Beden Eğitimi ve Spor Portalı - Pole Vault training program

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Monday: Speed/Technique

Warm up:
·2 laps jog
·high knee march 3 x 30m
·high knee skips 3 x 30m
·alternating bounds 3 x 30m
·toe pops 3 x 20m
·alternating fast leg 3 x 30m
·3 x 2pt take-off to 80% of max for 30m
·3 x 3pt take-off to 100% of max for 30m
·3 x 4pt take-off 100% out to 20m

Vault Drills:
·Complete any event specific stretching
·4 x single arm plant short run
·4 x double arm plant-swing to inversion short run if weight/pole permit, light pole half approach plant (if the vaulter’s weight prohibits a lighter pole he/she may be relegated to full approach)
·Same drill with emphasis on plant/takeoff

Vaulting:
·This is a good day to work on full approach jumps. I would be specific on what aspects of the jump each athlete would concentrate. Limit to a few goals for each vaulter for the day. The number of jumps may vary with each jumper but keep in mind fatigue as mechanics digress.

Cool Down:

Tuesday: Power/Steps
Warm Up:
·2 laps jog
·Dynamic Stretching: Hams, Quads, Hip Flexors, Extenders, Gluts, Angle Wings, Butterfly, Smiling Dog, Gastrocs, V-ups, Reverse Lunges, Leg Swings, Serpentine Runs, Straight Leg Shuffle, etc.

Vault Drills:
·Standing Plants x 10
·Walking plants x 10
·Walking Wall Plants x 10
·5-10 x full approach plants into towel or sliding box with emphasis on rhythm and step

Plyometrics/Lifting:
·This could be done during the day in a weight room setting or following practice. Olympic lifts or quick explosive lifts are emphasized and quick response plyos.

Cool Down:

Wednesday: Optimum Performance
Competition:
·Work on specific characteristics of each vaulter.

Thursday: Active Rest
This day should be available for recovery. This does not mean you have the day off. It does mean you will do a work out that is track and field related but will not be explosive or dynamic in nature.

Film Analysis of Competition: Determine goals for next competition and technique adjustments.

Friday: Power/Steps
This day will be similar to Tuesday.

Saturday: Optimum Performance Competition

The next week I would consider switching the workouts for Tuesday and Thursday and the week after schedule two active rest days with one being Friday.