POP QUIZ & DRILL OVERVIEW
1) WHAT IS THE OBJECT OF THE POLE VAULT.
To get the pole PAST vertical. In every sport, maximum speed is achieved
with in this manner with acceleration. When you throw a ball is it released
directly over your head or past vertical?
2) ACCELERATION IS EVERYTHING
Elite sport is about going from totally relaxed to totally contracted
in the shortest period of time. If you are already half contracted or
straining (like in your approach run), then you can't deliver as much
force as if you were relaxed.
3) WHY VAULT WITH A POLE THAT BENDS?
Yep - it's more fun, but the Soviets don't let athletes vault on bending
poles until they can vault 3.70m (12' 1 ½"). But I digress.
The answer is that only the distance between the two ends must get to
vertical. If the pole is bent then the ends are closer and have less
distance to travel.
4) WHAT KIND OF ATHLETE DOES IT TAKE?
Fast, strong, powerful, good gymnastic ability, great work ethic and
CRAZY!! Like James Brown says, "I don't know Karate but I know
KARAZEE!! Me too. Or like I tell California coaches - the best vault
candidate is a surfer with a job.
5) PHYSICS & THE POLE VAULT
a. THE VAULT TAKES 1.5 SECONDS PERIOD - The difference in height is
b. POLE SPEED - SOVIETS VS. THE WORLD
For those of you who don't know, the US dominated this event for years
before losing ground. In fact, before the 2000 Olympic Games in Sydney,
our last medal in a non-boycotted Games was in 1972 where Bob Seagren
was 2nd and Jan Johnson was 3rd. This happened because those coaches
were students of physics. When Sergey Bubka's coach, Vitaly Petrov first
spoke at the Reno PV Summit, he commented that Americans are much more
enthusiastic than Europeans in their love for the sport but that we
constantly disobey the laws of physics.
FYI - When asked what factor would be the greatest contributor to higher
vaults at not only the elite, but ALL levels, he answered that it will
be shortening the duration of the swing. That phase represents the greatest
loss of energy because the longer it takes to complete the swing, the
more downward pressure is being applied to the pole to get upside down.
So you guys still stuck in the '70s and believe in driving the bottom
- YOU'RE WRONG!! I was a HUGE believer in this until one of my athletes
proved me wrong by going from 17' to 18' 6/12" by lowering his
grip 4" (10cm) and swinging quickly at the top of his takeoff while
the pole was still rising. I too vaulted a foot higher on a 10lb softer
pole and became much more consistent.
c. POLE DROP, PREJUMP, RESULT OF ACTIVE HANDS
6) YOU TAKE THE SHOCK OR THE POLE DOES Youre the bug or the windshield.
Hit the pole at the top pf your jump with a rigid body.
7) THE POLE STOPS MOVING WHEN YOU PULL & YOUR LEGS DROP WHEN YOU
8) STAY BEHIND YOUR POLE = GO UP As soon as your hips pass the arc
of the pole you can only go out.
9) THERE IS ALWAYS AN = & OPPOSITE REACTION If you pull down you
will pick your feet up. If you jump up and push up your legs will swing.
BASIC WARM UP
½ mile jogging the straights and skipping the curves
½ mile striding the straights and walking the curves
Sprint Drills with Pole 3 X 10 Lefts
Carioca/Side Shuffle, High Knees, Goose Step, Step Out, Power Skip,
POLE VAULT DRILL SERIES
Principles of the Plant & Take-off
10 X Both Hands
10 X Left Hand
10 X Right Hand
RUNNING PRE JUMP
POP UP DRILLS
2 (Straddle), 4 (Swing Over). 6 (Wrap Drill)
VAULT BEAT THE LIST