1. Handspread should be about shoulder width apart 1. Follow thru with the plant by reaching upward 2. Front hand thumb under pole (knuckles facing

Transcription

1 Pole Vault University Technical Objectives Grip & Carry Follow-Thru 1. Handspread should be about shoulder width apart 1. Follow thru with the plant by reaching upward 2. Front hand thumb under pole (knuckles facing chest) 2. Allow the extended arms to drag behind the head 3. Back arm straight holding pole vertical (hand by hip) 3. Follow thru by accentuating the takeoff, drag the T.O. leg 4. Pole tip will drop to about 70 at 6 strides from takeoff 4. Follow thru in the direction of the takeoff angle 5. Tip will drop to shoulder level at 2 strides from takeoff 5. Delay swinging up until the arm & leg drag is complete 6. Tip descension is controlled by the back arm / hand 6. Avoid forcibly holding the follow-thru position. 7. The front hand is the fulcrum for dropping the tip Swing-Up Approach 1. Focus on swinging hips (not the legs or feet) 1. Tuck the hips and keep the trunk straight 2. Swing & block the trail leg (tap) to start the swing 2. Step forward onto the heel of the first step (load step) 3. Create a downward rowing motion with extended arms 3. Execute two strong, driving, slow rhythm strides 4. Swing lead knee toward the top hand 4. Gradually blend from slow to a rapid rhythm at takeoff 5. Keep an extended trail leg (controlled leg swing) 5. Gradually line the heels to a point under the buttocks Invert Through Release 6. Avoid pointing the toes, lock the ankles (toes up) 1. Continue rowing motion then closeoff with top arm 7. Use an upright posture at top speed prior to takeoff 2. Drop the shoulders and extend the trunk & legs upward Plant 3. Allow the bottom arm to flex-in when the pole extends 1. The plant should start two strides from takeoff 4. Keep the top arm straight while closing off (don t pull) 2. Lift both hands in a straight line to final plant position 5. Wrap the lead knee around the top hand while inverting 3. Keep the top hand close to the body during the plant Clearance 4. Extend both arms prior to impacting the back of the box 1. Finish a full turn over the bar (belly toward the bar) 5. Top hand should be directly above the front half of head 2. Keep the legs together 6. Bottom hand should be well above head level 3. Position the body at 90 degrees to the crossbar Takeoff (T.O.) 4. Bend at the hips as the feet trace an arc around the bar 1. Keep the hips tucked and trunk upright into takeoff 5. Hollow out the trunk and arms when clearing the bar 2. Sprint tall and increase rhythm into takeoff 6. Point the thumbs toward the body 3. Touchdown on the heel of the pre-t.o. and T.O. strides 7. Swing the arms in a wide circle around the bar 4. Spring upward through the pole with extended arms 8. Throw head & shoulders back after the abs clear the bar 5. Takeoff from an optimal point of takeoff

2 Approach Plant Takeoff Follow-thru Swing-up Invert thru Release Clearance

3 Pushoff Height Grip Height

4 Grip Height is a result of creating POLE ROTATION SPEED

5 Pushoff Height is a result of FLY-AWAY SPEED

6 Control Rotation for Clearance Create Convert Control Convert to Vertical C Control EE Create Swing-up Speed Create Speed C Convert Speed * Lecture Notes

7 Sequence of Training Approach Always Plant, Takeoff & FT ---- Swing-up * 4? 7 Invert thru Release Clearance As needed

8 Name Pole Vault Technical Proficiency Levels 1. Takeoff Conversion 3. Takeoff Conversion 6. Takeoff Conversion Spring-up through extended top arm Spring-up through extended arms Efficient takeoff preparation Reach-up, Spring-up, Pick-up Rhythm Increase stride rhythm into takeoff Arms & takeoff leg to drag *Takeoff on or out *Takeoff on or out *Takeoff on or out Use a 10 stride approach Use 12 to 14 stride approach Use 16+ Strides Drills A - B - C Drills A - B - C Drills A - B - C Over the Tip Drills (OT) Steer and pop drills Heelpops OT Link Drill Wall Drill OT OT Box Progression Sliding Box Drill Uprights 1. Swing-up Momentum (Drills Only) 4. Swing-up Momentum 7. Swing-up Momentum * Drills Only Draw hands and hips together Drag & tap with trail leg Draw hands and hips together Swing lead knee toward top hand Swing extended trail leg Lead knee bent Row with extended arms Lead knee toward top hand Trail leg straight Swing straight trail leg *(If mastered takeoff) Drills A - B - C Drills A - B - C Drills A - B - C High bar tap & swing Invert Box Swing-inverts Invert Box Swing-inverts SI tap & swing A Frame - Swing-ups A Frame - Swing-up Short run tap & swing Rings or High bar - Swingup Rings, High bar & SI - Swing 2. Push-off Conversion 5. Pushoff Conversion 8. Pushoff Conversion Drop shoulders Drop & Extend Drop and Close-off Extend body upward Close-off with top arm Wrap knee around top arm Allow bottom arm to flex-in Force bottom to flex-in "Close & Wrap" Drills A - B - C Drills A - B - C Drills A - B - C Invert Box close-offs Invert Box close-offs SI Inverts Invert Box Flex-ins Invert Box Inverts Platforms vault Invert Box Inverts SI - Inverts Deep on back inverts Deep on back inverts Deep on back inverts * if not able to takeoff on or out the technique is considered to be compromised and will fail to offer the best results.

