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.
If you’d the printable version of this practice – click the button below.
- 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