You may measure your strides by gripping the pole and jogging down the runway away from the pit (beginning with your right foot). The number of strides is determined by the number of times your left foot lands. If you have a six-foot pole, for example, you should take three strides to its full length. As you approach the bar, bend at the waist until your torso is nearly parallel to the floor. Your arms should be out in front of you, holding the pole at chest height. Jump up and back as high as you can, extending your legs toward the sky. At the top of your jump, rotate your shoulders so that your arms are now by your side. Land on your feet and repeat. The key to a successful vault is having strong legs, which means walking regularly, not just running. Aim to walk 100 yards each time you go up in the air. This will help build muscle strength in your thighs and encourage your body to stay calm under pressure. You will also need good balance. This means making sure you do not lean too far forward or backward when jumping, and it also means being aware of where your weight is distributed across your feet: too much weight on one leg could cause you to fall. Finally, practice makes perfect.