FUZION

Overall Pole Vault Training Plan Resources

• This category of resources helps you understand the process of planning your pole vault training.  The pole vault is a very demanding sport requiring speed, strength and agility beyond what's required for many other sports.  As a result, there is a wide variety of training that goes into an overall training plan.  These resrouces will help you understand the various multi-faceted aspects of vault training and provide ideas on how to draw-up your training plans to fit in your schedule and maximize reults.

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1. Web Link BrianMac Pole Vault Training Program

       This is a relatively simply and straight-forward training program by Brian Mackenzie.  Brian Mackenzie (BrianMac) is a            Level 4 Performance Coach (Sprints & Combined Events) and Coach Tutor/Assessor with British Athletics, the United               Kingdom's National Governing body for Track and Field Athletics.

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Pole Vault "Cheat-Sheet" Resources

• These links provide information on quick reference summaries of various pole vaulting aspects, coaching hints, and technique guidelines.  These resources are not a substitute for experienced coaching, but can be useful quick reference resources.

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1. Web Link Coaching Tips Quick Reference Sheet

       This sheet is a quick reference resource for coaching tips

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   2.  ​Web Link Vocabulary List

        A "cheat-sheet" vocabulary list.

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Warm-up Drills

• This category of links provides references to warm-up drill. Some of these drills are general warm-up routines for sprinting sports, and some are maybe more specific to the pole vault.  Prior to attending any Fuzion pole vault training session, its always a good idea to review these warm-up routines.  These drills are number tagged just like college courses, i.e. 100, 200, 300 400, where the 100 level routines are relatively simple and require no equipment, the 200 level routines are more advanced and may require minimal equipment, and the 300 and 400 routines are more advanced yet.

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1. Web Link 100: Sprint Training Drills (STDs) Warm-up Routine Video

   This is a fairly standard sprint warm-up routine that can be use as a pole vaulting warm-up.  In general, in warming-up for the pole vault the athlete should prepare themselves like a sprinter and be prepared to perform at sprint-level speeds prior to stepping on the runway.

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  2.     Web Link 100: Sprint Training Drills (STDs) Warm-up Routine Document

          This is the Sprint Training Drills warm-up routine in document form.

 

General Fitness & Strength Training Resources

• This category of links covers a wide variety of fitness and strength training resources.  The links are number tagged just like college courses, i.e. 100, 200, 300 400, where the 100 level routines are relatively simple and require no equipment, the 200 level routines are more advanced and may require minimal equipment, and the 300 and 400 routines are more advanced yet.

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1.     Web Link Deep Push-Up

       Deep push-ups are a great strength training drill, especially for the strength needed to execute the pole vaultin plant.                Follow-up this link to an eHow video briefely explaining some different variations of push-ups.  I particularly like the                deep push-ups.  I've build my own set of deep push-up bars from PVC tubes similar to the picture below.

 

2.    Web Link V Sit-up with Medicine Ball

       Follow the link above to a quick video specifically showing the V Sit-up with a medicine ball.  This strength drill is                      particularly good for developing strength for the swing and throw phase of the pole vault. 

 

Gymnastics Drills

• Included in the category are a variety of gymnastics drills.  These drills help vaulters with varous agility skills that are used in the pole vault.  These drills are number tagged just like college courses, i.e. 100, 200, 300 400, where the 100 level drill are relatively simple and require no equipment, the 200 level drills are more advanced and may require minimal equipment, and the 300 and 400 drills are more advanced yet.

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1. Web Link 200 - Roll Back to Handstand

       This is YouTube video tutorial showing a roll back to a handstand.  When you pull up the video you're going to think this          is some dorky looking dude doing a role back to a handstand in his own living room, and for the most part your're correct.        But he actaully does a pretty good job of explaining the finer details of how to execute this move.  This exercise is really              good for the rock back and extension phases of the pole vault. 

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2.     Web Link 300 Bubbka on High Bar

        Demonstrated by 

       To spot this drill: It is easiest to spot this drill if  the athlete is on a low bar. Put one hand on the lower back to assist with          the  motion and one hand on the ankles to keep the feet from falling away from the  bar.

       Coaching cues: Hands are in a mixed grip, the same way  you would grip the pole. Legs should stay close to the bar                      throughout the  exercise. Arms should stay straight. Come all the way down to the ankles then  extend up to the hips.

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3.     Web Link 300: Swinging Bubkas

        Demonstrated by 
        To spot this drill: Put one hand on the lower back to assist with the motion and one hand on the ankles to keep the feet             from falling away from the bar.
        Coaching cues: Trail leg should remain straight throughout drill.
       Alternate ways of doing this drill: Both legs straight and together (like a long hang pullover)

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4.    Web Link 300: Cheater Bubkas

       Demonstrated by 
       To spot this drill: The athlete can use their foot to spot themselves in the drill.

