The Quarantined Vaulter: Journey to Personal Success

In accordance with Governor Herbert's address on 3/27/2020, we are closing our doors. All practices at the club facility are cancelled until further notice so we can continue to put the health and safety of our athletes first.

However, we know our athletes love pole vaulting. We love it too and want the best for our athletes. We still want to provide what resources we can to benefit the physical and mental training of our athletes at home.

We might not be able to meet together at the club, but that does not mean you have to stop training. Success comes to those who remain dedicated to their passions and learn to adapt.

This page is dedicated to our athletes who will never stop working hard to be the best they can possibly be. Whether you're sick, injured, out of town, or the whole world is on quarantine due to a global pandemic, you can find the resources you need to get some training in at home.

Check out these Playlists for At Home Training:
At Home Study
At Home Drills
How to Pole Vault (Team-Hoot)
Pole Vault Mentallity (Team-Hoot)
Pole Vault Coaching Series (live)
YouTube Workout #withme Playlist

File:Zoom Communications Logo.svg - Wikimedia Commons
We will be hosting Zoom practices during our regularly scheduled practice times. This will allow athletes the opportunity to learn drills they can do at home, study the technicalities of the pole vault and get feedback on their personal at-home training. You can join using the link we send out on GroupMe using a computer or the zoom app. Contact us for more information.

Conditioning

"Stay strong out there and remember you're a Pole Vaulter
and nobody deals with adversity better than a vaulter!"
- Coach Paz

4/26 - 5/2	Warmup	Conditioning	Study	Prepare
Sunday		Rest
Monday	Full Club Warm-up	-Quarantined Vaulter 6 (Walking Lunge Plants) -Quarantined Vaulter 7 (PVC walk thru's -Standing long jump x 50 yards -High Kneed ball touches 2 sets of 50 (focus on dorsiflex & running form. Touch balls of feet on a basketball or soccer ball) -Hurdle hops x25 (find a chair or something you can jump over, approximately 2-3 ft high) -Hand stand push ups x10 (against wall) -Core - 5 min of whatever you decide
Tuesday		Zoom Practice: Booty: x25 for 2 sets each leg -Fire hydrants -Plank Hurdlers -Reverse Plank Hurdlers Core: 2 sets -Double heel touch Crunches x20 -Alternating Single Heel Touch x25 each leg -Sit-up alternating Touch opposite toe x10 each toe	Film Study Dallin's PR Most important thing to fix is earlier plant
Wednesday	Club Dynamic Warmup OR Jump Rope Warmup from last week	Drills 5x each - A Skips w/ Pole/Broom -Skipping Plant w/ Pole/Broom - 4-step Walking Plant - 4-step Running Plant Workout 3 sets, 1 min break between each workout: Bodyweight Jump Squat x20 Plyometric Step Ups x20 Bench Dips x20 Glute Bridge x20 Supermans x20 Lying Hup Abduction x20		Pole or Broom and jump rope
Thursday	-30s Run in Place -30s Jumping Jacks -15s A-Skips -15s C-Skips -15s High Knees -Burpee x2 -15s A-Skips -15s Butt Kickers	Zoom Practice Film Study: Exercises to Pole Vault High The Big 3 in Pole Vault Workout x3: -Sumo Squats x20 -Push-ups x10 -Tuck Jump x10 -Plank 40s - Bodyweight Squat x20 -Side Plank 30s each side -Free-Hand Jump Squat x10 -Mountain Climbers x10 each leg -Push-ups x10 30s-60s rest between sets
Friday
Saturday		Sprints (hills or stairs if possible)

