPMENT
Physiological Basis
What Energy System is used
in the Pole Vault?
Anaerobic/Alactic Energy
System
SPEED DEVELOPMENT
Physiological Basis
Most Effective Method of Training the
Anaerobic / Alactic Energy System:
- Near-maximal velocity sprints
- 3-8 seconds duration
- Near full recovery, i.e., 1-3’
SPEED DEVELOPMENT
Physiological Basis
Why would we want to incorporate longer sprints
(120’s, 150’s, 200’s) into vaulter’s training ?




Speed endurance work improves efficiency of
metabolic system, reducing recovery time between
vaults;
Longer sprints allow more conscious attention to
developing efficient sprinting mechanics;
Improves “general fitness”—energy efficiency, weight
management, etc.
Improves cardiovascular efficiency thru increased
capillarization
SPEED DEVELOPMENT
Methods
Acceleration Sprints



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10-40m from standing start
(both) with and without pole
1’ – 3’ recovery
250-300 meters per session
SPEED DEVELOPMENT
Methods




Speed Development Repetitions
“flying sprints” of 30-60m
w/1-3 seconds at maximum velocity
(both) with and without pole
4’ – 6’ recovery
400-500 meters per session
SPEED DEVELOPMENT
Methods
Speed Endurance Repetitions



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80-200m
without pole
3-5’ recovery
600-900m meters per session
SPEED DEVELOPMENT
(Other Methods)
Resisted-Sprinting
(<10% loss in velocity)



(Slight) uphill sprints
Sled-pulling
Parachute-resisted sprints
SPEED DEVELOPMENT
(Other Methods)
Assisted-Sprinting
(<10% gain in velocity)


(Slight) downhill sprints
Wind-aided sprints
(for the vaulter, sprints w/o the pole
are actually “assisted” sprints!)
SPEED DEVELOPMENT
(Other Methods)
Pole Sprints


30-60m on the track
(i.e., off the runway)
w/ or w/o planting action
SPEED DEVELOPMENT
NEUROMUSCULAR BASIS
When in the training cycle does the vaulter
work on speed development?




Throughout the macrocycle (training year)!
Frequently in each mesocycle (training phase)
At least once in each microcycle (weekly plan)
At the beginning of a training session, i.e.,
immediately after the warm-up
SPEED DEVELOPMENT
NEUROMUSCULAR BASIS
Fatigue cannot be allowed to
become a factor in
speed development training
SPEED DEVELOPMENT
NEUROMUSCULAR BASIS
Although physiological recovery is
immediate (i.e., just a few minutes),
neuromuscular recovery takes
48 hours (or longer)
SPEED DEVELOPMENT
NEUROMUSCULAR BASIS
Always finish a speed development
workout with Pole Sprints— transfers
“neural patterns learned” to vaulting.
QUESTIONS?
RALPH LINDEMAN
Head Men’s and Women’s Track & Field Coach
U.S AIR FORCE ACADEMY
Office Phone: (719) 333-2173
ralph.lindeman@usafa.af.mil