1. Background / Records 2. Philosophy 3. Talent Identification/ Recruiting. 4. Planning (Pre-Season) 5. 6 Elements of Pole Vault / Drills

Transcription

1 Overview 1. Background / Records 2. Philosophy 3. Talent Identification/ Recruiting 4. Planning (Pre-Season) 5. 6 Elements of Pole Vault / Drills 6. Practice Structure 7. Questions/Video Athlete Middle School (5 th -8 th ) 7, 7, 10 6, 12 6 High School (Andale) 13 7, 14 6, 15 10, 16 1 ½ College (KSU / WSU) 16 7 / 17 1 Post-College (WSU) Didn t Jump Higher Speed/ Pole Vault Background Coaching Private Lesson (WSU) G.A. Wichita State (1 yr.) Circle HS (2 yrs.) PV (Middle Sch. / HS) Andale HS Sprints / Jumps Wellington HS Head Coach / PV Andale HS Sprints / Jumps Andale Boys Records Rank Name Height Year 1 Dylan Schmidt 16 1 ½ Dustin Schmidt Jim Gruenbacher Jonah Ungles Kyle Horsch Jon Baalmann Ben Horsch Andrew Rowland Ethan Meyer Chris Bush Notice the 1 increments (Raising the Bar- Earl Bell) Andale Girls Records Rank Name Height Year 1 Emily Rowland Jessi Irving Abby Rowland Lizzy Schmitz Grace Shiach Kim Friedrichs Leah Eck Olivia Orth Angie Ramsey Natalie Schauf Top 3- Last 18 yrs. / Runner Up or State Champ 17 out of 18 Philosophy- Pole Vault There are many important elements to the pole vault. However if one thing Other Key Elements: stands out, you MUST pole vault to be a great pole vaulter. I. Speed (Enhancement/Run-Up Drills) II. III. Jumping Ability (Takeoff Drills) Basic Strength (Gymnastics) *Training should be Balanced, Structured, Flexible 1

2 Philosophy-Event/Athlete/Coach The 3 Keys of the Pole Vault 1) Attitude (The will to get better) -Get the kids that are dedicated know matter talent level lead by example 2) Time (Reps, Reps, Reps) -We will always be doing something rain, snow, or sunshine 3) Attention to Detail (Instruction/ understanding Instruction).The how and the why Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming. -John Wooden- Personal Record!!! (P.R. Prize!) League Champion Regional Champion State Champion All-American Talent Identification/ Recruiting Junior High Coach Schmidt: Middle School Basketball Coach VJ / 3 Step Vertical Guys: 6 inches Girls: 4 Inches Planning- Managers Meeting Place: Same Place Every Day (3:55) Gym Announcements, Motivation, Etc. Event (Pole Vault) Warm-Up (Mod, Mod, High, Low) Fundamentals Drills Technique Work Running/Plyo s (5:35pm) (Monday) Core / Cool-Down What Needs to Be Done Everyday- Managers Pole Vault Poles out to the Track Pits Uncovered Standards Up Water out of the box Marks on the track Takeoff s Marked Rings Hung Up Camera Charged 1. Time / Plan 2. Pole Inventory 3. Camera Planning Practice Order of Operation 1) Technique 2) Speed 3) Speed Endurance 4) Strength weeks 8 meets Regionals / State You must be fresh to work technique, if not you develop poor habits. Yuriy Sedykh- WR Holder Hammer Throw Threw, and Threw, and Threw Technique, Technique, Technique Planning- Materials Planning Practice Being Gone Champs (At Home) Athletes Need to Bring 1. Bookbag 2. Spikes 3. Implements 4. Jersey/shorts 5. Socks 6. Food 7. Water bottle 8. Vault notebook 9. Chalk 10. Tape 11. Towel 12. Tape measure 13. MP3 player 14. Clothes (HAT) 15. Poles 16. Workout Book Coaches Need to Bring 1. Coaches Bag 2. Chalk 3. Stop watch 4. Wrist watch 5. Tape 6. Towel 7. Tools (Vice Grip, etc.) 8. Pole Tips 9. Tape measure 10. Clothes (HAT) 11. Water bottle 12. Spikes 13. Food 14. Vault Book (poles, flex, athletes marks, etc.) 15. Workout Book 16. Radio/ Music Warm-Up (Continuous Pole Vault) Med Ball Throws x3 Fundamentals Hand Holding Drills- Base, 1 step, 2 step, slow motion, walking plants 3x10 Technique- Beat the tip x football field (twice) 20/20 Drill x4 Long Pole Runs x10 3x Max Handstands Warm-Down (Jog/Stretch) 2

