A successful vault is a chain reaction sequence. If one link in the chain is broken, the energy is lost. We break the vault down into ten distinct phases.
This is the mental phase of the vault, where the athlete reviews the cues for the upcoming vault. Use the allotted time to reassure yourself that you comfortable with the run mark, the pole and any other factors, like wind or adrenaline.
The goal is to reach maximum controllable speed. The run must be rhythmic and consistent to ensure a powerful and exact takeoff.
The most critical phase in the vault. During this transition, the athlete drives the pole into the box while simultaneously taking off. Hands must be high above the head before the pole hits the back of the box.
The takeoff is the moment when the vaulter leaves the ground where ideally the takeoff foot should be directly below the top hand. The success of a vault attempt is dependent on the precision of the vaulter's run.
The vaulter leaves the ground. The vaulter must drive the chest forward before swinging up the pole. A firm bottom-arm brace initiates the pole bend and loads energy into the bending pole.
The vaulter's objective is to swing their long axis (trunk and legs) upward to a specific angle to effectively receive the energy of the unbending pole. It is important to get the hips above the shoulders (rockback) while staying close to the pole.
This is the primary phase of the vault, that determines how high you can vault on a given pole. Irregardless of speed if your inversion angle is shallow (poor) your maximum potential vaulting height will not be realized. It is the single easiest factor to vaulting higher.
As the pole uncoils, it should shoot the athlete upward. The vaulter pulls and turns 180 degrees to face the runway (if not inverted).
This push serves multiple purposes in the vault. A single arm action of pushing the pole away to be awarded a legal vault, for your safety and a metric of your vaulting level.
Clearance of the bar. The vaulter pikes to drape over the crossbar and pushes the pole away to avoid knocking the bar off. Lastly always land on your back.