Pole Vault. USA Track & Field Level 1 Coaching School
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1 Pole Vault USA Track & Field Level 1 Coaching School
2 What you need to know Safety The Technique Drills Poles Vaulter identification Extras Questions...
3 Safety Coach creates environment Warn athletes and parents of the inherent dangers of the event the dangers of using improper technique the dangers of using improper equipment Demand an attitude of responsibility for safety Demand proper progression skills Demand safe landings provide proper instruction provide adequate supervision..
4 Safety Provide safe equipment Hard unyielding surfaces Helmets? Equipment care--athlete responsibility Demand rules of the event be followed Develop and keep on file a written training program Teach tells Coach creates environment..
5 Technique: The Goal Approach Grip and Carry Pole Drop Plant Take Off Swing Rockback Pull-Turn Release..
6 Basic Technique: The Goal Get the pole to vertical Get the vaulter on top of the vertical pole get the vaulter over the bar..
7 Basic Technique: The Pole Grip and Carry Place pole on shoulders Grab pole with both hands Hands approximately an arms length apart Pole should be carried so that: back elbow is high pole tip (eye level or higher) front hand in front of chest weight of pole rests in the gap between index fingers and thumb pole is slightly across body..
8 Basic Technique: Approach First steps: pole is close to chest Pole nearly vertical Middle steps: the pole tip is lowered throughout the run until it is eye-level Three steps out: Pole tip continues to drop uniformly so the pole is parallel to ground when the plant is initiated..
9 Basic Technique: The Pole Plant The plant begins as the vaulter moves into penultimate step Both hands move aggressively upward so that hands are as high as possible at take off..
10 Basic Technique: The Pole Plant The shoulders should be parallel to the cross bar prior to take off Run Speed must be conserved as the plant takes place (no brake step) Pole speed should also be conserved, the dropping of the pole tip should blend smoothly into the plant..
11 Basic Technique: The Takeoff First instant the toe leaves ground At takeoff, top hand should be as high as possible and directly over the take off foot Not possible if shoulders parallel Take off is a forward and upward motion similar to a long jumper or triple jumper Proper body posture should be maintained throughout takeoff Pole bend is a natural occurrence, not a goal!..
12
13 Basic Technique: The Swing Upon leaving ground, the vaulter should attempt to stay as long as possible by keeping arms and take off leg extended The hips and stomach are leading the swing..
14 Basic Technique: The Rockback As the swing slows, the vaulter begins to break at the waist, drive lead knee to top hand The vaulter should remain in the rockback position as long as possible, until the pole is almost straight..
15
16 Basic Technique: The Pull, Turn Release The pull and turn begin when the pole is nearly straight This is when the top arm may bend The vaulter should stay as close as possible to the pole and pull along it s axis. Bend at the waist to facilitate bar clearance, lift arms to avoid contact with the bar..
17 Basic Technique: Pull & Turn Top Hand to hip Bottom hand Flex in Extend Turn Pull-Push..
18 Basic Technique: Bar Clearance C-B-A in this picture..
19 Pole Vault Drills: Approach & Carry Sprint drills with pole High Knees with pole Rhythm sprints with pole Runs with bigger poles Pole drop timing..
20 Counting P Pole Vault Drills: Plant Standing plants (wall, Line) Walking plants High Knee Walking plants Running plants With bigger poles Sliding Box (plant into movable barrier) 8, 10, 12 step Full approach.. (which may be 8 or 12 step for beginners) (good # for approach is approx best height) (ie. 12 vaulter runs from 12 steps)
21 Pole Vault Drills: Pre Takeoff & Takeoff Pop and reach Stay Downs Vault into sand for distance A-Frame Sliding Box (plant into movable barrier) Training pole.. (shorter grips and lighter weights)
22 Pole Vault Drills: Swing Pop-Ups (straight pole rapid invert) Rings High Bar (Giant Swings, Pull-overs) Rope training pole.. (shorter grips and lighter weights)
23 Pole Vault Drills: Rock Back vaulting from a platform Rings Rope training pole (shorter grips and lighter weights) Trampoline (back flips and rolls) Back Extensions.. (back roll into handstand)
24 Pole Vault Drills: Pull turn and push Pulley drill floor drill Underwater vaulting Back Extensions half turn (back roll into handstand) pull put.. (Shot put in towel thrown upward)
25 Pole Selection (not on Test) Go with one brand Pole Weight vaulters weight or greater Pole Length Designed to be held 0-18 from top with the top hand Weight--Length relationship 1 = 20lbs 12 grip on lbs is same as 12 grip on
26 Who should Pole Vault? Ideal Qualities Tall Sprinter Jumper crazy risk taker Patient (Process oriented) Smart Female Gymnast.. (who has outgrown gymnastics)
27 Extras Tells Consistency wins Taping and Mark all poles the same Pre-meet Warm-up routine Standard settings Moving from pole to pole Speed is most important Plant is second Develop peer coaches BE SAFE..
28 Tells (vault diagnosis) Vault Diagnosis (TELLS) What to Change Vaulter landed Too Deep Too Shallow Too much Pole bent Hardly at all Pole Change Move to Stronger pole Move to Softer pole Move to Stronger pole Move to Softer pole Grip Change Raise grip Lower grip Lower grip Raise grip Approach Change Shorten approach Lengthen approach Shorten approach Lengthen approach Standard Change Move Backward Move Forward Depends Depends IDEAL Result 4 past the box Centered (left-to-right) 90 o (or a little more)
29 Questions: Now: Later: Steve White Done
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Strength Challenge Week # Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight-
Body Bar FLEX. Stretching and Strengthening Exercises. Organized by Muscle Groups Exercised. by Gordon L. Brown, Jr. for Body Bar, Inc.
Body Bar FLEX Stretching and Strengthening Exercises Organized by Muscle Groups Exercised by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Stretching and Strengthening Exercises This presentation features
Some Tips to Get Started When starting a strengthening program, keep some guidelines in mind:
Part II: Stretching lets your body perform to its potential By Annette M. Zaharoff, MD In my last article, I discussed the benefits of a stretching program to improve your golf game and prevent injuries.