9 GROUND PHASE APPROACH Pole Vault University Pole Vault Drill List GROUND PHASE AND FOLLOW-THRU OFF GROUND PHASE SPRINT DRILLS PLANT TO-FT-SU Link 1 Flat Back 1 Standing Plant 1 OT Link 2 Cat Back 2 Countdown Drills 2 A Frame Link 3 Bend & Tuck 3 In Place 3 Upright deep Link 4 Walk & Line 4 Walk 4 Upright Link 5 March & Line 5 Jog 6 Skip & Line 6 Pump & Line SWING-UP 7 Jog & Line 7 Run **w/ Invert Box/Mat** 8 Jog & Switch 8 Walking Wall 1 Dbl Arm Row & Close** 9 Pump & Line 9 Jogging Wall w/ spot 2 Single Arm R & C** 10 Ankle Starts 3 Stubby Row & Close** 11 Drop & Swing TAKEOFF 4 A-Frame R & C 12 Rhythm Knees 1 Jogging Heelpops 5 Ring Swing & Close 13 High Gear Rhy Sprint 2 Steer(walk,jog,p&l,run) 6 High Bar Swing & Close 14 Drive Bounds-30,20,10 3 Steer&Pop(jog,p&l,run) 7 SI Row & Close 15 Drive Bounds x Str Steer & Pop 16 10y DB w/sprint Blend 5 Hurdle Pops 17 2 DB's w/ Sprint Blend 6 A-Frame Pop & Drag INVERT 18 Power Starts (PS) 7 Over the Tip (OT) Drills w/ Invert Box/Mat 19 Rhythm Runs (RR) 8 OT w/ Steer 1 I Box Flex-in 20 Rhythm Sprints (RS) 9 Sand Jumps 2 I Box Inverts 10 Straight Pole Jumps 3 I Box Drop & Close APPROACH 4 I Box Close & Wrap 1 Rock & Load w/ pole PLANT-TAKEOFF 5 Platform Inverts 2 Load & Drive w/ pole 1 CD Drills (jog,p&l,run) 6 SI Swing-up & Invert 3 Power Start w/ pole 2 6 Str Wall w/ spot 7 SR Vault on back 4 Rhythm Sprints w/ pole 3 OT's 8 SR Vault on side 5 Approach - Measure 4 10 Str P-T Drill 9 SR Vault w/ full turn Approach w/ Str P-T w/ box 6 Mid Mark 6 10 Str P-T box w/ tip CLEARANCE 7 Takeoff Roll (steer) 7 10 Stride Upright 1 Backward Roll Ext 8 Towel / Box 2 Roundoff Over Bar 3 Tramp. Backdrop to bar FOLLOW-THRU 4 Platform Vaults 1 PVC Plant & Drag 5 Short Run Vaults 2 3 Man Drag Drill 3 High Bar Pop & Drag VAULT 4 A-Frame Pop & Drag 1 OT's 5 OT into pit 2 OT Link 6 OT w/ Land on back 3 Straight Pole Vault 7 Straight pole to bent 4 Short Run Vault 8 10 Stride Upright 5 Deep Box Vault 6 Regular Vault

10 National Master Coaching Clinic Vaulting Higher and Safer Symposium Xtreme Athletics Pole Vault Facility 4209 Merriam Drive in Shawnee, KS January 3 rd and 4 th, 2015 The Symposium is free to those attending the National Master Coaching Clinic $25 for those not attending the Clinic Coaches may participate in any of the sessions (Learn by Doing) Free lodging at Xtreme Athletics Pole Vault Facility Saturday January 3 rd 7:00 PM Observe athletes demonstrating the Over the Tip Vault Progression 8:00 PM Observe beginner learning to vault 9:00 PM Evening social with videos, snacks and nonalcoholic drinks Sunday January 4th 8:00 AM Free Breakfast at Doug Lytle s 28 Event Space 10:00 AM Vaulting Higher and Safer Symposium 12:30 PM End of Symposium (all are welcome to hang around and talk pole vault) To Sign up for the Symposium: Send your name, address, phone number, and questions for the symposium to Rick Attig at polevaultu@gmail.com Participants are asked to send in questions in advance as topics for the symposium. Eight of the Questions will be used in the symposium. We will pick four questions concerning safety and four questions concerning performance. Those attending will receive the list of the questions before the symposium. Each participant is asked to prepare something to contribute to the discussion (not required). We will devote 15 minutes to each question. Coach Attig will moderate the symposium. There will be a 10 minute break after discussing the four topics on safety. Sample questions for the safety topics 1. What is the most common landing place in the pit for vaulters using a standard setting of 24 inches and clearing a bar at: 8, 10, 12, 14, 15, 16? 2. What are the top three coaching points to assure a safe landing point in the pit? 3. When would I have a vaulter move to a stiffer pole? 4. When would I have a vaulter mover their grip up or down? Sample questions for the performance topics 5. How do you help a vaulter to move their takeoff point back? 6. What are the top three coaching points to help an athlete to raise his/her grip? 7. How can you help the vaulters develop a fast approach? 8. What are the best drills for getting a vaulter to invert? The KSHSAA has given the Symposium an exemption to the coach and athlete off season rule. A coach and his or her athlete may attend or participate in this clinic at the same time. For more information: polevaultu@gmail.com or

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