Perfect Plants
Directions:
- Carry the pole while standing in place.
- While counting (commonly “3, 2, 1, lift, pop” when counting your “lefts”), let pole gradually drop.
- At “1”, pole tip should be at eye level.
- On “Lift”, both hands extend upward.
Walking Perfect Plants
Directions: This is the same concept as the Perfect Plants, but now you are timing it with slowed down footwork while walking. It is helpful to walk with high knees to emulate sprinting technique. It makes it a little easier to count ini my experience. Also, if you find that counting just doesn’t work for you, or you go more on the rhythm, do what works best for you. Just make sure you take off on the correct foot. This can also apply to the Perfect Plants above.
Wall Plants
Directions:
- Find Starting Distance: Place pole tip against base of the wall with top arm extended vertically, pressing against your ear. Turn around with foot in same spot and do your “walking approach” in the opposite direction of the wall. Mark where your “takeoff foot” lands. That is where you will start your approach to the wall.
- Walk in with timing towards the wall
- When pole tip meets base of the wall, extend into the takeoff position and let arms drag back and let your chest move forwards slightly.
Pole Vault Puelz 