Most of you are committed to pole vaulting. You attend practice 2-3 times per week to improve your technique and your jump.
You expect to achieve great heights and results, yet most of you are NOT committed to becoming the best athlete that you can be.
To reach your potential, you must become a great athlete by working out on the days that you are not pole vaulting. Elite athletes do not reach that level or stay there by not working on strength, speed, and conditioning in addition to their technical work.
If you are pole vaulting for the fun of it, and you feel good with your progress, then you are doing great! If you want to push yourself to reach the new heights, I encourage you to carve out time to work out on the days that you are not pole vaulting.
As a coach it is easy to tell who is working out on the days that we do not practice. Commit now so you can reach your potential.
1. Stretching 10 minutes
2. Speed drills against wall – explosive reaction: 2 lefts, 4 lefts, 6 lefts, 8 lefts – 3 sets – 20 seconds each.
3. Jump rope – 2 sets – 1 minute
4. Pole runs with stubbies – 4 lefts, 6 lefts, 8 lefts – 4 sets each.
5. Pole plant drills with stubbies – L-R-L 4 sets – 30 reps
6. Stationary jump bringing knees up – 3 sets – 10 reps
7. Body squats – 3 sets – 20 reps
8. Hand stands against wall – 3 sets – 30 seconds
9. Hand stands push ups – 20 reps
10. Walking hand stands – 100
11. Push ups – 100 reps
12. Sit ups – 100 reps
