This pole vault practice plan focuses on running and working the pole. We’ll introduce a variety of fun drills to help develop power and control and apply those skills to match situations.

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  • Pole
  • Rope
  • Hurdles
  • Sand Pit

Team Warmup (15 Minutes)

Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles

Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Front to Back, Glute Kick Run, Straight Leg Bound, High Knee Run, Backwards Run

Team Static Stretch: Shoulder/Chest, Butterfly, Seated Hamstring, Hip Twist, Kneeling Hip Flexor, Quads, Calves

Build-Ups: 3 x 80m – 60%, 80%, 80%

Sprint Relay Drills (60 Minutes)

Curl The Pole Drill (15 Minutes): Plant the pole in the box and curl to the shoulder.

Sand Pit Drill (15 Minutes): Plant the end of the pole into the sand pit

3-Step Approach Drill (15 Minutes): Run-Run-Jump off alternating legs on the vault runway

Rope Drill (15 Minutes): Vaulter goes inverted on rope

Team Cooldown (15 Minutes)

Jogging Cool Down (5 Minutes): 1-2 Laps, Jog Forward, Jog Backward, Side Shuffles

200m Walking (5 Minutes): Heel Walk, Backwards Walk

Team Static Stretch (5 Minutes): Shoulder/Chest, Groin, Hips, Quads, Calves