How to Pole Vault More Efficiently.

The cord of the pole is where all the energy is being transferred to. With the correct sequence of moves and the muscle strength to do so, energy can be added to the system during the swing. These moves are not easy. strength can be developed to perform this sequence of moves.
To add energy to the system during the plamt/takeoff is:
1. Shoulders swing into the cord from the top hand.
2. Chest swings into the cord from the chest/upper torso
3. Lower core & hips swing into the cord from the upper torso
4. Knee swings into the cord from the hips
5. Foot swings into the cord from the knee.
The STRONGER you develop those muscle groups the stronger you can tap down the cord, transferring that muscle energy into the pole through the cord of the pole.
After the tap (top hand, shoulders, torso, hips, extended trail leg all in a straight line with the pole tip) the sequence of moves is the reverse of the takeoff. The sequence of moves to add energy to the pole through the cord is:
1. From the hips & lower core, the trail leg kicks up/swings-up to perpendicular to the cord while the hips and shoulders stay in the cord while the hips & shoulders remain in the cord, driving down the cord towards the pole tip.
2. From the shoulders, the hips are driven up/swing-up while the pike/angle at the hips continues to close while the shoulders remain in the cord, driving down the cord towards the pole tip.
3. As the pole vaulter's legs approach the top, the legs extend back out up the cord while the shoulders continue to press the hips into the cord. All this is done keeping the shoulders and top arm in the cord of the pole, driving the shoulders down the cord.
This sequence of moves is not easy. It takes a lot of muscle strength development. Sure, pole vaulters can invert more easily by using the energy from their run by simply spinning from a single point, the shoulders, but that single body spinning around just one point creates wobble. *Mark Walsh, PhD Biomechanics, Miami University, at the Pole Vault Summit 2023.
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