Athlete Preparation
Training & Updates
Access off-season summer workout schedules, weight room routines, sprint workouts, and pole vault specific drills.
Off-season preparation is critical for success in the winter and spring. The summer workout schedule focuses on base building, core stability, and maintaining speed.
- Mondays: Long runs (Base cardio) & Core circuit
- Wednesdays: Sprint intervals (Speed maintenance)
- Fridays: Plyometrics and bounding
Contact Coach for the detailed summer conditioning packet.
Upper body strength and explosive power are fundamental to the vault. Focus on controlled, explosive movements rather than max weight.
- Cleans & Snatches
- Pull-ups and Lat Pulldowns
- Front Squats
- Russian Twists & Hanging Leg Raises
A fast approach translates to higher vaults. Sprint mechanics must be sharp.
- 10x 30m Accels (Focus on posture and arm drive)
- 5x 60m Flys
- Pole carrying sprints (30m with stubby)
Perfecting the plant and swing.
- Wall Plants: 3 sets of 10 (High hand extension)
- Rope Swings: Bubka drills for inversion
- Slide Box Drills: Simulating the take-off impulse
