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I recently no heighted at a meet, and I think it was because my warm up isn't that effective. So I've devised something new I want to try for my next meet (the meet is unimportant anyway).

1) 800m - fast stride on the straights, jog the curves
2) Strecthing - toe touches, ham strings, butterflies, hurdler stretch, glute stretch, calve stretch, stretch arms.
3) Strides - high knee, kick butt, backwards, skips, karaoke, genuflects, and all out sprint.
4) 3 pop ups
5) 3-5 full runs

wow!!! thats ALOT... but i'm a beginner so.... anyways that sounds great as long as you have the endurance to do all of that then vault?! BUt the again if vaulting is your only event GO FOR IT!!! i have to vault then run the mile (odd combo but i like it) looks like it targets everything, but i'd suggest do an 800 sprint/jog with breaks in between every 400 as to not get to exaushted.

AC, I think your warm-up sounds about right, except for the full run approaches. I would try to limit that to 3, not 5.

ACvault wrote:I recently no heighted at a meet, and I think it was because my warm up isn't that effective. So I've devised something new I want to try for my next meet (the meet is unimportant anyway).

1) 800m - fast stride on the straights, jog the curves
2) Strecthing - toe touches, ham strings, butterflies, hurdler stretch, glute stretch, calve stretch, stretch arms.
3) Strides - high knee, kick butt, backwards, skips, karaoke, genuflects, and all out sprint.
4) 3 pop ups
5) 3-5 full runs

i think you might want to do a bit more streching for the back especially, and maybe even some more for the legs...
also, do some fast leg drills--they really help the rhythm of your vault. and then do at least two one handers, and agreed on the limiting full runs to three.

i hate no heighting =(

Rhino wrote:AC, I think your warm-up sounds about right, except for the full run approaches. I would try to limit that to 3, not 5.

3? really? I typically do 8 or so full approaches before I feel good enough to compete. But I do start on smaller poles and each jump move up until I'm on a good cometition pole for me.

ACvault wrote:I recently no heighted at a meet, and I think it was because my warm up isn't that effective. So I've devised something new I want to try for my next meet (the meet is unimportant anyway).

1) 800m - fast stride on the straights, jog the curves
2) Strecthing - toe touches, ham strings, butterflies, hurdler stretch, glute stretch, calve stretch, stretch arms.
3) Strides - high knee, kick butt, backwards, skips, karaoke, genuflects, and all out sprint.
4) 3 pop ups
5) 3-5 full runs

My understanding is that static stretching is not good before competition. I do active warm-up/stretching instead.

theczar wrote:

Rhino wrote:AC, I think your warm-up sounds about right, except for the full run approaches. I would try to limit that to 3, not 5.

3? really? I typically do 8 or so full approaches before I feel good enough to compete. But I do start on smaller poles and each jump move up until I'm on a good cometition pole for me.

I would like to see a statistic on what number of vaults is optimal for maximal performance. I know for me, jumps #'s 8-10 are usually the best of the day, which is why I would question taking 8 warm up jumps. That is an awful lot, and means you have probably have taken well over 10 jumps before you attempt a PR, at which point you made be too tired to give 100%.

Just my 2 cents.

Vault&Flip wrote:

theczar wrote:

Rhino wrote:AC, I think your warm-up sounds about right, except for the full run approaches. I would try to limit that to 3, not 5.

3? really? I typically do 8 or so full approaches before I feel good enough to compete. But I do start on smaller poles and each jump move up until I'm on a good cometition pole for me.

I would like to see a statistic on what number of vaults is optimal for maximal performance. I know for me, jumps #'s 8-10 are usually the best of the day, which is why I would question taking 8 warm up jumps. That is an awful lot, and means you have probably have taken well over 10 jumps before you attempt a PR, at which point you made be too tired to give 100%.

Just my 2 cents.

I guess it depends on the athlete. I don't reach my peak jumps until the typically my 15th jump or later. Just this last weekend I took 8 full approach warm up jumps (I think...) and ended up winning the meet with 15'6.25" (a .25 inch PR!) and has some HUGE attempts at 16, and still had enough energy to blow throuch the biggest pole I've ever been on on my last attempt at 16, and I still had plenty of huge jumps left. My teammates say that I have "vaulting stamina", which is very different than, say, distance runner's stamina. I'm used to vaulting for 3 hours straight in practice, taking one jump at least every 5 minutes. (I know that's not good for my body. I did that in HS 5 days a week. Now in college I jump two days a week for 2 hours each.). Vaulting doesn't make me tired at all...I guess I'm a freak

MightyMouse wrote:

ACvault wrote:I recently no heighted at a meet, and I think it was because my warm up isn't that effective. So I've devised something new I want to try for my next meet (the meet is unimportant anyway).

1) 800m - fast stride on the straights, jog the curves
2) Strecthing - toe touches, ham strings, butterflies, hurdler stretch, glute stretch, calve stretch, stretch arms.
3) Strides - high knee, kick butt, backwards, skips, karaoke, genuflects, and all out sprint.
4) 3 pop ups
5) 3-5 full runs

My understanding is that static stretching is not good before competition. I do active warm-up/stretching instead.

could you explain what static stretching and fast leg drills are?

ACvault wrote:I recently no heighted at a meet, and I think it was because my warm up isn't that effective. So I've devised something new I want to try for my next meet (the meet is unimportant anyway).

1) 800m - fast stride on the straights, jog the curves
2) Strecthing - toe touches, ham strings, butterflies, hurdler stretch, glute stretch, calve stretch, stretch arms.
3) Strides - high knee, kick butt, backwards, skips, karaoke, genuflects, and all out sprint.
4) 3 pop ups
5) 3-5 full runs

I dont know alot about pole vaulting but i know doing all that running and the 800m kills your pole run dont know if im 100% right

Do what you do for Full Vault Pracices. Should also be the same for any regular vault practice where your goal is to work on the full approach.

Rick Baggett
WSTC LLC

ACvault wrote:

MightyMouse wrote:

ACvault wrote:I recently no heighted at a meet, and I think it was because my warm up isn't that effective. So I've devised something new I want to try for my next meet (the meet is unimportant anyway).

1) 800m - fast stride on the straights, jog the curves
2) Strecthing - toe touches, ham strings, butterflies, hurdler stretch, glute stretch, calve stretch, stretch arms.
3) Strides - high knee, kick butt, backwards, skips, karaoke, genuflects, and all out sprint.
4) 3 pop ups
5) 3-5 full runs

My understanding is that static stretching is not good before competition. I do active warm-up/stretching instead.

could you explain what static stretching and fast leg drills are?

Static stretching is what might be a "typical" stretch, like bending over and touching your toes. What Ive heard is it stretches your muscles out, reducing muscle reflex. But I could be full of it.

http://www.uwlax.edu/strengthcenter/Ath ... arm-up.htm
theres some examples of active warmup. I typically do A skips, Skipping with arm circles, High knees, as well as leg swings (front to back and side to side) but the others are good too.