Pole vault training & resources
The Woodlands, TX
The Woodlands, TX
PHASE I: September - October
All workouts begin with dynamic warmup of at least 15 minutes. End with cool down 10 min
For specific workout links see Resources below.
Monday: Strength, Speed and Vertical jump workout
Tuesday: General core and swing bar workout. Balance and walking on hands.
Wednesday: Vault Day --- a) Drills for approach, plant, takeoff and swing up b) 4L short vault over bar (Nothing longer than a 4 left approach for this first month)
Thursday: Strength, Speed and Vertical jump workout
Friday: Long sprint repeats (on track)
Saturday: Long jog and roll out/stretch
Sunday: rest
PHASE II: October - Nov
Now we will be getting more vaulting but still focusing on the basics: run-up, plant, take off and swing timing. It is essential to keep the maximum run no more than 10 steps (5 L). We must slay our demons before moving on to longer runs or we will be haunted later in the season.
All workouts begin with dynamic warmup of at least 15 minutes. End with cool down 10 min
For specific workout links see Resources below.
Monday: A) Strength, Speed, Vertical jump workout B) Plant and run up Drills
Tuesday:
A) Vault Day Still short run. Nothing more then 5L run-up.
B) General core and swing bar workout. Balance and walking on hands.
Wednesday: A) Sprint workout 3x 5x40m B) Core workout 200 reps of 10 core exercises plus 100 swing up on high bar
Thursday: A) Vault day B) Strength, Speed and Vertical jump workout
Friday: A) Speed: 3x200, 3 x150, 3 x 100 B) Vertical jump Workout
Saturday: Long jog and roll out/stretch
Sunday: rest (or fun vault day - still nothing over 5L)
Here i will link (not active yet) to specific exercises and drills my daughters and I have accumulated (i.e. borrowed, stolen and modified) over the years. These should be customized for each vaulter's needs.
Workout Options
Dynamic warmup
General Strength
Core
Speed
Pole Vault Drills
Run up
Plant
Take off and swing
Trouble Shooting
My plant is lat
Here i will link (not active yet) to specific exercises and drills my daughters and I have accumulated (i.e. borrowed, stolen and modified) over the years. These should be customized for each vaulter's needs.
Workout Options
Dynamic warmup
General Strength
Core
Speed
Pole Vault Drills
Run up
Plant
Take off and swing
Trouble Shooting
My plant is late! Help!
How do I get faster on the runway?
Why am I whirly birding off the top of the pole?
The pole does all the work. Why do I need to improve my vertical jump?
I always vault under no matter what I do.
My core is great but I can't seem to get inverted. What's up?
I'm missing the ride. How can I catch the pole bend and really fly?
Here i will link (not active yet) to specific exercises and drills my daughters and I have accumulated (i.e. borrowed, stolen and modified) over the years. These should be customized for each vaulter's needs.
Workout Options
Dynamic warmup
General Strength
Core
Speed
Pole Vault Drills
Run up
Plant
Take off and swing
Trouble Shooting
My plant is lat
Here i will link (not active yet) to specific exercises and drills my daughters and I have accumulated (i.e. borrowed, stolen and modified) over the years. These should be customized for each vaulter's needs.
Workout Options
Dynamic warmup
General Strength
Core
Speed
Pole Vault Drills
Run up
Plant
Take off and swing
Trouble Shooting
My plant is late! Help!
How do I get faster on the runway?
Why am I whirly birding off the top of the pole?
The pole does all the work. Why do I need to improve my vertical jump?
I always vault under no matter what I do.
My core is great but I can't seem to get inverted. What's up?
2024-2025 upcoming Indoor season
From Sept-Nov you should be focused on building general strength, bar swing/core and speed work
Pit work is max once per week with a focus on basics and short run.
If you start full run vaulting too soon you risk burn out and injury before the the state meet in 2024. You want to go to state, right? This is
2024-2025 upcoming Indoor season
From Sept-Nov you should be focused on building general strength, bar swing/core and speed work
Pit work is max once per week with a focus on basics and short run.
If you start full run vaulting too soon you risk burn out and injury before the the state meet in 2024. You want to go to state, right? This is the time to build and improve your base pole vault athletic ability. Don't worry, the pit and long run will be there in a few months.
I coached all of four my children in the pole vault but sometimes I just couldn't get them to grasp a concept. I took them to as many coaches as possible and not only did they grow as a vaulter but we befriended many wonderful people.
Try out one or all of these great clubs. We did!
Arnold Aviators (Porter TX)
Legendary pole vault coach Don
I coached all of four my children in the pole vault but sometimes I just couldn't get them to grasp a concept. I took them to as many coaches as possible and not only did they grow as a vaulter but we befriended many wonderful people.
Try out one or all of these great clubs. We did!
Arnold Aviators (Porter TX)
Legendary pole vault coach Don Arnold hosts all age and skill level practices in a unique east Texas setting.
Mac Vault Academy (College Station, TX)
World class indoor training facility for all ages.
Bay Area Vault Academy (Dickinson, TX)
Great covered training south of Houston. Glenn is a master.
Lone Star Pole Vault (New Braunfels, TX)
Take in a day of tubing after a hard workout at Kris Allison's top notch indoor facility
Club Vaultitude (Rockwall, TX)
Premium coaching at an indoor facility slightly east of Dallas.
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