CHAPTER- 1

TRIPLE JUMP

1.1 INTRODUCTION

The triple jump originated in the 19the century in Ireland, where it was performed as
two hops on the same leg, generally the stronger one and a jump. The version was
perfumed at the first Olympic Games in Athens in 1846 and was won by james Connolly,
with 13.71. in the ‘hop step and Jump’ version, the triple jump as performed with or without
run up at the end of the 19th century. It was performed from a stand still only in three
Olympic games, in Paris in 1900, in St. Louis in 1904 and in London in 1908. Like the long
Jump, the triple Jump demands great speed Jump involves three Jumps in sequence.

There are some differences particularly in the take-off action, since the triple-jumper,
being conscious of the fact that he has to perform three jumps, will Endeavour to snatch less
horizontal speed when performing the First hop which results in a lesser load and a flatter
parabola, so that he can retain sufficient kinetic energy to achieve the best possible
performance in the second and third jumps, whose parabolas have angles of 14 0and 170
respectively. That is the basic concept of this multiple jump – rhythmical distribution of the
three jump.

The theoretical proportion in percentage terms suggested by Prof. Kreer in order to

achieve optimum performance, should be 37%, 30%, 33%. This depends on many factors,
such as full use of the run jump speed, the force exerted in the jumps and co-ordination of
movements.

TECHNIQUE

The technique of triple jumping has changed very little over the past 20 years. Some
variations have occurred in the use of arms in gaining lift during each jump.

THE RUN-UP

The dual objective of the run-up is to generate maximum controllable speed at the
takeoff board and to be accurate. An accurate and consistent approach run is essential.
Habitual fouling or taking off well behind the takeoff board is the result of poor preparation.
Sound fundamentals, good sprint mechanics, rhythm and repetition will produce consistent
approach runs. These are important concepts in producing an efficient and precise run-up…

 Most run-up accuracy errors are caused in the first three to four steps.
  The last five to six strides in a run-up, when the jumper is in “full flight”, should be
the most accurate in stride length.
 The long jump is not a race! The object is to generate maximum speed at the board.
The run-up is a controlled acceleration from the start to the takeoff.
 The length of the run-up is determined by the point at which each jumper can reach
maximum controllable velocity. Generally, the faster the runner, the longer the run-
up will be.
 When stride frequency ratios are interrupted by adjusting the stride length in the
last five to six strides to “hit the board”, horizontal velocity is diminished. Just
because the jumper is “on the board” does not mean it is an accurate or good run-up.
It is more important to be on the coach’s mark five to six strides out from the board.
 Every jumper has a “posting” leg or a takeoff leg and a “swing” leg or drive leg. Right-
handed athletes generally “post” with the left leg and “swing” the right leg. It is
important that long jumpers use the correct leg. A good test for this is to see how a
jumper kicks a football. The leg that the long jumper kicks a ball with is the swing
leg.

 Horizontal velocity off the board normally takes priority over height in the long
jump. Establishing a good run-up can be done on the track so that the takeoff board
and sand pit do not psychologically affect the stride pattern.

THE HOP

The takeoff is the most critical component of a good triple jump. The jumper cannot
elevate off the board as is done in the long jump. A single arm (running type) takeoff is
recommended. The hop phase of the triple jump begins with a run off the board, run in the
air and land on the same foot as the takeoff. Throughout this phase the upper body must
remain in a vertical position (no leaning forward or back).

 In the “arm and a half” technique, the left arm drives forward and the right arm is
moving backward but “bounces” off the stomach and is thrust forward.
  Both arms come back together during the hop flight.
 Another method, used by world record holder, Jonathan Edwards, is called the
“loop.”

 In this technique, the right arm, moving backwards at takeoff, continues to rotate
around the shoulder in a 360-degree circle, meeting the left arm and landing both
arms back. As the athlete leaves the board, the takeoff leg is extended for a complete
push off the ground.
 The drive leg thigh should be below parallel to the ground at takeoff with the knee
joint at 45-degrees.
 The drive leg will then begin to rotate from in front of the center of mass to behind it,
while the takeoff leg begins to pull forward.
 As the takeoff leg reaches parallel, the lower portion of that leg extends past the
knee, with the foot dorsiflexed.
 Once the leg is extended, the athlete then forcefully drives the entire leg downward,
striking the ground and setting up an active flat-footed landing.
 The jumper must land with the center of mass over the foot and the free leg and arm
or arms behind the body, so they can swing forward and lift the jumper into the
second phase.
 The hop phase should never make up more that 35 percent of the total jump
distance.

A unique feature of the triple jump is the action of the landing foot at the end of each
phase. A pawing motion of the foot creates a backward velocity of the landing leg, helping to
maintain forward velocity of the body.

“Reaching” for the landing with the center of mass behind the foot “checks” horizontal
velocity into the second phase and causes forward rotation. Excessive height on the hop
will hinder the jump because the increased absorption time upon landing reduces
horizontal speed and will lessen the distance of the step.
THE STEP

 The second phase of the triple jump begins as the takeoff foot returns to the ground.
 The takeoff leg is fully extended with the drive leg parallel to the ground and the
knee at 90-degrees. A
 s the athlete leaves the ground, the takeoff leg stays behind the center of mass and
the drive leg “holds” parallel to the ground, 90-degrees at the knee position.
 As the athlete begins the descent, the drive leg drops downward for a quick
transition to the jump phase.
 Once again the center of mass should be over the foot (not behind or in front). The
step phase should make up 30 percent of the total jump distance.

THE JUMP

The third and final phase of the triple jump is basically a long jump preceded by a
jump rather than a run.

 The takeoff leg (the drive leg in previous phases) is extended forcefully upon contact
with the ground.
 A “hang” style is used (see the long jump chapter) in which the arms are driven up
and the drive leg is dropped and the body assumes an inverted “C" position.
 The arms are brought forward and the legs are straightened.
 The best landing would be a “buttocks in the hole” as detailed in the long jump
chapter. The jump should make up 35 percent of the total jump length.
 TRAINING

During the period of training, the conditioning philosophy will be as follows:

Use an over distance approach.

First quantity, then quality.
Build a foundation of endurance and then develop speed gradually. This will prevent
injury.
For the first month of training you will do no speed work and you will not time anything.
You will develop speed by doing a great deal of short, fast work and by improving your
sprinting form.
The test distance for endurance will be 300m, and test distance for speed will be 30-50 m.
A jumper will only be successful when both tests are done well.
As the season progresses, you will do less work but faster work.
Workouts will generally be a hard day followed by an easy day, with a lightening up of
work two days before competition or time trail.
Your schedule is flexible. You may change the daily routine because of weather, body
condition, or emotional outlook.
You should completely recover from one workout to the next. If you are not completely
recovered, do less work, or rest.
You should never train when you are ill nor have an injury.
If your training schedule is limited, you may telescope this schedule into two-week
periods instead of month periods.
Your workouts must be fun or rewarding, preferably both.

