warming up

[superchau88]

How do you warm up? I don't think my warm up routine is working out for me and I am curious as to what everybody else does for their warm ups.

I usually run about 400m worth of follow the leader (it makes the warm up jog fun) then stretch. Then I get on the runway, do maybe 2-3 straight pole drills. Then I start moving up poles. The only problem I find in my warm up is that I can't jump on small poles because then I blow through them fast, but I can't get on my big poles either because I get tired from running from my long run. Here is my pole progression:

13' 145 (5 step)
14' 140 (7)
14' 145 (7)
14' 150 (7)

[USMC Vaulter]

I think alot of people will tell you that a 400 meter job and then a few straight pole drills is definitely not an effective warm up.

Think about what you're warming up to do - think about the muscles you're going to be using - the joints - the movements your body will be making - all of these areas should be involved in a warm up. This will do several things - ultimately it will help prevent injury because your muscles wont be 'cold' - and by including warm up exercises that stress range of motion and proper running technique, you will actually increase in flexibility, and help the development of proper running technique (when done properly).

You should consider making your warm up run 800 meters - take is nice and slow and easy. Remained focused, make sure you're jogging up on your toes to help prepare your body for the sprinting that will be coming.
Next you should be doing some sort of dynamic stretching/range of motion and running drills. There are load of them to choose from - butt kicks, high knees, arm/neck/knee rotations, kareoke, bounding - all those types of things. Basically you are working on warming up more specifically and gradually building intensity.
Next you could move on to 'build up' sprints or 'accelerators' down one stretch of the track or down the length of the runway. Starting the run at a slower speed and then increasing the speed as you run.

I'm sure that other people will have different excercises and warm ups and drills that they do - the main point you should take away from this is that you NEED to warm up thoroughly if you want to prevent injury and be able to run at high speeds. Ask any famous sprinter (or any kind of runner for that matter) about how important a warm up is, and they will definitely tell you, that without a proper warm up, it is impossible to run at top speed/form.
Hope this helps.

Also - Sean Brown wrote a pretty good article on this and posted it on NeoVault. You can check it out here

[distancejumper]

are you talking about a meet or practice?

[patybobady]

I'd say both. I, and now my vaulters, do a 600 meter warm-up, stretches, accelerations w/out the pole (3 by 3's we call them , 3 lets quick, 3 lefts fast, then accelerate into 3 all out lefts...) then pole work - standing walking jogging, running, etc. Then into the pit...

[bvpv07]

Depending on the day or how our bodies are doing injury-wise, we do either a 400 or 800m jog, stretches, plyos with the pole, slide boxes, delta bar drills, maybe some rope/ring swinging (love having a jump platform ), and then onto the runway for a few short step, stiff pole turn-ups before going back to 4 strides and then onto long runs. We tend to work a lot of technique stuff from 4 strides, so that is generally where we have the bulk of our practices.

[bvpv07]

Oh, and if you are getting tired by the time that you are on your long step and on your big poles, and you are working on technique, try to do all of that stuff from a shorter run. This way, you can take more turns without getting tired out as quickly and get the repetition that is necessary to really get something new down neuromuscularly. Then, you will already have it down when you go back to your long runs.

[ECVaulter]

800 m jog, stretch, fast As, Fast Bs, A skips, B skips, butt kicks, Fast leg left then right, stretch again, 3x90 strides, grab pole and do supermans and popups. then take 2 or three full vaults about 10 min before the comp starts.

[superchau88]

What do you guys all do when the bar is low and you're waiting for your turn to jump? Because I find it hard to try to keep loose when opening height is 9' and I have to wait about a good half hour to 45 minutes before it is my turn to open and then I feel as if I can't get on the same poles I was warming up on.

[bvpv07]

Well, I would relax until it gets a little closer for your opening height to be up, and then I would make sure that I was warmed up and ready to go again by doing a few accelerations or pole runs off to the sides, as well as a few plyos just to get your legs warmed up again. If you have a run through, then try to get a plant on one of the poles that you were warming up on. If you can't get in on that turn, then go down to a smaller pole. I doubt that you will need to use your biggest pole to get over your opening height. Then, as the competition progresses and your adrenaline starts to take some effect, just move up poles.

[LHSpolevault]

My warm-up before vaulting during meets:

-200yard jog... alot of stretching

-2x10yd high knees

-a few pullups on the goal post or soccer crossbar

-a couple 40 yard strides

then i get my 8 left mark and take a run through to see if my step is on for takeoff... but i don't do any plants or takeoffs before competition.<--had a bad experience one day.

[scubastevesgirly]

Do you think it's bad to do an 800m(or more) warmup?

[LHSpolevault]

I'd probably say it's more upon personal preference.. as I, myself, try not to wear myself out doing a warmup and not do too much. It's your call. I know i wouldn't do 800m+