Essay on Pole Vault Training Program

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Pole Vault Training Program

OBJECTIVE The purpose of this program is to increase the strengths of a pole vault athlete by focusing on physical, mental and technical proficiency. This 12 week program is designed to split proper training into three four week intervals to most effectively and properly physically prepare a high school pole vault athlete for competition level. The program is designed to last between 60-90 minutes per session not including warm up/ cool down and the time of pole vault drills varies by instructor. The program focuses more on the preparation in fitness level of strength, flexibility, cardio endurance, speed, body awareness and control.


This program is primarily focused on high school
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Full weight room and equipment are needed for weight training.


Instructors should be familiar with the event of pole vault and are highly encouraged to take the USATF Pole Vault Instruction and Safety Course to understand the fundamentals and risks of the event itself. Instructors should also be trained and/or certified in strength and conditioning. The Instructor should be competent in successful coaching and fundamental skills along with First Aid skills and CPR/AED certified.
Warm up/Cool down and Stretching Warming up/Cool Down and stretching is essential before and after every workout to improve performance, flexibility and to greatly reduce the risk of injury. Pole Vault is highly focused on coordination, core strength, body awareness and flexibility as it involves high speed impact along with core strength movements to properly vault at great heights. Before every workout a 20 minute jog should performed followed by completing a list of stretches listed below: (This whole body stretching routine follows Daniel Brady’s in Flexibility from
Upper Body
Follow stretches 1 through 14 in the image below.
1. Neck Flexion/Extension Stretch
2. Neck Lateral Flexion Stretch
3. Latissimus Dorsi and Posterior Deltoid Stretch
4. Triceps Stretch
5. Shoulder Rotator Stretch
6. Pectoral Stretch at 90 and 120 Degrees
7. Bicep

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