TRAINING SESSIONS

All training sessions should always start off with warm-up session and stretching exercises.
After all training sessions a cool down and stretching session should follow.
Refer to the chapter on mobility for event specific warm –up and stretching exercises.

TRIPLE JUMP EXERCISES TO IMPROVE THE TECHNIQUE

Technique exercises for long jump can also be used for triple jump. The following drills can
also be used to develop triple jump skills:

HOP AND STEP

To co-ordinate the first and second jump and to

acquire a balanced arm action, take 3-5 strides
 approach, perform two hops and one step on a soft
surface such as grass.

STEP AND JUMP

To join up the second and third jumps,

take 5-7 strides approach; carry out a
“step” and a long jump.

CHECK MARKS

To acquire a good ratio and rhythm for the

three jumps, take a half to 2/3-length run-
up; join up the three jumps, trying to keep
to the check marks placed on the ground.

TRIPLE JUMP TAKE OFF

To improve range of movement and

acquire perception of the requisite
technique, take a 5-9 stride approach, hop
over a low obstacle, “step” to land on a
box top, and make a third jump over a bar
to land on a raised landing raft.

TECHNIQUE DRILLS AT CONTROLLABLE SPEED

 5x 50 m high knee action - walk back

 5x 50 m reach exercise - walk back
 5x 50 m run high on toes - walk back
 5x 50 m arm reach exercise - walk back
 5x 50 m bounding - walk back
 5x 50 m bounce - walk back
 5x 50 m forward lean exercise - walk back
 5x 30 sec. run tall exercise - rest 30 sec. - walk back
 5x 50 m relaxation exercise - walk back
 5x 50 m flick up heels exercise - walk back
CO-ORDINATION DRILLS

PIPE DRILLS
 Place 20 pieces of hose pipe 500 mm apart and run over the pipes as fast as
you can, without toughing.
5X 50 M HEIDI HOPS
 Run with a double step
in each stride. 5X 50 M
STRAIGHT LEG DRILLS
 Lift straight leg hip high, and down, followed by the other leg. Keep
upper body upright. 5X 50 M LONG/SHORT LEG DRILLS
 Lift bend leg hip high, and down. Tough the ground. Then lift the same leg up
straight, hip high. Repeat with the other leg. Keep upper body upright.
 5X 50 M FRONT/SIDE DRILLS
 Lift straight leg hip high, and down toughing the ground and immediately kick
sideways. Repeat with the other leg. Keep upper body upright.

1 TRAINING PROGRAMMES

Muscle endurance, speed endurance, rhythm drills and pure speed training forms a vital
part of the jumper’s training program and is covered in detail in the manual for
sprinting.

The exercises above, together with the jump technique exercises and strength training
are combined in a long term training program that would look more or less as follows:

TRIPLE JUMP LONG TERM PHASE

PLAN SEPTEMBER TO CONDITIONIN PREPARATION COMPETITION
1 2 1 2 1 2
APRIL TRAINING
MUSCLE ENDURANCE (STAMINA) 30% 25% 20% 15% 10% 5%
SPEED ENDURANCE 5% 10% 15% 20% 15% 15%
STRENGTH 10% 15% 20% 20% 20% 20%
SPEED 5% 10% 15% 20% 20% 25%
TECHNIQUE + RHYTHM 45% 35% 25% 20% 20% 15%
ACTIVE REST 5% 5% 5% 5% 15% 20%

LONG JUMP

The long jump is one of man’s most natural exercises. In prehistoric time it was
practiced as necessity of life, then it became a sport and an opportunity for athletics
contests in ancient Greece, where it was included in the Olympic Games. In those days long
jumpers used light weights which they discarded by throwing them backwards them taking
off, in order to make use of the reaction derived from this.

The long jump with a run up was included in the first modern Olympic Games in
1896 in Athens. It is important to mention that the jump was with a run-up, because in the
four subsequent Olympics there was also a long jump from a standstill.

In order to be a successful long jumper, it is essential to be a good sprinter and to

possess excellent reactive capacity in the muscles used in the take-off. The theoretical
distance of the jump, the angle of projection of the centre of gravity and the height of the
jump itself. The movements which the athlete makes during the jump only help him to keep
his balance and to assume the best position for landing so as to make as long a jump as
possible. The speed of the run before the jump mainly determines the distance and this is
confirmed by its correlation with performance (coefficient of correlation, r= 0.9&3). The
study of the run-up is therefore very important for obtaining an increasingly high
controllable speed at the take-off and almost perfect automatic movement so that the take
off occurs along the center-line of the foot’s striking action on the board.

THE APPROACH:

 A good technique on the approach and takeoff can increase the length of a jump
immensely.
 A 12-19 stride approach is optimal. The longer the better for experienced and
conditioned athletes.
 Gradual acceleration is the first key aspect.
 Most athletes begin the run with their left foot forward. This foot is used to push
down, to start the forward movement.

 At this point of the long jump technique the athlete should also be leaning forward.
 After a few strides the athlete should be in the full upright sprinting position.
 It is vitally important to keep accelerating through the board, to convert your
maximum controlled horizontal velocity, into vertical velocity.
 The penultimate step differs from the rest as the athlete prepares to jump, for one it
is longer. The foot is placed flat on the ground and the knee and ankle are flexed to
lower the athlete’s centre of gravity.
 The last step is short to help maintain speed. In this step the foot should be out in
front of the athlete’s body, and flat on the ground. Flexion occurs at the joints of this
leg but the centre of gravity is lifted.
 Stay relaxed and try to remember the long-short rhythm of the last 2 steps.

THE TAKEOFF:
  This part of the long jump techinque is crucial because once the athlete is in the air
the flight path has been decided.
 Creating a vertical impulse through the athlete’s centre of gravity by loading up the
takeoff leg with elastic energy is a key aspect of this part of the jump.
 The takeoff foot should be planted flat to the ground, and the vertical impulse is used
to push the athlete up and out into the air.
 The foot must be placed in front of the body and flat to produce the greatest lift
possible.
 The rest of the body should be standing in a tall upright position, and to increase
force against the ground the lead knee and opposite arm should swing upwards.
 Keep looking ahead, not down at the board or sand.
 Do not try to jump too high, concentrate on jumping for distance.

FLIGHT IN THE AIR

Jumping styles vary according to the development of the athlete and his muscular
characteristics and bone structure. The most common are :

1. The hitch –kick

 In this movement in the air the arms are rotated in the direction of the
forward rotation which creates an opposite reaction to the trunk, moving the
hips forward.
 The left arm, driving up on takeoff, will reverse itself and rotate 540-degrees
finishing behind the body.
 The right arm will rotate 360-degrees and also will finish aligned with the left
arm behind the body.
 The legs continue the running motion in the air and contribute to
counteracting the forward rotation by moving forward from the hip with a
short radius and back with a long one.
2. The sail
This is the most basic technique; when performed, it looks like you are reaching out
and touching your toes.
 After the takeoff, drive your free leg out and hold it in front of your body as
long as possible.
 The takeoff leg will move into the same position once you are in the air.
 Bring your arms forward towards your toes, which keeps you from falling
back at the landing.