3 Planning - Practice Indoor (Mod, High, Low) 6 Elements of Pole Vault Technique Announcements/Mental Preparation Warm-Up (Dynamic) Med Ball Throws x4 Fundamentals Hand Holding Drills- Base, 1 step, 2 step, slow motion, walking plants 3x10 Technique- (Pole Runs) 4-6 step x Running/Plyo s/circuit 1) Pole Carry 2) Run-Up 3) Plant 4) Take-off 5) Swing Up/Rock Back 6) Bar Clearance Fun/Gymnastics/Wrestling Room / Bar Clearance Drills Warm-Down (Stretch/Rope or Bands) Film/Chalk Talk (Elite / HS Film ) I have broken down the vault into 6 elements however it must be understood and viewed as one continuous movement. 1) Pole Carry- Coaching Pts. 1) Drills 1. The pole is supported with the bone structure 2. The back hand should full grip the pole (this takes a little time/wrist flexibility) 3. The back hand will control the drop of the pole and the pole will rotate on the front hand 4. When carrying the pole you should be as relaxed as possible (arms, shoulders, etc.) Daily Fundamentals 3x10, repeat if coach is busy! 1) Home (Base) 2) 1 step 3) 2 step 4) Pole drops 5) 4 step Slow motion 6) 6 Step Walking Plants 2) Run-Up- Coaching Pts. KEY ELEMENTS OF EFFECTIVE RUN-UP, POLE DROP ARE: The Run-up starts with the very 1 st step out of the back All phases leading into the takeoff have one goal, gain as much controllable velocity as possible! 1. -pole is carried high with left wrist under pole and right hand close to hip 2. -velocity increases to mid-mark (3 strides from take-off) 3. -once you reach mid-mark the pole drop is initiated 4. -also, when reaching mid-mark the stride length is constant (to gain effective acceleration [20-20 strides] it will also: 1. -allow hips to be high, tall posture 2. -allow pole drop and strides to flow together active 3. -pole is lowered by tilting bottom hand and rolling back hand, while pole gains a horizontal position over track 2) Run-Up Drills DRILL #1 : POLE RUNS 1. Pole runs are something that can be done anywhere (indoors, cold weather, etc.) 2. We will work on pole runs from (8, 10, 12, 14, 16 steps) I feel it is important to be working your long approach almost everyday in some type of way. Key elements 1. -First Step: The run starts with the first step. When you step back to push off, you must keep your hips tall and push out of the back. (Push) 2. -Counting: is important for rhythm. Teach kids to always count down so they end on the same number 5,4,3,2,1 (count left foot for right handed jumper) 3. -Pole Carry: Carry the pole vertical at the beginning of the run and make sure you are relaxed through the shoulders and upper body 4. -Pole Drop: The pole drop must be active. Active means that the vaulter and the pole act as one together. The pole must always be falling and the athlete must learn how to time the pole drop where they are working with the pole instead of working against it. When the vaulter strikes on his 3 rd left (RH vaulter) there should be a dramatic dropping of the pole. Almost allowing the pole to free fall. 3

