Pre-Season Workouts and workouts for the track season

[vaulter870]

I have no coach to help out with the speed aspect of my vault and i really need to work on that cause i have been out of running with a knee injury for about 5 weeks now. i have finished all of my rehab and need to find workouts to do in the pre season (now) and for the indoor and outdoor season. also if anyone knows any specific lifting exercises that are good for pole vaulting please post them 2. I also need to know if doing different styles of pull ups helps with the top half of the vault cause i already do the vault grip pull ups but i want to know if there are any others that are good as well. if anyone can help it would be really appreaciated.
Thanks

[i_heart_pv]

i think the best thing to do for preseason is to do some gymnastics. A lot of it will give you the strength and coordination needed in the vault. Doing things like back handsprings and stuff on the bars will help a lot. tha'ts what i'm doing on my own time for now, but in terms of speed workouts do some 100's and maybe some 200s if u feel like going the distance haha. when you lift work a lot on ur arms... and legs if u want to gain a little speed. Also having a good core section would be beneficial.

[vaulter870]

yeah i have no probublem alot lifting i have been for about a month and a half already and man has it payed off. i just really need to be faster because i am a slower vaulter that has gone about 15' and i really want to start geting up there before high school is over. i know that all the core training is good that is why i am really hitting it hard i my down time unfortunatly my school has no gymnastics equipment and i am not really gymnasticly inclined . oh well anyways thanks for the suggestion

[lonestar]

i think the best thing to do for preseason is to do some gymnastics. A lot of it will give you the strength and coordination needed in the vault. Doing things like back handsprings and stuff on the bars will help a lot. tha'ts what i'm doing on my own time for now, but in terms of speed workouts do some 100's and maybe some 200s if u feel like going the distance haha. when you lift work a lot on ur arms... and legs if u want to gain a little speed. Also having a good core section would be beneficial.

100's and 200's won't make you 1/100th of a second faster. Speed can only be gained from 60m and under. Any sprints from 60m up are speed endurance, meaning you can hold your speed for longer, but you won't be running faster. Speed endurance work is good, especially in the preseason, like 2-3 times per week.

30's, 40's, 50's are good for speed, plyos such as bounding, hopping, box jumps, hurdles hops, jumprope can help speed and power as well. Do these 2-3 times per week also.

Lift 2-3 days per week, focusing on large muscle groups (cleans, snatch, inclines, squats, push press)

Some core work every day - usually hard one day, easy the next - abs and back

Pole runs 1-2 days per week
Plant drills every day as part of warmup

[i_heart_pv]

well for the gymnastics thing..i just started....what...3 weeks ago? haha yea..so just call up some gyms and ask them if htey have any beginners classes. You might get a couple people saying "what? for pole vault? that's nuts!" but just ask them to start teaching u the basics..cartwheels,handstands..etc. My first lesson my coach put me on the bars but taht was ok lol.

[i_heart_pv]

yea woops..the 100's 200's i was talking about getting speed endurance...you're right about the shorter distances

[vaulter870]

Thanks for the suggestions keep them coming i almost have a work out plan set up.