How do you pole vault?

How high do you think I will pole vault in two years?

• I have been pole vaulting for three months, I'm a girl. My PR is 8 ft. If I pole vault three times a week, year round, for two years, how high do you think I'll be able to vault?

• Answer:

  Vaulting 3 times a week year round isn't good for you. Vaulting is hard on your back and shoulders. You need to give your body a break. In fact, when I was doing my best, I was 'vaulting' twice a week. Once during the week and once for meets. The other days were spent on conditioning and form work. And that was just during the season. In the off season (July to November) I concentrated on conditioning. Strength training and speed work. Before you commit to vaulting 3 days a week outside of the season, do some studying. There are lots of drills you can do that don't require actual vaulting. Rope climbing, bungee vaulting, underwater vaulting. Plus, you can work on your conditioning. Speed work especially. Good luck!!