The Woodlands Pole Vault Club

May -July

Summer Training TBA 

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)