3. The hang
 In the “hang” style of jumping, the somersaulting action is slowed by
extending the arms and legs as far away from the center of mass as possible,
thereby, slowing the forward rotation.
 The jumper will be in an inverted “C” position.
 The arms then are moved forward and down, lifting the legs in an action
reaction movement.
 This style of flight is probably best for novice jumpers because it is easier to
teach and quite effective; in fact, it is used by many world class jumpers.
THE LANDING

There are three basic landing techniques: “buttocks in the hole,” “skid out” and “over the
top.”

Buttocks in the Hole

In this landing technique,

 The legs are extended at about, or slightly above, the path of the center of mass.
 The feet blow a hole in the sand and continue forward, bending at the knees while
the buttocks are lifted by slightly arching the back, eventually dropping into the hole.
 Where the buttocks land and where the feet break the sand should be the same. The
arms should be back on initial contact and then brought forward.

Skid Out

In this landing,

 The left leg is extended out to the left and the body leans to the right.
 The left leg blows a hole, the right leg collapses and the right hip lands even to the
right of the initial contact hole of the left leg.
 The arms are brought forward on contact.

Over the Top

 This landing is similar to the “buttocks in the hole.”

 Both legs collapse and the buttocks are brought to the heels.
 The arms are then moved forward and the body rotates forward.

LONG JUMP EXERCISES FOR THE SAIL TECHNIQUE

The technique exercises for the sail jump is easy to learn for the young athlete. The
following drills can be done to develop long jump skills:
BOUNDING/TAKE-OFF
To reinforce the complete take-off
 movement jump 3 times on the take-off leg,
land on the opposite leg, take one step and
take off.
SAIL
To acquire a good range of movement at
take-off and maximum extension of the
jumping leg, take a 5-9 strides approach
take-off with a good combined leg action
and hold the position to the landing.

HURDLE/BALL
To maintain the head/trunk/hip alignment
during flight and to punch the arm on the
take-off side upwards, take a 5-9 strides
approach take-off over a low hurdle while
hitting the ball above.

FLOATING
To maintain balance in flight and to
acquire a good leg shoot prior to landing
take a 5-9 strides approach take-off,
holds the free leg in its take-off position
- then draws up the take-off leg,
extending both legs forward prior to
landing on a mattress.
EXTEND
To acquire a good leg shoot prior to
landing take a 5-9 strides approach
take-off, hit a ball in flight and
extend both legs to clear a sand
‘wall’ in the sand pit.
TRAINING

During the period of training, the conditioning philosophy will be as follows:

 Use an over distance approach.

 First quantity, then quality.

 Build a foundation of endurance and then develop speed gradually. This will prevent
 injury.
 For the first month of training you will do no speed work and you will not time
anything.
 You will develop speed by doing a great deal of short, fast work and by improving your
sprinting form.
 The test distance for endurance will be 300m, and test distance for speed will be 30-50
m. A jumper will only be successful when both tests are done well.
 As the season progresses, you will do less work but faster work.
 Workouts will generally be a hard day followed by an easy day, with a lightening up of
work two days before competition or time trail.
 Your schedule is flexible. You may change the daily routine because of weather, body
condition, or emotional outlook.
 You should completely recover from one workout to the next. If you are not
completely recovered, do less work, or rest.
 You should never train when you are ill nor have an injury.
 If your training schedule is limited, you may telescope this schedule into two-week
periods instead of month periods.
 Your workouts must be fun or rewarding, preferably both.

TRAINING PROGRAMMES

Muscle endurance, speed endurance, rhythm drills and pure speed training forms a vital
part of the jumper’s training program and is covered in detail in the manual for
sprinting.

The exercises above, together with the jump technique exercises and strength training
are combined in a long term training program that would look more or less as follows:

LONG JUMP LONG TERM PLAN PHASE

SEPTEMBER TO APRIL CONDITIONING PREPARATION COMPETITION
TRAINING METHODS 1 2 1 2 1 2
MUSCLE ENDURANCE 30% 25% 20% 15% 10% 5%
SPEED ENDURANCE 5% 10% 15% 20% 15% 15%
STRENGTH 5% 10% 15% 20% 20% 20%
SPEED 5% 10% 15% 20% 20% 25%
TECHNIQUE + RHYTHM 50% 40% 30% 20% 20% 15%
ACTIVE REST 5% 5% 5% 5% 15% 20%

Chapter-3
POLE VAULT

INTRODUCTION
The first pole – vaulting completions were in Ireland over 200 years ago and round
about the middle of the 19th century. They are again included in the Caledonian Games, in
the northern region of the British Isles, corresponding to present day Scotland both in the
USA and in Britain, the first pole –Vaulting events date back to about the middle of the 19 th
century too. The pole used in the same period in England by the ‘flying men’ of ulverston in
Lancashire, was even heavier. The athlete could then move up the bottom grip to above the
top one, in other words to climb up before cleaning the bar.
 The ulverston technique was abandoned when new rules prohibited the moving of
the grip during the air borne stage, and this led athletes to seek a greater peddler oscillation
of the body suspended from the pole.

The methods of clearing the cross bar have also under gone significant development,
resulting in two basic styles known as ‘jack-knife’ & ‘fly away’.

With the jack-knife method the athlete flexes his body markedly, projecting his legs
beyond the cross-bar, usually outstretched, while with the ‘fly-away’ method the body tends
to keep the flag position and carry out a raster clearance of the bar.

TECHNIQUE

The Pre-Start Position,

 Standing on the runway (how far back on the runway will be covered later) facing
the pole vault pit, the vaulter places the left foot at the start mark with the right foot
slightly behind and to the right.
 The vaulter should hold the pole at his or her side with the hands no more than hip
width apart (approximately an 18-inch hand spread).

Hand grip and Hand spread on the Pole

 The right hand (top hand) should use a closed grip with the thumb on top.
 The right hand supports the pole at the start of the approach and should be held in
advance of the right hip at the side of the body about waist high.
 The vaulter’s left hand holds the pole — thumbs under, knuckles up — in front of the
chest a few inches away from his body.
 The left elbow should be bent 90-degrees and the right arm should be slightly flexed.
 The approach should begin with the vaulter tall and upright, holding the pole
balanced at a 75-degree angle.
The Approach

The approach in the vault is unlike any other event in track and field. Carrying a pole
requires the vaulter to maintain an upright posture with a bounding type of run throughout
the full approach. The goal of the approach is for the vaulter and the pole to run as one unit,
maximizing efficiency and speed.

