How to do pole vault?

Pole vault is the action of jumping over the bar with the support of the pole after completing a series of actions. Pole can be made of bamboo, metal and nylon. The techniques of supporting high jump with poles of different textures are also different. Now take the metal pole vault as an example, and take off with your left foot:

1. Hold the pole run-up: Hold the pole with the right hand, with the thumb on the outside and the other four fingers on the inside. Press the pole lightly with the jaws of the tiger, hold the lower end of the right hand with the left hand 50 ~ 70cm, with the thumb down and the other four fingers on the top, and hold the pole with the thumb. Run-up at full speed, chest forward, and try to reduce the shaking of the pole.

2. insert and remove; In the last three or four steps of the run-up, the club head should be lowered to a level that does not reduce the running speed. In the last two steps, the pole should be lifted forward and upward. When approaching the right shoulder, use the right leg to support it, and the pole should move forward through the vertical part. When the left hand slides to the right hand until the distance between the two hands is 10 ~ 15cm, the right foot should land hard and lift the pole with both arms. When your left foot hits the ground, put your hand in front of your head. Insert the club head into the hole, push the ground and hold out your chest, and your body is in an anti-bow shape.

3. Pendulum: After jumping off the ground, move into the pole suspension and pendulum. The body swings with the pole, the chest clings to the pole, the legs are put down, the buttocks are sent forward, the abdomen is closed, and the buttocks rise rapidly. Then go up and back, then tuck in and lift your legs. Keep your shoulders off the pole and the pole is close to your left.

4. Pull-ups twist upwards: the pole begins to straighten and recover after being placed at the maximum curvature. Use the rebound force of the pendulum and the pole to keep the body swinging upwards, and then lift the legs backwards. When the hips are raised to shoulder level, the arm pull-ups are pulled up at the swinging speed, and the arms are turned at the same time, which has become a handstand support posture on the pole.

5. Jump over the pole and land: the calf has been lifted over the crossbar, and the push rod is put under both arms, and the body is lifted to a higher height by using the rebound force of the bent pole. Raise your arms so that your head and arms are above the bar. Lower your calf when you fall, and bend your ankle, knee and hip when your foot touches the ground. If you lose your balance when landing, roll gently with the trend.