Barber Model
Shawnacy Barber, 2016 World Champion, and 6-meter vaulter currently holds the world record for the highest handgrip on the longest vaulting pole ever made (5.52 meters).
This paper is a short introduction to the Barber Model of pole vaulting. It is the simplified version of the physical system that forgoes the explanation of the differential equations and complex math aspects. The Barber Model of pole vaulting is a culmination of 45+ years of vaulting and coaching and the application of applied physics to the pole vault. It is a holistic approach stressing study and understanding of the pole vault's complete equation. We do not simply treat the symptoms that manifest· themselves as a flawed technique or a poor vault. Instead, we address the causes. Often these causes start early in the equation with a pole vaulter's misunderstanding of the applied physics of the vault. Once the pole vaulter understands the applied physics of the pole vault, it is a matter of rehearsal and execution of the correct mechanics to ensure success in fluid acceleration on the runway, efficient preload and launch, and graceful flight phase off the top of the pole and over the crossbar. When done correctly, pole vaulting is graceful and very safe. But like all things, one must proceed with care and understanding to ensure safety and continuous improvement.
While the pole vault has many component similarities to other sports and activities, it is, on the whole, unique and deceptively tricky to master. The Barber Model is a scientific method of pole vaulting that utilizes the pure applied physics of efficient acceleration, angular momentum, and the conservation of that momentum through a multi-vectored and dynamic three pendulum system. The technicalities, while complex, are easily explained once a pole vaulter has a firm understanding of the mechanics and the fundamental laws of physics.
The composition of the newer and more responsive vaulting poles can handle more significant stresses with higher response values associated with their elastic properties, also known as their Young's Modulus. As the composites of the next generation poles continue to improve, the pole vaulters with the correct style and the correct coaching will have the ability to utilize the equipment most effectively and will have a distinct advantage over the competition.
It is vital in programming muscle memory that the pole vaulter's mind understands and internalizes the desired actions that are efficient, effective, and repeatable, using proper biomechanics in a controlled and safe manner. Only through this method can the pole vaulter achieve a consistent level of confidence and comfort both on the runway and in the air.
Pole vaulters will often surpass their expectations given the right tools in the form of information, feedback, programming, and equipment. However, coaches and especially the pole vaulters, should at all times have a clear picture or video in their minds of what they are trying to do and understand the physics of the activity. With this comprehension and understanding, the vaulter will see their improvements for what they are and recognize their capacities for more progress and success.
The best and most effective form of training for the pole vault is sports-specific training. That is, of course, assuming the training model involves the smooth, fluid, and controlled method of pole vaulting that does not tear down or endanger the athlete.
Pole Vaulters should be in top physical condition to ensure safety and success. Being in top physical condition requires supplemental training, speed work, coordination work, and acrobatics. Many of these conditioning training drills can be conducted on the pole vault runway with a controlled launch and flight at the end of each acceleration.
Several supplemental exercises have beneficial carryover to the pole vault. These exercises include guided and independent visualization, stretching, plant drills, rings, high bar, dumb-bell combo flat, core workouts, curl-press, 3-position deltoid flys, high pulls with an EZ curl bar, lat pulls, dumbbell deadlift, trampoline formwork, limited range of motion leg extensions, leg curls, lunge walks, chain pulls and accelerations. Sprint work in the off-season is always conducted while pulling a chain drag (sled) appropriate to the vaulter's projected load and fastened to a weight belt at the vaulter's waist. (We find the use of chain drags provides a more consistent drag than the use of skid sleds). For expediency's sake, the text will address applications from the perspective of a right-handed vaulter.
To establish the correct spacing of the band grip for a given vaulter, start with the pole tip on the ground with the top of the pole leaning on the vaulter's right shoulder. Next, the vaulter reaches up, grasps the pole with their right, and places their right thumb against their neck just below their right ear with their right elbow facing directly out from the torso. Then, keeping their shoulders square to the tip of the pole, they reach out with their left hand to grasp the pole with their thumb under and index finger on top of the pole.