The vaulter should use three runway check marks.

 The first and second marks are for the vaulter; the third is for the coach. The first
check mark is placed at the start of the approach run.
 The second check mark should be placed at the second-stride mark (second left
footstrike).
 The third check mark should be placed six strides (three left footstrikes) from the
pole plant and takeoff point to help the coach monitor the consistency of the
vaulter’s approach.

The beginning vaulter should use a 10–12-stride approach into the pole plant and takeoff.
An intermediate vaulter should use a 14–16-stride approach. No matter what the length of
the approach, the last four strides must be an aggressive acceleration into the plant and
takeoff with a short, fast final stride.

The Start of the Approach

The vaulter’s right hand should be held steady in advance of the hip, at waist height. The left
hand holds the pole a few inches away from the chest as the initial body lean and the push-
off of the left foot tilt the pole toward the pit.
The Acceleration and Pole Drop

 Acceleration should continue throughout the approach into the plant and takeoff;
however, there must be a marked increase in stride frequency over the final four
strides leading into the takeoff.
 The tip of the pole should be held at a 75-degree angle until the sixth stride from
takeoff (third left from the takeoff).
 At that point the athlete should allow the pole to drop over the next four strides with
the natural weight of gravity. This will place the pole at a position just below
horizontal two strides (last left) before the takeoff.
 Using this technique allows the vaulter to run without resistance while maintaining
good running posture and mechanics.
 The vaulter’s right hand should be just above waist level at this point.
 The left hand remains at the middle of the chest and acts as a fulcrum for the pole as
the tip nears the box.
 The vaulter’s running form should be smooth and relaxed with the body erect and
hips and shoulders facing the pit.

The Pole Plant and Takeoff

 The plant begins when the vaulter’s left foot strikes two strides before the takeoff.
The right hand should move vertically up the side of the body, past the cheek and in
front of the ear.
 The left hand, while guiding the pole tip onto the front edge of the box, should also
be moving up while helping to turn the pole over so the bend direction (soft side) is
facing the pit.
  In order for a proper takeoff position, the arms must lead and be in front of the leg
movement.
 During the plant, the vaulter’s chest, shoulders and hips must stay square to the pit.
 The takeoff starts before the pole tip makes contact with the back of the vault box.
 The vaulter should drive (jump) upward and slightly forward.
 The vaulters entire body should be in alignment from head to toes, applying force in
one upward direction.
 The right (top hand) and left arm (bottom hand) should be fully extended, and the
lead knee (right knee) driving upward.
 The vaulter’s plant foot should be slightly behind the top hand and in the center of
the runway.

The Follow-Through

A follow-through phase occurs just after takeoff.

 The follow-through is more pronounced on a properly bending pole and markedly

less on a stiff, non-bending pole.
 The vaulter’s takeoff leg becomes the trail leg and drags behind the hips in a natural
follow-through reaction.
 The arms will attain a gymnastic high bar position above the head as the chest
advances toward the pit.
 The lead leg follows its natural running course and finishes in front of the body with
the foot behind the knee. If done correctly, the vaulter’s body reaches an “inverted C”
position with the handgrip at the top of the “C” and the trailing foot at the bottom of
the “C.” Achieving a “C” position should not be coached, but, rather, should be a
result of a proper takeoff.
  The head should stay level as both hands are extended and continue to apply
pressure down the shaft of the pole.
 The shoulders should remain square to the pit in advance of the hips.

The Swing

 The swing starts when the pole contacts the back of the box and the takeoff foot (left
foot) leaves the runway.
 A proper swing is the result of a proper takeoff and a long leg swing and continuous
arm pressure (pushing) down the shaft of the pole.
 With both arms and hands extended up through the takeoff, the athlete will naturally
assume an “inverted C” position.
 Achieving an upside down vertical position from the “C” position requires both a
long, fast-leg swing and continuous arm pressure (pushing) down the shaft of the
pole.
 Although the left arm may be slightly flexed during this phase, it is important to
teach the vaulter not to pull. Pulling will stop forward momentum causing the
vaulter to land shallow in the pit.
 Proper execution will allow the vaulter’s body to begin rotation around the pole.
 Turning should begin during this phase of the vault prior to reaching an upside
down vertical position.
 Throughout this phase the vaulter’s body should remain extended and the head
should stay in line with the spine.
 At the end of the swing phase, the vaulter’s body should be extended in a vertical
position, rotated 90-degrees, with feet up and shoulders down in line with the pole.
The Pull-Turn and Push-off

The “Pull-Turn” and “Push-Off” can only be completed properly if the prior phases of the
vault have been successfully accomplished. After achieving a fully upside down vertical
position, the vaulter should continue the rotation of the body by pulling and rotating
around the pole. Staying tight or close to the pole will decrease the ability of the pole to lift
vaulter higher faster. The vaulter should remain rigid and rotate around the pole. As the
pole becomes vertical, the top hand continues to push down on the pole. The head should
be down and in line with the back. The vaulter, then, releases the pole toward the runway
with a flick of the wrist
The “Fly-Away” is a continuation from the momentum of the swing. When the body has
reached maximum height, the feet will drop and the body will rotate around the cross bar. It
is important to teach vaulters to relax during this stage. The most common error is for a
vaulter to panic, throwing the arms back and by doing so dislodging the cross bar with the
chest. Upon clearing the crossbar, the vaulter relaxes and drops to the pit, landing on the
back.

TEACHING THE POLE VAULT TECHNIQUE

ALL EXAMPLES ARE FOR A RIGHT HAND VAULTER

THE GRIP
 The correct grip of the pole as discussed in the beginning of this chapter, and should first
be explained to the athlete before training drills begin.

BENDING OF THE POLE

The athlete should not attempt to bend the pole until after he has mastered the basic
skills of pole vaulting.

The athlete must know that the poles come in a variety of sizes according to the
length required and the body weight of the athlete. Thus an athlete who weighs 60
kg and has a handhold of 3,40m would use a 3,60 m / 60 kg pole. Athletes should
use only the pole in their own weight category.

If the grip is too low on the pole, the athlete will have difficulty in bend it. He
should not widen his grip even though this may assist the bending action.

To assist the bend, the vaulter should attempt to keep the body away from the pole
at and immediately after take-off, using the lower arm. It should be easier with a
short approach,

or simply jumping from a box into a sandpit.

THE CARRY AND SWING OF THE POLE

Carry the pole on the right side of the body and step
forward. Place the top of the pole on the ground in
front.
Place the left foot as close as possible to the bottom of the pole and keep the top hand as
high as possible.
Take off from the left foot, drive the right knee forward, and pass the pole on the right side.
Turn and land on the feet facing the run-up, still holding the pole with both hands.

