Pole vaulting is a highly technical sport that requires exceptional mobility, strength, and coordination. Mobility, particularly in the hips, groin, thoracic spine, and shoulders (glenohumeral joint), play a pivotal role in optimising performance and reducing injury risk for athletes.
Similar to sprinters, jumpers, and gymnasts, pole vaulters benefit from specific mobility training focused on key body regions to maximize their potential. Hip and groin mobility are essential for powerful sprinting and takeoff during the vault.
Thoracic spine mobility is also crucial, especially during the plant, takeoff, and drive phases of the vault. Limited mobility in this area can make it harder for the athlete to achieve an optimal position or adapt if the position isn't quite right. Similarly the glenohumeral (shoulder) joint must be mobile to allow for overhead extension during the pole plant and swing phases.
Poor mobility in these areas may encourage compensatory stiffness or movement patterns that could lead to injury. A holistic mobility regimen helps pole vaulters enhance performance while minimising injury risks.
It must be noted that sessions are individualised to athlete requirements, some exercises may be not be suitable for everyone.
Here is a guide to mobility sessions we usually work on separately for around 20minutes twice weekly. We also complete a variety of dynamic mobility sessions including hurdles as part of our overall training plan.
Exercise | Sets | Reps |
Thoracic Side Lie Rotation | 2 | 10 |
Thoracic & GHJ Extension | 2 | 20s |
Prone Behind Neck Press | 2 | 10 |
Lumbar Spine Rotations | 2 | 20 |
Box Splits /Modified Box Splits | 4 | 20s |
Regular Splits / Modified Splits | 4 | 20s |
Supine Hip Internal Rotation | 2 | 10 |
Weight Bearing Dorsi Flexion | 2 | 20 |
Posterior Chain Neural Stretch | 2 | 20s |
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