Checking hand grip should consist of the vaulter keeping the shoulders and hips square on the tip of the pole as they push up with both hands while keeping the tip on the ground. The right hand should be directly above the head with the right biceps at the right ear, while the left hand should be level with or slightly above the top of the forehead for collegiate and world-class vaulters. Younger vaulters will want the top hand directly over their head with biceps at the right ear and their bottom hand will be level with forehead, eyebrows, or eyes as they require a greater pole angle at takeoff.
The prebend of the pole should always bow away from the vaulter when the pole is up. Establish pole grip and pick up the pole. The left hand should have the wrist cocked back a bit, so the index finger, thumb, and palm create a cradle for the pole nearly in alignment with the sternum. The left hand should be level with the pecks or slightly above and no more than five inches away from the torso. Left elbow should be resting against left side ribs. That is your fulcrum. The right hand should be relaxed with the palm away from the torso and elbow back, gripping the pole in a relaxed manner just aft of the vaulter's right hip/glute. Pole should be resting lightly against right side ribs to insure pole is as close to the vaulters center of gravity as reasonable.
Running with a vaulting pole creates several variables that require modification in the running form of the pole vaulter. To eliminate inefficiencies and at the same time capitalize on the inertia that can derive from the vectoring inertia of the moving pole, a vaulter must understand the forces involved and practice using them in their favor. Pole vaulters in our program always start on a pole that is flexible enough and short enough that they do not doubt their ability to land well back in the pit on their initial vaults. Their handgrip is generally not adjusted up more than a couple of inches at any given session. We prefer to encourage the vaulter to improve their steering skills and reduce undesirable variables. If we can eliminate unwanted variables on the runway, we can focus more on the equation's preload, launch, and flight phases. By unwanted variables on the runway, we are speaking of vaulters that are bounding, prancing, hopping, or the vaulter's unsynchronised interactions with the pole on the approach.
Running with a vaulting pole is comparable to running while pulling a sled and with limited use of your arms. A 3-meter pole (ten feet) is equivalent to pulling a 10-pound sled, while a 4-meter pole (thirteen-foot three-inch) is comparable to pulling a 20-pound sled, and a 5-meter pole (sixteen foot five inches) is equivalent to pulling a 30-pound sled, depending on the carry weight of the pole. The pumping of a sprinter's arms must be replaced by the pole vaulter's relaxed, synchronized, and slight up and down movement. Shoulders and hips should stay square to the runway to eliminate rotational inertia which detracts from the vaulter's ability to accelerate. Likewise, pumping the pole forwards and backward like a locomotive during the run is counterproductive and discouraged. Pole vaulters should allow the pole to work with them, not against them, and should not forget they are working with a mass that is comparable to pulling a sled.
The Barber Model step counting method for a pole vaulter with a 14-step approach would be for the vaulter to stand at their starting mark in a start position, much like an individual preparing to pull a weighted weight sled. Then, as the vaulter begins down the runway, they start counting. The athlete’s right footsteps count as "step," and their left footsteps are counted as numbers in descending order until the last three steps, at which time both footsteps count in ascending order.
Example: step-6-step-5-step-4-step-3-step-2-step-1-2-3. As vaulters become accustomed to our counting system, they naturally drop the step and count only their takeoff foot and the last three steps. Younger vaulters generally have shorter approaches starting from 4, 5, or 6, while more advanced vaulters will come from 7, 8, or 9.
Our vaulters utilize self-checks at their second step from start and a mid-mark, or fourth left step from take-off (remember, that's for right-handed vaulters). These also function as our coaching marks. These checkmarks are valuable in eliminating misdiagnosis of anomalies in the pole vaulters approach, taking off and flight on any vault.