VAULT INTO SAND

Raise the handgrip, approximately 5 m higher than the maximum reach of the
athlete. Take a 4-6 stride approach.
Plant the pole well in front in a sandpit and take off with the top arm high and straight at
take-off. The athlete should first vault for distance and then for height.
Only when the athlete can consistently lift both legs higher than 90 cm, and land well into the
sand should he progress to the next stage.

VAULT INTO SAND WITH ROCK BACK AND LANDING

Raise the handgrip approximately 1 m higher than the maximum reach of the
athlete. Take a 6-8 stride approach.
Plant the pole well in front in a sandpit and take off with the top arm high and straight.
The plant action should start two strides from the take-off when the vaulter’s left foot
touches the ground.
Refer to the chapter on technique.
The athlete should first vault for distance and then for height.
During the second half of the swing, do a rock-back as discussed in the chapter on
technique, and land in the sandpit facing the run-up.

LEARNING THE SWING

After the take-off the vaulter must learn to swing the left leg and bring both legs into a
tucked position.
Turn and clear the bar, pushing the pole away with the right hand.
Use an elastic band in the place of the bar until the technique is developed.
LEARNING THE ROCK-BACK, STRETCH, TURN AND BAR CLEARANCE FROM
A HIGH POSITION

This exercise is necessary to help the athlete to overcome the fear of landing from a high
position.

The athlete stand on a box approximately 3 m high and do the rock-back, stretch, turn and
bar clearance, while landing on the back.
 EXERCISES TO IMPROVE THE TECHNIQUE

SWING, ROCK-BACK AND

EXTENSION

Hold a rope in a high position and

take a 3-5 stride approach, swing,
rock back and extend the body
parallel to the rope.

2. TRAINING
SWING ON ROPE OVER BAR

Take a 3-5 stride run up, holding the rope in a

high position, take off, swing back in the hang
position, rock back at the beginning of the
second swing to gain momentum and stretch,
turn and clear an elastic bar.
During the period of training, the conditioning philosophy will be as follows:

 Use an over distance approach.

 First quantity, then quality.
 Build a foundation of endurance and then develop speed gradually. This will prevent injury.
 For the first month of training you will do no speed work and you will not time anything.
 You will develop speed by doing a great deal of short, fast work and by improving your
sprinting form.
 The test distance for endurance will be 300m, and test distance for speed will be 30-50 m. A
jumper will only be successful when both tests are done well.
 As the season progresses, you will do less work but faster work.
 Workouts will generally be a hard day followed by an easy day, with a lightening up of work
two days before competition or time trail.
 Your schedule is flexible. You may change the daily routine because of weather, body
condition, or emotional outlook.
 You should completely recover from one workout to the next. If you are not completely
recovered, do less work, or rest.
 You should never train when you are ill nor have an injury.
 If your training schedule is limited, you may telescope this schedule into two-week periods
instead of month periods.
 Your workouts must be fun or rewarding, preferably both.

TRAINING PROGRAMMES

Muscle endurance, speed endurance, rhythm drills and pure speed training forms a vital part of
the jumper’s training program and is covered in detail in the manual for sprinting.

The exercises above, together with the jump technique exercises and strength training are
combined in a long term training program that would look more or less as follows:

POLE VAULT LONG TERM PHASE

PLAN SEPTEMBER TO CONDITIONING PREPARATION COMPETITION
APRIL TRAINING 1 2 1 2 1 2
MUSCLE ENDURANCE 20% 15% 10% 10% 10% 5%
SPEED ENDURANCE 5% 10% 15% 15% 15% 15%
SPEED 5% 10% 15% 15% 15% 15%
STRENGTH 25% 30% 30% 25% 20% 20%
TECHNIQUE + RHYTHM 40% 30% 25% 30% 25% 25%
ACTIVE REST 5% 5% 5% 5% 15% 20%

Chapter- 4

HIGH JUMP

The High Jump comprises of three main elements: the approach; the takeoff and the bar rotation. A
good approach to high jump coaching is to look at and work on these three elements individually.
The objective of high jumping is to try and jump as high as possible by taking a run-up and jump
over a cross bar. To avoid injury, the landing is on a mat filled with soft synthetic material that gives
way on landing. There are many different methods of high jump. The most popular methods are:

1. Scissors

It is a very simple and natural method, and easy to learn by the novice. It allows considerable use of
the free leg and both arms, gets the body efficiently aligned over the take-off foot, but is very
inefficient at layout.

2. Fosbury Flop

It is also a very simple and fairly natural method. It allows all the benefits of the scissors take-off
but a bend free leg is used instead, to allow for a fast, dynamic take-off. Speed and elasticity is
emphasised in this method.

3. Straddle

Without doubt, the greatest advances in high jump accompanied the development of Straddle. In
this method momentum and strength is emphasised. Because of the greater strength needed, it is
not suitable for the novice because of their natural lack of strength.

It is suggested that the novice start with the Fosbury Flop method. Once the athlete has gained
enough strength, he may choose to change to the Straddle.

However, together with the Fosbury Flop, Straddle will continue to raise the world standards - but
only when Flop and Straddle are considered as total jumps, from the start of the approach to the
bar clearance.

FOSBURY FLOP TECHNIQUE

During the teaching of jumping skills the following must be stressed:

 The approach must be at a controlled speed.

 During the approach the trunk must be upright and the head held high. • Make the last stride
fast.
 Gain vertical lift at take-off.
 Drive the shoulder and arms upward at take-off. • Drop the head and lift the hips over the
bar.
 Go for maximum lift before rotation.
  Lift and then straighten the legs rapidly as soon as the hips have cleared the bar.

The high jump technique is divided into the following phases;

 approach,
 take-off,
 bar clearance
 landing.
Off the four stages, the take-off is the most important.

THE APPROACH

 The ‘J’ shape approach is commonly used due to more consistency in the run-up during
competition.
 The approach comprises of a straight and curved section.
 The straight line allows for a buildup of speed.
 The curved section allows for the buildup of centrifugal force, which will throw the high
jumper over the bar after he breaks with the ground at take-off.

1. THE FIRST STEP

 The first step determines the pace of the

 approach run.
 It should be measured, marked and practised
regularly.
 Run the straight section of the approach with an
upright trunk.
 Increase the approach speed with large,
forceful strides.

2. STEPS TWO TO FIVE

These are the steps ran in a straight line. After pushing off, the strides are a reflection of
the pace established by the first stride.

 The head and body must be upright and should not lean forward or backwards.
 The knee action is exaggerated.
 The eyes are focused on the point of turning.
 The athlete must reach the marker at the point of turning, on the non take-off leg.
 Lean towards the inside of the curve during the curved part of the approach.
 The shoulder on the inside is lower than the shoulder on the outside of the curve.
 Continue to increase the approach speed with forceful strides.

