POLE VAULT WORKOUT BEFORE MEETS

KEY CODE:

  1.  Coach assisted plants
  2. Pop ups into pit
  3. Run through working on steps
  4. Jump, no bar-work on form (good high plant, strong knee drive)
  5. Jump with Gumby at low height
  6. No jumping today
  7. Jump for height with cross bar (3inches up on make, 2 inches down on miss)
  8. Three step drill - out, ear, baseball cap
  9. Grass rock-backs
  10.  Grass turns laying on ground with partner resisting
  11.  Distance run
  12. Stadium stairs
  13. Push-ups, sit-ups and leg throws
  14. Sliding box drill
  15. 40 yard pole runs
  16. Sprint 50 jog/walk 50, sprint 100 jog/walk 100, sprint 150 jog/walk 150
  17. Sprint 50 jog/walk 50, sprint 100 jog/walk 100, sprint 150 jog/walk 150 with pole
  18. 20 yard slow motion lunges
  19. Skipping length of football field with pole
  20. Sprinters workout with sprint coach
  21. Find sprint coach and have him work with you on running form with and without the pole
  22. Work on alternative event
  23. Varsity to pool for underwater form and technique work
  24. Pole vault meeting
  25. Weight room
  26. Measure steps for meet

Basic Workout Before Meets

 
  Monday Tuesday Wednesday Thursday Friday
3:40 t x x x x
    i i i i
    j j j j
    h h h h
    n n n n
    o o o o
           
4:45 f b b b b
  l e e g g
  j   g    
  h        
  n        
  o        
           
5:15       p or q p or q
           
5:30   l r l  
    m s m  
    Check chart workout sheet for key code  
    Work on your alternate event according to your other event coach  
 

POLE VAULT WORKOUT DURING MEETS

POLE VAULT

Not a day before a track meet –

(All Mondays and one Thursdays):

1.      Stretch

2.      1 lap warm-up

3.      Three step drill standing, walking, jogging and running

4.      Sliding Box

5.      Grass rock-backs

6.      Pull and turns with partner resistance

7.      Start-up Procedure

a)      Short run, power knee up and land standing up (KNEE PUNCH)

b)      Short run, rock back and land on back (GET INTO POCKET)

c)      A little longer run, rock back and turn landing on stomach

8.      Work on steps

9.      Plant lifts by coach at box

10.  Low height work (form)

11.  Opening height (crossbar)

12.  High height (crossbar) – up 3 or 3 down

13.  Opening height (crossbar)

14.  Push-ups, leg throws and crunches

Pick a couple of these to do, switch them the next day

15.  Pole runs

16.  Pole runs with a plant into towel

17.  50, 100 150 sprints with pole

18.  Skipping length of football field with pole

19.  Slow motion lunges

20.  Two legged hops up hill or stadium stairs

21.  Work with sprinters on workout

22.  Work with sprint coach with pole on running form

Day before a track meet –

(All Tuesdays and most Thursdays):

1.      1 lap warm-up

2.      5 pole runs

3.      Sliding box drill

4.      Plant lifts by coach at box

5.      Work on steps

6.      Work on steps and checking marks

7.      Measure steps and marks

8.      Pop-ups (arm & knee punch)

9.      2 form jumps (no bar!)

10.  Work lightly on alternate event

11.  Go home

12.  Get bag ready with wet gear – just in case…

 

 

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