Too many coaches and pole vaulters attempt to treat the symptom of a poor approach, poor launch step, or poor flight mechanics based on erroneous or misinterpreted data. If the pole vaulter is a foot under at take-off, it does not necessarily mean the pole vaulter needs to move their start mark back one foot. There are dozens of posture and mechanical adjustments involved in the initial pole pick up, beginning of the approach, pole carry, acceleration, and take-off that impact the vault outcome.
Before changing the length of a vaulter's runway, first consider whether the vaulter was over-striding, reaching, leaning back, pulling, digging, or stepping over their first checkmark. Sometimes, especially during a competition, a vaulter will step over the second checkmark, or let the pole get away from them. Several issues can cause inconsistencies on the runway.
At the second step from the start, which for a fourteen-step approach would be six on our counting system, the pole vaulter should feel like they are accelerating through 1st gear while staying down and in contact with the tartan to facilitate the generation of relaxed and controlled acceleration into the equation. At the mid check or 3, the vaulter initiates the plant phase of the vault by lifting the right hand slightly up and back while maintaining acceleration. The lifting action will induce a mild stretch in the front of the right deltoid as well as a slight lowering of the vaulter's center of gravity. The left hand should still be “high and tight”, it should not be dropping down towards the vaulter's waist or moving away from the torso towards the box.
The last three steps should be the most dynamic of the approach. We call this the pre-load phase, and it is characterized by settling or pre-loading to launch off the runway. The vaulter should stay square to the box, and the vaulter's posture should not change beyond the settling wherein the hips lower 1/2" to 2-1/2" to enable the vaulter to maximize launch angle. The pole tip drop should be smooth and continuous as the vaulter approaches the "launch" phase. At 1 (third step from the box), the pole should be lowered to horizontal with a pronounced stretch in the right front deltoid as the right-hand rises up and back from the right glute while the left hand maintains a "high and tight" position (remember, that's your fulcrum).
At 2, the vaulter curls the right hand to the right ear as the left-hand arcs slightly up and forward to modulate the pole tips alignment for placement into the box. Notice I said “placement” as we want maximum efficiency without the wasted effort of slamming the pole into the box. At 3, the vaulter's launch (take-off foot) should be nearly directly under the vaulter's center of gravity which should be directly under the vaulter's top hand. The pole tip should contact the back of the box simultaneously as the vaulter pushes both hands up and launches off the runway.
When done correctly, the three-step preload and push-up / jump-up transition phase will appear and feel smooth, fluid, and dynamic. In addition, the three-step will enable the vaulter to achieve up to a twenty-five-degree launch angle at a maximum controllable speed.
Pole vaulters develop "steering," which is, in effect, their take-off comfort zone. If vaulters are consistently taking off under their desired take-off mark, it will hinder their vault. Usually, approach checkmarks can be adjusted back, assuming other parameters in the runway are correct. If the situation persists, it indicates that the vaulter's comfort zone and handgrip needs to be adjusted until they are landing in the back of the coach's box. Vaulters landing in this zone are ready to move up to longer and stiffer poles. Do not hesitate to adjust checkmarks, start, or mid checks for different surfaces, adrenalin, or weather conditions.
The transition from a horizontal to a vertical trajectory with the active involvement of a long flexible variable resistance instrument provides opportunities for multiple possible anomalies within the equation, resulting in excellent to exciting results. However, we try to eliminate the "exciting results" as they can create very "uncomfortable" situations.
As the vaulter leaves the ground, the launch foot should feel aggressive as they push off the tartan as the top hand aggressively pushes the pole up, and the chest expands up into the top half of the sail piece (bend of the pole). If the top hand is up and pushing up through the launch, the bottom arm will be straight and pushing up due to the geometric angle of the pole. The vaulter should continue pressing up as the shoulders allow the chest to move forward as this creates greater vector inertia and conservation of kinetic energy within the system. Our model does not encourage the athlete to absorb or dissipate energy but rather to continue building energy into the equation through the acceleration, preload, launch, and elastic first 1/3rd of the vault to be harvested through stretch reflex and elastic modality of the pole as well as the rotational velocity of the athlete throughout the remaining 2/3rds of the actual vault.