THE CURVE

 A marker should be placed at the place where the curve should start.
 At this point he starts to lean into the bend to build up a centrifugal force.
 The lean position is vital, for this will projects the jumper over the bar at take-off.
 The angle of the body lean should be 10-15º to the inside of the curve.
 The ascent during the last 4-5 strides is on the maximum controlled speed, which will be transferred into
vertical height. The eyes are now focused above the crossbar.
THE LAST THREE STEPS

 During the last three strides the athlete should lower

his hips. This should be done without any loss off
speed.

 The penultimate stride of the run-up is lengthened to

facilitate the lowering of the body’s centre of gravity
into a more favourable position for take-off. Particular
emphasis should be placed on this stride.

 The final stride is somewhat shorter.

 The take- off should land quickly and with

accelerated action. The toes point to the landing
position.
 The foot should not be parallel to the front of the landing area .
THE TAKE-OFF

 Bring the athlete to a take-off point that will allow the high jump point of his jump to be in
the same plane of the uprights and at the low point of the bar (middle).
 The final stride is somewhat shorter than the penultimate stride to force the centre of
gravity upwards.
 The take-off foot must be placed in natural alignment with the take-off leg, pointing to the
landing position, and not turned to anticipate the rotation.
 The take-off foot must be 2-3 foot lengths ahead of the hips and trunk during first contact.
 The heel of the take-off foot is placed on the ground first so that a heel-toe roll action takes
place.
 The take-off foot forms an angle of 20-40º with the cross bar.
 The body is leaning away from the cross bar.
  The free leg must drive strongly upwards.
 On the final take-off the body is in the six o’clock position, with the centre of gravity
directly above the take-off foot.
 The arms are stretched upwards; head held upright, the inner shoulder high, back straight,
take-off leg and foot straightened.
 Rotation begins after the take-off foot left the ground.
 Raise the thigh of the free leg quickly to the horizontal position (1) and maintain the
position.
 Swing the arms up to head height and maintain the position (2).
 Extend the ankle, knee, hip and shoulder joints into a vertical and natural alignment on
take-off.

THE BAR CLEARANCE

 After take-off, continue to keep the free leg in a horizontal position. The take-off leg
continues to be extended (1).
 Move the left arm as leading arm first over the bar (2) followed by the head and shoulders.
 The elbow must point towards the bar to prevent the arm from bending prematurely.
 The take-off leg is now bend and brought in line with, but apart from the other knee.
 The arms are at the side or above the body so that the cross bar is not touched.
 Lift the hips while clearing the bar (3).
 Lift the hips while clearing the bar (3).
 This is done by dipping the head and shoulders behind the crossbar, and forcing the arms
towards the body and down.
 The head must not turn to either side, otherwise the shoulders will drop.
 The legs will follow the body in a curve.
 When the hips have cleared the bar, draw the head towards the chest and extend the legs (4)
to prevent the heels from touching the bar.
THE LANDING

 Keep the chin pressed to the chest.

 Land on the whole back, supported by the arms.
 Keep the knees apart whilst landing.
 The momentum of the fall will make the athlete role backwards until he lands in the hand-
knee position facing the crossbar.

1. HOW TO MARK THE RUN-UP AREA

 The diagram shows a 7-9 stride

approach run for an athlete
taking off on the left foot.
 Mark the bend as shown; 3,5 m
- 4,5 m to the right, and 6,5 m -
9,0 m forward.
 Take a 2 - 4 stride approach run.
 The right foot must be placed
on the marker (A) indicating
the beginning of the bend.
 The last three strides are
 forming a curve according to
the strength of the athlete.
 The length of the run-up
should be:
 10-14 years: 5-6 strides
 15-18 years: 6-9 strides
 18 and older: 9-11 strides.
 The radius for the bend should
be:
 Juniors: 6-8 m radius
 Seniors: 12-14 m radius

 The stronger the athlete, the larger the radius of the curve and more strides will be added to
allow for a faster approach run.
 Once the curve is established, any other markers, e.g. position the take-off foot, penultimate
stride, start, etc. must also be recorded in the same fashion.
 These markers must be placed prior to the competition to ensure a consistent approach run
during the competition.

HOW TO IMPROVE TECHNIQUE

In order to build confidence in the high jump, it is advisable to start off with scissors technique and
then to progress to the more technical skills of the Fosbury Flop op Straddle.

 The run up must be from the side the novice

feels comfortable with.
 Start with a 3-5-stride approach.
 Use an elastic band in the place of the bar.
 Encourage free limb movement.
 The take-off must be such that the hips and
legs cross close to the low point of the bar.
 It must be closer to the upright than it is to the
centre of the bar.
 The take-off must be quick and vigorous, aided by a fast acceleration of the free limbs.
 The inside shoulder must not drop in towards the bar.
  The take-off must be such that the hips and legs cross close to the low point of the bar. It
must be closer to the upright than it is to the centre of the bar.
 The take-off must be quick and vigorous, aided by a fast acceleration of the free limbs.
 The inside shoulder must not drop in towards the bar.
 Start of at a low height and race the elastic band gradually after each clearance.
 Once the novice has gained enough confidence, progress to the more advanced skills of the
Fosbury Flop.

2. LEARNING OF THE FOSBURY FLOP TECHNIQUE

Throughout the development of the technique, the emphasis must always be to jump high first, and
then over second.

HEAD TO BALL

Suspend a ball approximately 60 cm above

the head of the athlete.
Take a 3-5 stride approach and jump from
one foot to try and meet the ball with the
head.
Encourage upward movement and discourage
travelling in the jump.

JUMP AND TURN opposite shoulder, to

assist the turn.
To imitate the take-off
and turn action, jog a few
steps, jump from the take-
off leg, spin in the air to
turn 180º and land on the
take-off leg again. Pull
the free leg up and
slightly inwards towards
 JUMP, TURN AND mastered, combine
SIT the lift and turn by
jumping up and
Once the turning turn to land in a
technique is sitting position on a
stack of cushions.

JUMP, TURN AND LAND

Stack the cushions now, so that they are above

head height. Of 3-5 strides, jump from the take-
off foot to land on the shoulders on the topmost
cushion.
The athlete approaches the cushions from an
angle of about 45º and jump from there outside
foot.

3. BACK FLOP
 Set cushions at normal height and stretch a broad elastic band between the uprights at hip height.
 Standing with the back to the bar, the athlete jump upwards and backwards, arching their back
to land on their shoulders on the cushion.
 The starting position is 2-foot lengths from the cushion to the heel.
 Gradually increase the height of the elastic band until it reaches shoulder height.
 Once enough confidence is gained, take a one-stride approach and jump as discussed above.
 Progress to a three stride approach while the following points are emphasised at take-off:
If the athlete uses a left foot take-off, The right knee is kept bent The right thigh is driven
start off with the left foot. for the beginner, with the across the body towards the
The left shoulder is kept high and foot always behind the left hip.
square with the left leg. Do not twist knee.
away or towards the bar.
The right shoulder is turned slightly
away from the bar, but is also lifted
high.