4 3) Plant- Coaching Pts. 1. The pole plant is a 4 step process 2. A relatively narrowed grip is used (pull-up width) 3) Plant Drills Sand Plant Drills 1) 2 steps - Hands at forehead 3. An early, controlled plant in which the left hand is kept high as the fulcrum and the pole rotates as the right hand is drive high (right hand controls drop) 4. On the penultimate step the hands should be at the forehead 5. The pole is driven high by the top hand 6. The top hand is completely raised before the pole hits of back of the box or take-off foot touches down 7. The bottom arm allowed to flex immediately after takeoff so that the bottom hand moved back above the head. Note that this was not a passive flexing of the left arm but rather a dynamic controlled flexion. 1) 4 steps - Hands at Hips 2) 6 steps Hands at Hips more speed 1) Takeoff before the pole hits the sand (back of the box) 2) Stay behind the pole (Hips), Move the chest into the pole keeping 3) Maximize pole to ground angle (plant the pole tall) 8. Emphasize the importance of not driving the left arm into the pole at takeoff but rather being dynamic with the arm and allowing the chest through the shoulders and swing around the top hand. 4) Takeoff- Coaching Pts. 4) Takeoff Drills 1. The pole/ground angle is maximized 2. The energy of the run-up must be hit or transmitted to the pole by a very strong and tall top arm, with a slight forward angle 3. The heel of the opposite foot is driven under the butt 4. The body is rigid and hard from the top hand through the shoulders, chest, back, butt and leg 5. Where the left hand does not push prematurely against the pole 6. Where the plant is completed before the pole hits the back of the box 7. Where the vaulter jumps or springs off of the ground before the pole strikes the back of the box. Nothing is more important in all of the pole vault then this concept! Bubka: In pole vaulting the crucial factor is how to transfer energy to the pole, through the complete body of the vaulter; the arms, shoulders, hips, back and legs. But if the pole begins to bend while the vaulter is yet on the ground, it is impossible to transfer the energy; all the energy is lost and goes to the box. Drills: 1. 6 Step Straight Pole 2. Straight Pole Jumping 3. Short Run 1. Vaulter must takeoff before the pole hits the back of the box 2. The pole to ground angle is maximized 3. The pole drop is active and the run is tall throughout 5) Swing Up/ Rock Back- Coaching Pts. 5) Swing Up/ Rock Back Drills Coaching Pts. 1. After takeoff continue to drive the take off leg back to create a slight flexion at the knee, if enables the athlete to begin a long accelerating swing of the leg similar to a powerful soccer kick. 2. In an attempt to better understand the action of the takeoff leg it should be viewed as a whip rather then a swing. 3. The energy of the whip is carried on into the inversion. The vaulter should roll the pelvis upward with the left leg staying as straight as possible. 4. In this way they move into a position of covering the pole 5. As soon as this movement is completed the vaulter drops the shoulders and then drives the hips vertically upwards. Mistakes 1. The athlete attempts to move into the vertical position too soon after take off. 2. The take off is flat and towards the pad instead of up through the pole. 3. The vaulter is gripping too high in relation to the quality of their run, plant and takeoff. 4. The vaulter is using a pole which is either too soft or too stiff. LONG SWING DRILL -3 step Run -Small pole 1. The vaulter is off the ground before the pole hits the back of the box 2. There is constant pressure on the pole throughout the vault pressure is out and away 3. The trail leg whips through as the vaulter moves into position to cover the pole 4

5 6) Bar Clearance- Coaching Pts. 1. Relax, Relax, Relax 2. Turn thumbs down, elbows out to hollow out the chest 3. Keep head down coming off the pole! 6) Bar Clearance-Drills BACK ROLL-UPS 1. Relax, Relax, Relax 2. Turn thumbs down, elbows out to hollow out the chest 3. Keep head down coming off the pole! Weekly Practice Overview Pole Vault Planning Practice Pole Vault Practice Short Run Routine Long Run Routine Monday (Neuro) Sprint Workout (Accels/ Flys) Tuesday Circuit/ Tempo Runs Wednesday (Neuro) Sprint Workout (after) Thursday Circuit/ Tempo Runs/Pre -Meet Friday (Neuro) Sprint Workout/ Meet Saturday Off / Film Sunday Off/ Film Monday (Neuro) Pole Runs Drills/ Long or Short Run Tuesday Short Run Wednesday (Neuro) Long Run (Big Jump Day) Thursday Pre-Meet: Long Run (Opening Bar) Friday (Neuro) Meet Saturday Off / Film Sunday Long,Short Run, Drills 1. Daily Fundamentals (Holding Pole) 2. Sand Plants (Takeoff/Plant) 3. Bar Drills (Swing/Rock Back) 4. Long Swing (Swing/Rock Back) 5. Fresno s / Pop-Ups (Takeoff) 6. Short Runs (Plant) 1. Daily Fundamentals (Holding Pole) 2. Approaches (Run-Up) 3. Fresno s / Pop-Ups (Takeoff) 4. Long Run Thanks! 5