One of the most significant barriers to a vaulter's smooth transition from horizontal to the vertical trajectory is the necessity to overcome their natural inclinations to pull down with their arms and lift their feet to go up. On the surface, it may appear logical to pull down on the pole or swing up as fast as possible to be in position for the pole's recoil. However, applied physics proves these assumptions to be in error on several levels, and study of the sport reveals the failures innate in those practices.
The weak link in the equation caused by absorbing system energy through passive launch mechanics results in the athlete's lower than the desired center of gravity, and the need to break at the hips to invert rather than rotating about the shoulders. The result of a low center of gravity and breaking at the hips creates compounded and focused stresses on the vaulting pole, which they are not designed to accommodate. These focused stresses on the pole often cause the vaulting pole to "taco" or have an over-pronounced bend in the middle to lower part of the pole rather than a continuous C-bend throughout the length of the pole. Vaulting poles are generally designed and tested with the expectation that stresses exerted on them will be spread over the length of the pole. When the vaulter places focused stress on the vaulting pole, it is comparable to a person clamping one end of a longbow (bow and arrow style) in a vise and bending the other end over. Unless the bow is incredibly strong the bow will fail. In this same manner, vaulting poles are designed to bend uniformly from tip to top. If a vaulter is not applying pressure on the pole vaulting pole properly, they will not achieve optimum results in their vault.
Once a pole vaulter can perfect the mechanics reasonably well, their next consideration is deciding on pole selection and progressions. We will not spend much time discussing that here as that is a topic for several chapters of the text, but we will share this bit of insight. An ideal situation is for a vaulter to have a vaulting pole they are comfortable jumping on in any case, with confidence they will land well back in the pit. The selection of poles should increase resistance in stiffness a few pounds at a time, without the need to adjust hand-grip up or down. It should consist of several poles in a series. Moving to a higher grip during the competition will usually result in issues with the vaulter’s programmed takeoff comfort zone, reducing fluid mechanics and penetration.
Pole vaulters trained in the Barber model will know when to move up to stiffer or longer vaulting poles. They know that if the pole feels soft, or they are landing well back in the pit, or knocking the crossbar off on the way up, it is time to move to a stiffer pole or correct a mechanical flaw in their vault. And perhaps even more critical: the pole vaulter knows what they are feeling and their confidence level at the moment. A good coach will take what they see and perceive and integrate that information to suggest the best option to maximize performance on the appropriate pole.
Our model encourages the vaulter to maintain the vertical drive up and through-through-through until they feel nearly over the vault box. We stress that this is a dynamic action where the top hand and take-off foot move up and forward but appear to be moving back compared with the upper torso, which moves forward at a higher rate of speed. As the vaulter feels he is nearly over the vaulting box and the top hand (and take off foot) are catching up to the vaulters center of gravity, the vaulter pushes the pole up, out and around towards the back of the pit, causing the bowed pole to swing to the left, allowing the vaulter to push the pole and both hands to their quads, preferably without breaking at the hips. As both hands are nearing the vaulter's quads, the vaulter should see their feet off the top of the pole and accelerate the pole to vertical. Note: We do not ever want our vaulters to throw their heads back during a vault!
Accelerating the pole to vertical involves driving the left elbow up past the left ear as the right hand is pushed across the vaulter's center of gravity in conjunction with the vaulter's half-pirouette to launch off the top of the pole. The bar clearance should be a smooth parabolic arc wherein the vaulter follows their feet over the bar and continues the smooth trajectory to the mat.
As with all scientific methods, we must remind ourselves to question everything. We must also educate, empower, and encourage the athletes to question anything that does not make sense to them, and periodically question what they do. If I have given an athlete a directive that they do not understand at any time, I have not explained it correctly, or in such a way that they fully comprehend my meaning. "If it does not make sense, don't do it!"
The Barber Model by George Barber.