If the athlete uses a left foot take-off, start off with the left foot.

The left shoulder is kept high and square with the

left leg. Do not twist away or towards the bar.
The right shoulder is turned slightly away from the bar, but is also
lifted high. The right knee is kept bent for the beginner, with the foot
always behind the knee.

The right thigh is driven across the body towards the left hip.

The hips are lifted forwards and upwards

vigorously.
 Both arms are punched upwards vigorously.
Once off the ground, the left heel is pulled
backwards towards the head (arching the
back) whilst the right leg is dropped and the
heel pulled back.

Once the hips are over the bar, pike the

thighs to the chest, and then straighten the
knees, finally landing on the shoulders.
Gradually build the total jump to use the run-
up as described in the chapter on how to
measure the approach run.
From here the athlete will develop his own
individual approach run.

TRAINING

During the period of training, the conditioning philosophy will be as follows:

Use an over distance approach.

First quantity, then quality.
Build a foundation of endurance and then develop speed gradually. This will prevent injury.
For the first month of training you will do no speed work and you will not time anything.
You will develop speed by doing a great deal of short, fast work and by improving your sprinting
form.
The test distance for endurance will be 300m, and test distance for speed will be 30-50 m. A
jumper will only be successful when both tests are done well.
 As the season progresses, you will do less work but faster work.
Workouts will generally be a hard day followed by an easy day, with a lightening
up of work two days before competition or time trail.
Your schedule is flexible. You may change the daily routine because of weather,
body condition, or emotional outlook.
You should completely recover from one workout to the next. If you are not
completely recovered, do less work, or rest.
You should never train when you are ill nor have an injury.
If your training schedule is limited, you may telescope this schedule into two-week
periods instead of month periods.
Your workouts must be fun or rewarding, preferably both.

TRAINING PROGRAMMES

Muscle endurance, speed endurance, rhythm drills and pure speed training forms
a vital part of the jumper’s training program and is covered in detail in the
manual for sprinting.

The exercises above, together with the jump technique exercises and strength
training are combined in a long term training program that would look more or
less as follows:

HIGH JUMP LONG TERM PHASE

CONDITIONING PREPARATION COMPETITION
PLAN SEPTEMBER TO 1 2 1 2 1 2
MUSCLE ENDURANCE
APRIL TRAINING 20% 15% 10% 10% 10% 5%
SPEED ENDURANCE 5% 10% 15% 15% 15% 15%
SPEED 5% 10% 15% 15% 15% 15%
STRENGTH 30% 25% 25% 25% 20% 20%
TECHNIQUE + RHYTHM 35% 35% 30% 30% 25% 25%
ACTIVE REST 5% 5% 5% 5% 15% 20%

Chapter-5

Ground Marking, Rules and Officiating

38
Long Jump

The long jump is comprised of three major features: runway, take-off board and the
landing area.

 The runway should be at least 1.22 metres wide and at least 40 metres
long to the edge of the take-off board.
 Where conditions permit, this minimum length should be 45 metres. In
school competitions this is not often marked, but it is recommended
that it be marked to clearly identify the competition area.
 The take-off board is 1.22 metres long across the runway and placed
between one and three metres from the nearest edge of the landing
area.
 The board is 20 centimetres from front to back and about 10
centimetres deep, sunk so that the top surface is flush with the surface
of the surrounding ground.
 Use hardwood for the take-off board if it is going to be permanent and
it should be painted white to make it plainly visible to competitors.
 As each competitor must keep the take-off foot completely behind the
front edge of the take-off board, an indicator board is often used
immediately adjacent to the take-off board.
 The indicator board is the same length as the take-off board, 10
centimetres from front to back and is also flush with the surrounding
surface.

 The landing area is a sand pit between 2.75 and 3 metres wide and
approximately ten metres long, positioned between one and three meters
from the take-off board.
 The surface of the sand must be level with the surface of the runway and
take-off board.

39
  The runway must project centrally to the sand pit.
 The depth of the sand pit is not subject to official specification, but 50
centimetres would be sufficient to allow safe landings.

Triple Jump

Specifications for the triple jump are the same as for the long jump, except that the runway
must be lengthened between the take-off board and the landing area to ensure that jumpers
land in the pit and not through it. It is recommended that the same runway and landing area
be used as for the long jump, but with take-off boards at additional positions of one metre
intervals, beginning at six metres from the pit to accommodate different abilities, with a
maximum board of 13m.

RULES FOR TRIPLE JUMP

GENERAL

The rules are same as for long jump.

 In the first jump (hop) the competitor must take off and land on the same foot.
 In the second jump (step) he must land on the other foot
 The third phase is a normal long jump.

SPECIFIC

The rules are same as for long jump.

40
  The distance from the board to the far end of the landing area is 21 m.
 The distance from the near end of the landing area, for international competitions,
should not be less than 13 m for men and 11 m for woman. Other appropriate
distances may be used for other competitions.

A COMPETITOR FAILS IF HE/SHE:

 While taking off, touches the ground beyond the take-off line with any part of his
body, whether running up without jumping or in the act of jumping;
 Takes off from outside either end of the board, whether beyond or before the
extension of the take-off line;
 Touches the ground between the take-off line and the landing area;

High Jump

The run up to the high jump is not usually marked, but a 25 metre fan-shaped radius will
provide an adequate space regardless of the style of jump being attempted. Marking a run
up area for the high jump will help to prevent non-competitors to remain out of the area.
The angle of the fan is not critical and 130º - 140º is usually adequate.

 The uprights holding the crossbar must be rigid and placed 4.00 – 4.04 metres apart.
 They must be placed on a flat plate or small tripod.
 A cross on the ground can be helpful to those doing the final setting out of the
equipment.
 Behind the bar, a five metre by three metre deeply padded landing area should be
provided.
 Position the jump so that the sun does not shine into the competitor’s eyes.
 It is crucial that the sun does not hinder the athletes view as they approach the bar
and they can accurately sight the top of the crossbar.

41
Crossbar
 The crossbar shall be made of fibre-glass, or other suitable material but not
metal, circular in cross-section except for the end pieces.
 Overall length of the crossbar shall be 4.00m ± 0.02m in the High Jump
 The maximum weight of the crossbar shall be 2kg in the High Jump.
 The diameter of the circular part of the crossbar shall be 30mm ± 1mm.
 The crossbar shall consist of three parts - the circular bar and two end pieces,
each 30mm-35mm wide and 0.15m-0.20m long for the purpose of resting on
the supports of the uprights.
 These end pieces shall be circular or semi-circular with one clearly defined
flat surface on which the bar rests on the crossbar supports.
 This flat surface may not be higher than the centre of the vertical cross
section of the crossbar. The end pieces shall be hard and smooth.
 They shall not be of, or covered with rubber or any other material which
has the effect of increasing the friction between them and the
supports.

