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05-02-2010, 00:32
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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.
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.