Pole vaulting is an exhilarating track and field event that requires a combination of speed, strength, and agility. If you’re interested in learning how to pole vault, follow these 13 steps to reach new heights as an athlete.

1. Get the proper equipment: Start by sourcing a pole designed for vaulting, appropriate footwear with spikes, and a helmet for safety.

2. Learn the basics: Familiarize yourself with the fundamentals of pole vaulting, including the grip, run-up techniques, take-off, and landing.

3. Choose the correct pole: Know your weight and skill level to find a suitable pole based on its length and stiffness.

4. Develop proper grip technique: Hold your top hand above your head, with your thumb pointing down and fingers around the pole. Your bottom hand should be held at chest height with the palm facing up.

5. Establish a consistent run-up: Practicing consistency in your run-up helps build momentum as you approach the bar. Start at a steady eight-step run-up before gradually increasing it according to your comfort level.

6. Learn the plant position: As you reach the final steps of your run-up, extend your arms fully while driving your lead knee upward. This “plant” position helps transfer momentum from your run into the take-off.

7. Master take-off basics: Focus on pushing off from your back foot as you swing your lead leg upward to generate power and lift during take-off.

8. Drive into the swing phase: As you leave the ground, begin to swing both legs forward while maintaining your grip on the pole.

9. Execute a proper inversion: Tuck your chin into your chest as you start moving upward along with the bending pole until you’re completely upside-down.

10. Push off at peak height: Once inverted and reaching maximum height, use both hands to push yourself away from the pole to cross the bar.

11. Perfect your landing: As you clear the bar, rotate your body, and prepare to land feet first on the safety mat positioned below.

12. Practice, practice, practice: Like with any sport, repetition is essential to develop muscle memory and improve your overall performance.

13. Seek professional help: To fine-tune your technique or correct any issues in your performance, consider joining a club or hiring a coach with experience in pole vaulting.

By following these 13 steps and committing to regular practice sessions, you can successfully learn the thrilling sport of pole vaulting and excel as an athlete.