Pole vault speed

[taliek]

This is just a little survey to know what type of training did you use to increase you pole vault running speed down the runway ?
and the other for consistancy or running posture ?

(give as much detail as you can distance / rep / intensity and with or without a pole...)

[dj]

hello

for sprint and pole carry training i use the "mid" chart and setup 3/4 lanes of the track with approach runs that match the athletes current run speed and rhythme, 1 or 2 lanes with "mids" closer than the athletes current "mid" and 1 lane with a "mid" above (1 foot) the athletes current "mid"...

for example if the normal run is 7 lefts.. with a mid of 43'
.(...................................43......................................)
(st...r...l...r...l...r...l...r...mid...r...l...r...l...r...to-----box)

i may use a 6 left approach for the runs with a "mid" of 41/42 and an 8 left approach for runs with a 44' "mid"..

one "sprint" session may consistant of 3/4 @ the 6 lefts mark.. 3/4 @ the 7 lefts marks and 3 @ the 8 lefts marks.. 10/12 sprints with the pole .. total

when running without the pole.. anything over 150 meters is a waste of time.. but accelerated runs at this or shorter distances have their place...

technically.. focusing on striking the ground with the ball of the foot.. directly under the butt and pushing (exploding) of quickly... is the "speed" pattern.... there is no "pawing" in sprinting... high knee lift does not create speed.. striking the ground forcefully, quickly and under/behind the bodies mass creates speed... the warm up should include "piston" action running drills, body leaning forward............... place your hands on a wall and lean in and "push" by driving the legs up and down...

i have found pulling a light sled, running bleachers fast .........and running up a very slight hill to be very good for speed training... technically and for power... depending on the purpose and spacing in your training.. 1 set of 6 for explosive speed and power... up to 3 sets of 5 for strength and endurance...

the "MID" chart is in the technique section of pvp..


dj

[agapit]

This is just a little survey to know what type of training did you use to increase you pole vault running speed down the runway ?
and the other for consistancy or running posture ?

(give as much detail as you can distance / rep / intensity and with or without a pole...)

Run with the pole is always a lower intensity impact then regular sprint exercises. In my training system, the regular sprint exercises are the key to increasing the overall sprinting abilities. Training with the sprint squad in college or any other team will give you the best foundational speed training.

The pole runs always have adaptation of an existing level of speed to the vault event. The values of the pole run training are:

Build muscle corset to sustain pole weight resistance at the maximum speeds

Perfect plant jump action to minimize speed loses during the plant

Develop most efficient rhythm pattern that would allow you to achieve the maximum take-off speed.

In my opinion if you are running max speed with pole in the pole run exercises you are training #1 muscle corset to sustain pole resistance at maximum speed. You are not training the maximum speed, because the lover speed impact (during the pole runs) does not stimulate increase in absolute cadence, reaction time, etc. Things like that affect absolute speed. However full speed pole runs are vital, but should be put in the proper perspective.

The exercises that dj described are very helpful in building rhythm pattern, but would affect absolute natural speed only in the small degree. Such exercises, in my opinion, should be used extensively for rhythm building purposes.

However, the King of natural speed adaptation in the vault are running plant exercises. Again, in my opinion, the lack of consistency or errors in the performance of the plant is the leading cause for the slowing and over striding at the take-off.

In my opinion the focus on absolute speed vs adaptation should be about at the following percentage of the total sprint preparation for different age groups:

Age Speed% Adapt %
<18 70% 30%
18-22 50% 50%
Pro 30% 70%

[izzystikchik]

I agree with this statement entirely!!

Run with the pole is always a lower intensity impact then regular sprint exercises. In my training system, the regular sprint exercises are the key to increasing the overall sprinting abilities. Training with the sprint squad in college or any other team will give you the best foundational speed training.

[SKOT]

[quote="taliek"]This is just a little survey to know what type of training did you use to increase you pole vault running speed down the runway ?
and the other for consistancy or running posture ?[quote]

im a big fan of doing sprints (with or without a pole) on a slight incline late in the season. if you have worked up a big power base with incline/weight training, this can start to use some of the new strength in your hammys/quads. its a great way to get on that next big pole at the end of the year. when we do them, we usually do about 8-10 at our own pace for a distance of 40-50m. they are also good for the mental aspect of vaulting. they make you feel like you are running extremely fast.

[LHSpolevault]

HILLS BABY HILLS! haha

[SKOT]

This is just a little survey to know what type of training did you use to increase you pole vault running speed down the runway ?
and the other for consistancy or running posture ?

im a big fan of doing sprints (with or without a pole) on a slight incline late in the season. if you have worked up a big power base with incline/weight training, this can start to use some of the new strength in your hammys/quads. its a great way to get on that next big pole at the end of the year. when we do them, we usually do about 8-10 at our own pace for a distance of 40-50m. they are also good for the mental aspect of vaulting. they make you feel like you are running extremely fast.

change that to im a big fan of doing springs on a slight DECLINE!!!! it makes you feel incredibly fast!

[LHSpolevault]

lol make sure its only a SLIGHT decline, cuz you'll end up doing more tumbling than sprinting if not

[Vaulterchick88]

We have this 'ladder' where based on our height lines are placed in certain places and the lines get farter apart so you have to run a certain speed to step on the lines.

[gogo]

do u guys have advice on turning?

[dj]

We have this 'ladder' where based on our height lines are placed in certain places and the lines get farter apart so you have to run a certain speed to step on the lines.

vaulterchick88

could you give us a little more info on the "ladder"

sounds like a great training tool...

sounds like you have placed "lines" a curtain distance apart based on the stride length (speed) needed to jump your PR?

dj

[scubastevesgirly]

could you give us a little more info on the "ladder"

I think we did the same thing a few times this year...you take sticks or markers and put them certain distances apart....I think ours was a set distance (i'd like to hear about the height factor). then you start at one end and keep each step btwn. the markers.

It really helped me get forward more on my run...i tend to lean back a lot
It's also good for keeping your knees up...and speed, and a pretty good drill in general...