Injury Prevention

Pole vaulting is a highly technical sport that places significant strain on the shoulders, lumbar spine, lower body musculature and tendons due to the combination of speed, power, and take-off forces. Injury prevention strategies must focus on both reducing the risk of overuse injuries and mitigating acute trauma during performance.

The shoulder, (glenohumeral joint), is at risk during the take off phase of the vault. Research highlights the importance of strengthening the rotator cuff and scapular stabilisers to protect the joint Additionally, mobility work can prevent impingements and shoulder dysfunctions.

The lumbar spine also faces immense stress during take off. Trunk stabilisation exercises, especially those targeting the transverse abdominis and multifidus muscles, can help reduce the risk of lower back injuries as well as traditional abdominal strengthening.

Tendinopathies in the Achilles and Patella tendons are common from sprinting and plyometric training. Gradual increases in training volume, combined with isometric, eccentric and heavy slow isotonic strengthening exercise have been shown to alleviate and prevent tendinopathy.

Similarly, hamstring and groin injuries from sprinting and explosive movements can be minimised through dynamic strengthening programs and eccentric loading protocols. Correct training periodisation, adequate recovery, and monitoring training loads are critical to mitigating injury risks.

Here is are a few examples of what we do to mitigate Pole Vault associated injuries.

Achilles Tendinopathy Prevention

Area	Set	Reps	Rec sets	Rec Exs	Intent
Tissue work - Calves	10mins
STJ Mobilisations	3	12	alt leg	Nil
WBDF	3	20	alt leg	Nil
Bent knee Iso	10	6s	alt leg	3mins	Max
Straight Knee Iso	10	6s	alt leg	3mins	Max
Split Squat Iso	4	20s	alt leg	3mins	Max

Video

Rotator Cuff Prevention

Area	Set	Reps	Rec sets	Rec Exs
Thx Mobility - side lie rotation	4	10	alt side	Nil
Prone behind neck press	4	10	20sec	Nil
side Lie LR	6	15	alt side	3mins
Press up + (DA or SA)	4	20	30s	3mins
Side Pillar Swiss Ball Control	4	20s	alt side	3mins
I-Y-T's	4	10	20s	Nil

Videos

Hip/Knee/Ankle alignment - Gluteal Activation

	Set	Reps	Rec Sets	Rec Exs
Mini Band
Lateral ankles	2	20s	20s	Nil
Lateral toes	2	20s	20s	Nil
Quick step	2	20s	20s	Nil
Monster walks	2	20s	20s	Nil
Double leg Bridges	2	20s	20s	Nil
Band Knee Control
Band single leg mini dip	2	20	20s	Nil
Band lunge	2	10	20s	Nil

Videos

General Athletic Groin Pain Prevention

NB: there are several types including Adductor, Psoas, Hip and Abdominal related groin pain

	Set	Reps	Rec Sets	Rec Exs
Isometric Groin Squeeze	2	20s	20s	60s
Copenhagen	2	20s	20s	60s
Magnus Bridge	2	20	20s	60s
Isometric Dead Bug	2	5 (5sec iso)	20s	60s

Videos