Q&A for How to Pole Vault

You can start at age 3 according to the International Pole Vaulting League of Switzerland.

Yes. If you let go of the pole when you are planting into the box, it can come back to hit you, possibly with enough force to kill you. Also, missing the mat or landing on the crossbar could result in injuries.

Do lots of pull-ups, chin-ups, push-ups, ab exercises like planks and sit-ups, and practice your sprinting.

Of course not. You can start learning any time!

At practice, it would increase three to six inches. During a meet, it can vary widely depending on how the other vaulters are doing.

The actual pole that you are holding is just called a pole. The 'pole' that is going across the top like this ----- is called the crossbar, you want to make sure that you don't land on the crossbar because it can hurt your back and also possibly snap the crossbar.

Swing your jump leg up (keep it straight), then bring your knees to your chest to extend out at the top.

Be prepared to train hard, work at the gym hard and fall. Listen to your coach and apply, you will get better with practice.

Old or nicked poles -- they are fiberglass. Poles come in different weight classes, you can over power the pole or be too heavy for the pole.

Like any sport, it can be safe or unsafe depending on how careful your child is.

Do lots of one-arm hang drills, raising your grip until you feel like the pole is pulling you upwards.

I find that Adidas, Nike, and Brooks are a great fit for anything track related, but you may want to try out a variety of brands to find the one that suits you the best.

You're never too old! Go for it, you have just as much right to compete as a 20-year-old does.

Run faster and your momentum will support your weight on the pole. Learning this can be scary, but it is useful for getting higher. Remember that good plants get you high.

You need a versatile and multi-location pole vault, pit, and pad.

You can do some smaller, practice vaults without a crossbar to focus on keeping the leg straight until it is time to lift your body. Have a teacher or friend film your form and remind you to keep the leg straight as you are jumping.

If you want to pole vault, you'll have to build up your upper-body strength. It's crucial in pole vaulting.

Pole vaults come in most weight ranges; if there isn't one in yours, you may have to lose weight to pole vault.

Anyone can join pole vault, but you be able to do some push ups and pull ups. Make sure you have a decent amount of upper body strength and a good core.

You can certainly pole vault, but you would be competing against people half your age.

Yes. Indoor meets regularly feature pole vaulting competition.

I tend to start to lower my pole at about 8 - 9 of my 12 strides. I put my pole in the box on my last stride, but you have to make sure that your pole is low to the ground at that point or you will miss the box. I have done this before and injured my neck, so that goes to show it is really important. When you jump is when you plant the pole in the box. You want to be jumping off of your non-dominant leg with your dominate knee in the air. When you turn is once you are vertical in the air with your hands by your hips upside down.

A good coach is very valuable to a serious vaulter. Give one a try. You can still do things your way if it feels best to you.

When you plant the pole in the box, hurdle using your dominant leg and push off with your non-dominant leg. This is called the take-off, and is basically the jump that pushes you off the ground when you are pole vaulting.

"Higher up" means closer to the high end of the pole, when it's in a vertical position.