Pole - Rope - 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%

Pole Vault Drills (60 Minutes)

Curl The Pole Drill (15 Minutes)

Purpose:  Gets vaulter used to curling the pole and preparing to takeoff.

Setup:  You need a pole vault set up and a pole.

How It Works:

1.  From a standing position, vaulter places the end of the pole into the plant box.

2.  Vaulter then curls the pole to their shoulder.

Coaching Tips: 

The goal in this drill is for the vaulter to keep the pole close to their body as they curl it to their shoulder.
When the vaulter becomes comfortable with the curling action, they can take a four step walking approach to start the drill and then add a press up after the curl.

Sand Pit Drill (15 Minutes)

Purpose:  This drill focuses on plant and takeoff fundamentals.

Setup:  You need a pole and the long jump sand pit.

How It Works:

1.  Vaulter places the top hand high on the pole.

2.  From a standing position, vaulter takes a four step approach, plants the end of the pole into the long jump sand pit.

3.  At the point, on the top hand stays on the pole and the vaulter swings through and lands on the takeoff foot.

4.   Vaulter then runs out of the sand pit.

Coaching Tips: 

In this drill, the top arm should remain straight as the vaulter swings through.
Remember, vaulter should takeoff and land on the same foot.

3-Step Approach Drill (15 Minutes)

Purpose:  Improves lift.

Setup:  Use the pole vault runway.

How It Works:

1.  Vaulter holds a pole stub.

2.  Vaulter takes three steps – run, run, jump.

3.  On the jump, the vaulter presses the hands and pole stub above his or her head.

4.  Vaulter lands and does the sequence again this time jumping on the alternate leg.

5.  Jumper continues this sequence, alternating jump legs.

6.  On the last jump, the vaulter jumps and lands on the mat.

Coaching Tips: 

On each jump, the vaulter should be lowering their center of mass and really exploding up into the air.
This technique will help transfer energy to the pole when they are doing the real thing.

Rope Drill (15 Minutes)

Purpose:  Vaulter practices the inversion sequence that is part of vaulting.

Setup:  You need a rope – like one hanging from a gymnasium ceiling.

How It Works:

1.  Vaulter jumps onto the rope, grabbing it with the same hand positions that are used for vaulting.

2.  As the rope swings, the vaulter gets into takeoff position and then uses the momentum from the swing of their takeoff leg to invert the body.

3.  Vaulter holds that inverted position for 3-5 seconds.

Coaching Tips: 

It is important that the vaulter gets comfortable with the feeling of inversion, so run this drill frequently to begin with.
Also, be sure to have a good cushy mat under the rope in case the vaulter falls.

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

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