Abdominal Strength

The spine plays an active role in human locomotion, acting as a generator of motion and not just a passive structure. Rotational movements of the spine, combined with the pelvis, drive efficient movement patterns, including sprinting and jumping.

Abdominal strength is crucial for pole vaulters, as it plays a key role in every phase of the vault, from run up and takeoff to the swing and inversion. A well-coordinated spine allows for better sprint mechanics, improved power generation, and greater efficiency during take off.

Once airborne, trunk strength and co-ordination are essential for controlling the swing and inversion phases. Here, the abdominals stabilise the pelvis, allowing the vaulter to maintain a powerful, controlled swing followed by full inversion. A critical moment where strength and timing allow the vaulter to optimise their inverted position.

Furthermore, abdominal strength is important for injury prevention, especially in the low lumbar spine. Vaulters experience significant stress on their lower back during takeoff and swing due to the rapid deceleration forces and the dynamic movements of the vault. A strong trunk, particularly the deep stabilising muscles, rectus abdominus and obliques help to distribute these forces, reducing the risk of strain or injury in the lumbar region.

At X Vault we spend time and effort developing this region to ensure we are strong enough to vault and strong enough to protect out body. Its not just about crunches and V-Sits, we incorporate spinal / abdominal strength and mobility into most daily programs.

Here is an idea of what we do to strengthen this region.

Anterior Chain Stiffness

Exercise	Set	Reps	Rec sets	Rec Exs
Dish Hold	4	20s	20s	2min
Long Pillar	10	4s	10s	2min
Long Side Pillar	10	4s	10s	2min
70° Handstand Dish	10	6s	10s	2min
45° Handstand dish	10	6s	10s	2min

Videos

Rotation Control - Variations

Exercise	Set	Reps	Rec sets	Rec Exs
Bent Knee T Roll	2	20	20s	60s
T Roll	2	12	20s	60s
Weight T Roll	2	8	20s	60s
High Bar Iso Rotations	2	5	20s	60s
High Bar Windsheild Wipers	2	8	20s	60s
Squirm	2	20	20s	60s
Russian Twist	2	20	20s	60s
KB Russian Twist	2	12	20s	60s
Alternate Dead Bugs	2	20	20s	60s
Weight Alternate Dead Bugs	2	8	20s	60s

Videos

Inner Range Psoas - Variations

Exercise	Set	Reps	Rec sets	Rec Exs
Iso IR Psoas	2	20s	20s	60s
Band IR Psoas	10	4s	20s	60s
Climber	2	20s	20s	60s
Band Climber	4	10s	20s	60s
Band Cross Over Climber	4	10s	20s	60s
Running Climber	2	30s	20s	60s
Band Running Climber	2	30s	20s	60s

Videos

Posterior Chain Stiffness - Variations

Exercise	Set	Reps	Rec sets	Rec Exs
Back Raise	2	20s	20s	60s
Superman	2	20s	20s	60s
Alt Superman	2	20s	20s	60s
Swiss Ball Hyper	2	20s	20s	60s
Rev Swiss Ball Hyper	2	20s	20s	60s
Weighted reverse SB hyper	2	20s	20s	60s
Weighted reverse hyper	2	20s	20s	60s
4 point alternates	2	20s	20s	60s

Videos

In addition to these its worth reviewing our Medicine Ball and Complex's sections for more integrated training plans.