Stretching 10 minutes Stubbie walk up plant L-R-L – 4 sets – 20 reps / set Leg Drills with Stubbie – 30 meters 2 reps eachHigh KneesButt KicksA SkipStraight legs Leg Drills without Stubbie – 30 meters 2 reps eachKaraokeSide to SideForward LungesSide Lunges Sprint with Stubbie – 30 meters 10 reps Bounding – 30 meters 2 reps eachLeft legRight legAlternate legs Jump Rope 4 sets 30 seconds, 30 seconds rest between sets. Sit Ups 100 Push Ups 100 Pull…
The Pole Vault Carolina Challenge is a series of 3 meets. Competing athletes have been grouped into 4 teams of athletes across experience levels. Beginning with The Pole Vault Carolina TAKEOFF Magazine Invitational on Friday Jan. 29 and ending with The Pole Vault Carolina Indoor Championships on February 26, athletes will compete in the team format. Here are the details:Each team will select a team captain. Among themselves, each team must come up with a team name, coordinate what they…
Stretching 10 minutes Stubbie walk up plant L-R-L – 4 sets – 20 reps / set Leg drills with stubbie – 30 meters 4 reps each High Knees, A Skip, Deon Sanders (straight legs) Leg Drills without stubbie – 30 meters 4 reps each Karaoke, Side to Side, Forward Lunges, Side Lunges 5. Sprint with stubbie – 30 meters, 10 reps 6. Jump rope – 4 sets of 30 seconds with 30 second rest in between 7. Sit ups 100…
This installment of Makes and Misses was written by Jose R. San Miguel, and originally published in The TAKEOFF Magazine, December 2020. In March 2020, the world as we knew it came to a grinding halt. No more school; gatherings with friends; no sports or New Balance Nationals; not even the Olympic Games. But what happened to athletic dreams during the shutdown? For some, track careers ended before they realized they had taken their last jump. Opportunities to earn…
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…
Athletes will learn the fundamentals of the pole vault in an encouraging environment! We start new athletes in the Beginner’s Clinics, and build their confidence through the practice of dynamic drills that are the foundation of the vault. They will complete jumps by the end of the session. Beginner’s Clinics are currently held on Sundays at 3 pm, and are 90 minutes in length. *Sessions are limited to 8 athletes. There is no pole sharing and masks are required.
byAdele San Miguel This article was published in Vaulter Magazine on October 1, 2020. Earlier this year, when the world held a sense of vibrant possibility, Megan Clark made a comeback. At last injury free, Megan accomplished her best indoor season yet. She earned silver at the Millrose Games with a 4.40 meter jump. Two weeks later, she qualified for her second Olympic Trials by powering over 4.60 meters at the Toyota USATF Indoor Championships. Then the country shut down…
The first meet is 4 weeks away! Paying diligent attention to your At Home Workouts, will help you set a new personal best early in the season! Stretching – 10 minutes Leg raises hanging from pull up bars – 2 sets of 20 Pull Ups – 2 sets of 15 Swing ups on pull up bar – 3 sets of 10 Plank on elbows – 2 minutes Plank push up position, 1/2 way down – 2 minutes One legged plank…
Oct. 30: The Pole Vault Carolina Halloween Invitational! Nov. 13: The Pole Vault Carolina Season Kickoff Invitational! Nov. 27: The Pole Vault Carolina Thanksgiving Invitational! Dec. 4: The Pole Vault Carolina Holly Jolly Invitational! Dec. 18: The Pole Vault Carolina Holiday Invitational! Dec. 30: The Pole Vault Carolina New Year’s Invitational! Friends from other clubs are most welcome! More details coming soon!
We took this photo of Maddie and McKenna at their last practice before New Balance Indoor Nationals last month. Our travel plans to New York City were cancelled a few hours later, and we are all relieved we stayed home. The event planners have regrouped, and New Balance Outdoor Nationals is tentatively planned forJuly 16-19 in Greensboro, NC. The meet taking place will depend on state and national guidelines, and life being safe once more. The good news is that there are…