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5.    Web Link 300: Tuckups

       Demonstrated by
       To spot this drill: One hand behind the back will help stabilize weak athletes
       Coaching cues: Knees to chin
       Alternate ways of doing this drill: Resist athlete's knees on way up and down

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Sprint & Runway Training

• The drills in this category are focused on the runway and sprinting.  The approach is a very important part of the pole vault. Fundamentally, the energy built-up on the runway is transfered into the pole where that energy is then harnessed to catapult the vaulter over the bar.  So the speed and posture of the vaulter is very important during the approach. These drills are number tagged just like college courses, i.e. 100, 200, 300 400, where the 100 level routines are relatively simple and require no equipment, the 200 level routines are more advanced and may require minimal equipment, and the 300 and 400 routines are more advanced yet.

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1.    Web Link 200: 6-Step Mini Hurdles

     This drill requires mini-hurdles and a pole vaulting pole. With this drill you're focused on high knees and quick turn-over,      while maintaining proper posture with the pole.  As you get better with this drill you'll find your speed and turn-over will         increase.

Plant and Take-off Drills

• This category of drills focuses specifically on the plant and take-off, which is crucial for the efficient transfer of the vaulters energy off the runway and into the pole.  These drills focus on various aspects of strength, speed, and posture for the plant and take-off.  These drills are number tagged just like college courses, i.e. 100, 200, 300 400, where the 100 level routines are relatively simple and require no equipment, the 200 level routines are more advanced and may require minimal equipment, and the 300 and 400 routines are more advanced yet​

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1.     Web Link 200: Large Hurdle Drill

       This drill focuses on the take-off portion of the plant and specifically the ability to jump off the ground into the plant.

 

2.     Web Link 200: Pop Up Progression with Stay Down Drills

        This set of drills works on the progression of pop-ups that are fundamental to the plant and take-off.

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3.     Web Link 300: Four-Step Sliding Box Drill

       This is a great drill focused specifically on the plant, from just four steps.  You'll need a good sliding box for this drill and          some the proper coaching.  Pay close attention to the video and instructions.  With our proper attention to the                            instructions of the drill is very easy for the vaulter to end-up flat on the ground.

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4.    Web Link 300: Miscellaneous Plant & Take-off Drills

       This is a video showing some other miscellaneous plat and take-off drills.

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Throw and Swing Drills

• This category of links provides information on the throw and swing phase of the pole vault. The objective of this phase of the vault is to continue to transfer energy into the vault and build momentum into rock back position.  Like the other technique categories, these drills are number tagged just like college courses, i.e. 100, 200, 300 400, where the 100 level routines are relatively simple and require no equipment, the 200 level routines are more advanced and may require minimal equipment, and the 300 and 400 routines are more advanced yet.

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1.     Web Link 200: Swing Up Drill

       This drill works on the swing phase of the vault from a short approach.

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2.     Web Link 300: Table Top Drills

        This set of drills progressively works on a set of skills covering the plant, swing and turn, all from a platform set in front           of the box.  

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Rock Back Drills

• This category of links focuses on the rock back phase of the vault with the objective to achieve inverted position with center of mass shifting above the head and positioning the body to catch the recoil of the pole. These drills are number tagged just like college courses, i.e. 100, 200, 300 400, where the 100 level routines are relatively simple and require no equipment, the 200 level routines are more advanced and may require minimal equipment, and the 300 and 400 routines are more advanced yet.

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Extend, Turn & Push-off Drills

• This category of links focuses on the top-end phase of the vault, the extend, turn and push-off.  The objective of this phase of the vault is to extend the body up the pole in concert with the recoil, turning belly to the bar and increase height with push-off.  These drills are number tagged just like college courses, i.e. 100, 200, 300 400, where the 100 level routines are relatively simple and require no equipment, the 200 level routines are more advanced and may require minimal equipment, and the 300 and 400 routines are more advanced yet.

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Injury Prevention & Treatment

• This category of links provides inforamtion on injury prevention and treatment.  Injury prevention is important in any sporting event, but can be more difficult with the pole vault given the wide variety of training that's required. When injuries do occur, it's important to pursue proper treatment to prevent reinjury and enable a quick return to normal training.

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1.     Web Link How to Get Rid of Shin Splints

       This is a short, to-the-point, step-by-step description of how to get rid of shin splints. 

College Recruiting Information

• This category of links will provide information on the college recruiting process, for athletes that want to continue their pole vaulting beyond high school. 

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1.      Web Link NCAA Homepage

        This is the NCAA homepage.  It contains a wide variety of resources for college athlete. Much of the more detailed                       information can sometime be difficult to find and are listed as separate link in our resource catalog.

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2.      Web Link NCAA College Athlete Recruiting Calendars & Resources

         This is a more specific link from the NCAA Website that links to the college athlete recruiting calendars and other                      resources.

How to be a Good Youth Sports Parent

• Included in this category are some links to inforamtion on what makes a good youth sports parent.  Parents often don't realize it, but their behavior can have a significant and long-lasting impression on their youth athletes.  Finding the right balance between being unengaged, involved and overly-engaged can sometime be difficult.  These links are designed to provide perspectives that can help parents achieve the right balance for their athlete.

 

1.    Web Link Being a Successful Youth Sports Parent

      This is a good overview article on being a good youth sports parent.