RULES OF HIGH JUMP

GENERAL RULES

 Before the competition begins, the judges announce the starting height and the
successive heights to which the bar will be raised.
 The athletes may begin jumping at any height they wish, at or above the minimum
height.
 Three successive failures, at any height, debar the athlete from further jumping.
 The take-off must be from one foot.

SPECIFIC RULES

42
  Athletes may participate wearing shoes with soles not more than 13 mm and
heels more than 19 mm thick.
 The athlete is allowed 1 min. for each trial.
 If two or more athletes clear the same final height, then athlete with the
lowest number of jumps at the height last cleared shall be awarded the
higher place.
 If the athletes are equal, the athlete with the lowest total of failures
throughout the competition up to and including the height last cleared shall
be awarded the higher place.
 If the athletes are still equal, the athletes concerned shall be awarded the
same place unless it concerns the first place.
 If it concerns the first place, a jump-off between these athletes shall be
conducted in accordance with Rule.

JUMP-OFF
1. (a) Athletes concerned must jump at every height until a decision is reached or until all of the athletes
concerned decide not to jump further.
(b) Each athlete shall have one jump at each height.
(c) the jump-off shall start at the next height determined in accordance with Rule 181.1 after the
height last cleared by the athletes concerned.
(d) If no decision is reached the bar shall be raised if more than one athlete concerned were successful, or
lowered if all of them failed, by 2cm for the High Jump and 5cm for the Pole vault.
(e) If an athlete is not jumping at a height he automatically forfeits any claim to a higher place. if only one
other athlete then remains he is declared the winner regardless of whether he attempts that height.
High Jump - Example
Heights announced by the Chief Judge at the beginning of competition: 1.75m; 1.80m; 1.84m; 1.88m; 1.91m;
1.94m; 1.97m; 1.99m…
Athlete Heights Failures Jump Off Pos

1.75m 1.80m 1.84m 1.88m 1.91m 1.94m 1.97m 1.91m 1.89m 1.91m

A O XO O XO X- XX 2 X O X 2
B - XO - XO - - XXX 2 X O O 1
C - O XO XO - XXX 2 X X 3
D - XO XO XO XXX 3 4
O = Cleared X = Failed – = Did not Jump

A, B, C and D all cleared 1.88m.

Rules 181.8 and 181.9 now come into operation; the Judges add up the total number of failures, up to and
including the height last cleared, i.e. 1.88m.
“D” has more failures than “A”, “B” or “C”, and is therefore awarded fourth place. “A”, “B” and “C” are still
equal and as this concerns the first place, they shall jump at 1.91m which is the next height after the height last
cleared by the athletes concerned.
As all the athletes failed, the bar is lowered to 1.89m for another jump- off. As only “C” failed to clear 1.89m, the
two other athletes, “A” and “B” shall have a third jump-off at 1.91m which only “B” cleared and is therefore
declared the winner.

43
Pole Vault

The Pole

 This may be made of any material or combination of materials and of any length or
diameter, but the basic surface must be smooth.
 It may have a binding of not more than two layers of adhesive tape of uniform
thickness.
 This restriction does not apply to binding of the bottom end of the pole with
protective layers of tape for a distance of about 30 cm, to reduce the risk of
damaging the pole when striking the back of the box.

The Run-Way

This should be at least 40 m long and 1,22 m wide.

The Box

This is made of a suitable rigid material, 1 m long (measured along the inside of the bottom
of the box) and 60 cm wide at the front end, tapering to 15 cm wide at the bottom of the stop
board. The angle between the base and the stop board is 105º. The sides are inclined slightly
outwards.

The Uprights

Any style of uprights may be used, provided they are rigid. The distance between the
uprights should be at least 4,30 m - 4,37 m.

The Cross-Bar

This may be made of wood, metal or other suitable material, and circular in cross-section.
The length must be between 4,48 m - 4,52 m. The diameter must be between 29 mm and 31
mm and there must be one flat surface, 29 -35 mm x 150 - 200 mm at each end for the
purpose of placing the bar on the support.

Landing Area

The landing area should measure at least 5 m x 5 m, and should be built up with blocks of
foam rubber or polyurethane, in order to make the landing safe.

44
GENERAL RULES

45
Although a competitor may commence jumping at any height at his/her own discretion,
three consecutive failures, regardless of the height, disqualify a competitor from further
jumping except in the case of a tie for the first place.

 If a competitor forgoes a trail at a certain height, he/she may not make

any subsequent attempt at that height, except in the case of a tie for the
first place.
 At the competition area and before the start of the event, each
competitor may have practice trials, in draw order and always under
supervision of the judges.
 Once the competition has begun, competitors are not permitted to use
the runway or take-off area for practice purposes.
 Measurement of each height shall be made before competitors attempt
such height. In the case of records it shall be re-checked before and after
each attempt. The Chief Judge shall vary the height against the
national/provincial/competition record. In the case of a record, the
measurement must be ratified by the Referee.
 A competitor may place two markers alongside the runway.
 Before the beginning of the competition the starting height and
subsequent heights shall be announced to the competitors.
 The bar should never be raised by less than 5 cm after each round. The
increment of the raising of the bar should never increase.
 In a combined event competition each increase shall be uniformly 10 cm
throughout the competition.

46
  After a competitor has won the competition, the heights to which the bar
is raised shall be decided by the competitor.
 Competitors may have the uprights, or supports, moved not more than
40 cm in the direction of the runway or not more than 80 cm to the
landing area.
 The crossbar must be marked in such a way that after a failure it can
always be replaced with the same side facing the runway and the same
side at the top.
 Competitors may put a substance on their hands and/or pole.
 Time allowed for a trial is 1 minute.
 If two to three competitors continue the time should be increased to 2
minutes.
 If only one competitor is left the time should be increased to 5 minutes.
 For consecutive trials by the same athlete when more than three athletes
are still competing the time is 3 minutes.

A COMPETITOR FAILS IF:

 He/she touches the ground, including the landing area, without first
clearing the bar beyond the plane through the upper part of the stop
board, either between or outside the uprights, with any part of his/her
body or pole, whether running up without jumping or in the act of
jumping.
 After the jump, the bar does not remain on the supports because of the
action of the competitor whilst jumping.
 After leaving the ground the athlete places his/her lower hand above the
upper one or moves the upper hand higher on the pole.
 During the jump the athlete replaces deliberately with his/her hands or
fingers the bar, which is about to fall off the supports.
 The athlete touches the pole unless it is falling away from the bar or
uprights. If the pole is touched and the Judges’ opinion is that the bar
should have been knocked off, the vault shall be recorded as a failure.

47
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