Always focus on form first. Everything else I've suggested has just helped me progress into how I do today. I'm 5'7.5" tall and weigh around 150 ish and I have a max bench of 205 lbs, repped 3 times, and I can Max squat over 300 (haven't max squatted in a while but I rep out 280). I have no idea my timed 100, but 12.5 Isn't bad, but it's not amazing.
Really when I train I like be to focus on these things in order:
Sprint speed and Jumping ability,
Endurance and lifting.
My practices take up to 3-4 hours sometimes. Here is my breakdown of those 3-4 hours in order of the list above. Now I'm giving you what I do, but not everybody is the same. Find what's comfortable for you, but also making you work at a hard effort.
Form is obvious, being crucial to the vault I work more in drills then actual full vaults on most days in practice. I normally do 3 step dills for close to an hour of the practice. Then I go and do high bar drills for 10-15 minutes, and floor exercise for another 10 minutes. After this I normally get about 5 full vaults in on jump days.
Sprint speed and jumping ability is the next part of my practice. Where I do the sprinting and jumping workout my coach has made for me that day. Taking close to 30-45 minutes of the practice. Mainly focusing on proper sprint mechanics. And for jumping ability, there is a number of things I work on to improve this ability.
Endurance and lifting I'll talk as individual things.
I haven't talked much about endurance because it's a separate type of training that your muscle go through, but at least three times a week you should try to get some endurance in. Just encase you have a really good day of jumping and you're taking 10+ jumps. I normally do the endurance part on my own and I have to find my own time to do this, normally hitting only 6-12miles a week.
Lifting is obvious to increase strength and explosiveness. I lift for about 1 hour and 20 minutes. Doing the exercise the coaches have for me to do and doing more to do what I want to do. Focusing heavily on leg strength; shoulder and chest strength; and of course ALWAYS
This is the average practice, of course they're days where the workouts are harder, and some that are easier. You should talk with your coach (pole vault/head track coach/ whoever coaches you) about creating a workout plan that suits you and focuses on meeting your goals.
From when I started doing workout plans and incorporating all of the above factors my junior year of high school I have noticed improvement in my strength, speed, form, and pole vaulting ability and mentality. Going into my sophomore year of University we'll see how it continues. GOOD LUCK!
I hope you do well this upcoming season and get what you're chasing afterwards.