4/19 - 4/25	Warmup	Conditioning	Study	Prepare
Sunday		Rest
Monday
Tuesday		Zoom Practice: Rock Back Drills At Home Rock Back Drills Trampoline Pike Drill	Order of Operations of the Pole Vault	Be Ready to go outside for drills with a stubby pole or stick the size of a hand roller. You may also use a broom stick.
Wednesday	Full Club Warmup. Focus on good A & B Skips	Hands Stands x4 for as long as you can. (against a wall if needed) Stretch and Roll	Quarantined Vaulter video 3 x10 (Be tall from finger tip to toe) Skipping Plants w/out pole 100 yrd w/ pole 100 yrds
Thursday		Zoom Practice -Hurdle Mobility, -6-7 step Rythm Runs x4 at 90% w/ 1 min rest -90 degree rock backs -Hammer Taps	Lauren Ely Jana Tancosic	Be Ready to go outside for drills with your pole
Friday	Club Warmup (focus on perfect form and fast twitch muscles) OR JUMP ROPE: -100 Double Leg Hops -100x2 sets Boxer Skips Double Taps -25x5 sets Butt Kicks -25x5 High Knees BONUS Challenge: -A and C skips w/ rope -As many Double Unders as you can in a row -Extra Skills	5x each -Quarantined Vaulter video 4 -Quarantined Vaulter video 5 (if you don't have a pole, grad a broom stick and sweep up the competition) -5x back roll extensions (push off with your legs to generate momentum, tuck the chin and explode those hips and legs upward. Alternatively, you can work on somersaults instead) -10x3 sets Candlesticks w/ quarter turn at top of the extension(right over left) -10x3 sets tuck jumps w/ 30s plank between -Stretch and Roll	Pole Vault Coaching Series w/ Team Duplantis 4:06p MST	Pole or Broomstick Jump Rope
Saturday		Sprints (hills or stairs if possible)

4/12 - 4/18	Warmup	Study/Conditioning	On Your Own	Prepare
Sunday		Rest
Monday	8 each side: -Side lunge w/ balance -Single Leg Squat onto box -Single leg lateral reach Repeat (x2)	Film Study: Most important PV positions Sabrina PR Jump India Jump Kody PR Jump -15 Calf Raises (each) -15 Reverse Lunches (each) -8 Overhead Squats -30s Wall Sit -8 Lunge Jumps (each) -8 Ice Skaters (each) Repeat (x3)	Pole Carry Drills	-Chair or stool for a squat to box sit. -Water bottle. -Small box or some books. -Wall for wall sits.
Tuesday		Film study: Pole plant drills into a wall Workout: 10x each (2-3 sets) -Standing Jump for distance -Standing Jump for Height -Skip for distance -Skip for height (skips over 10-20 meters) -Plant Drills with pole	Set a mark from todays workout of your highest and farthest. Mark it clearly and set a goal to beat it over the next month.
Wednesday
Thursday		Film Study: How to Invert Don't "Hip" the Bar Turn & Push-Off Drill Top 20 Female Vaulters Workout: -50 air squats -Wall Sit (Low 20s, high 20s, Low 20s) -50 Sumo Squats -Wall Sit (High 20s, Low 20s, High 20s) Repeat x2
Friday		Pole Vault Coaching Series:	Study	YouTube
Saturday		Sprints (hills or stairs if possible)

4/5 - 4/11	Warmup	Conditioning	Focus	Prepare
Sunday		Rest
Monday	Jog in Place 30s Jumping Jacks 30s High kicks 10 ea Handstands x3 Scorpions (Belly & Back) x20 Rock Backs x10	30s—20s on/off x3: -Knee Tuck w/ Shoulder tap -L leg assisted squat -Plank Jacks to Knee Tuck -R leg assisted squat -Plank up/downs -Zombie Squat -Assisted Dips Stretch		Chair or low table or step you can do dips on and kick your feet up on
Tuesday		YOGA & Film Study: -100-yr old Pole Vaulter -Haven't pole vaulted in 3 yrs TeamHoot
Wednesday		Your Own Sprint Workout and Drills You are welcome to do TeamHoot's spring workout posted on this page
Thursday	30s ea (Catepillar to plank and hold 5s between each and back up): Run in place Jumping Jacks A Skips B Skips C Skips (Meanas) Buttkicker	Film Study: Alan Launder Stacy Dragila Sandi Morris WORKOUT Zombies 30s ea (arms out like a zombie until all done): -High Knees -Standing Squats -Squats to High Kicks Plyometrics (x20 ea): -Freehand Jump Squats -Step Back Lunges (clap between legs and above head) -Jumping Lunges Shoulders & Core: -High Plank alt Knee Drive (x3 ea) -Low Plant Hip Touch (x20) REPEAT -Hands and Knees rest 30s -High Plank Knee Drive & Extension (x3) -1 leg Plank (ankle on other) 5 yogi push-ups -Normel Plank -REPEAT Alt Leg	Alan's focus on the take-off position Stacy's energetic trail-leg Sandi's take-off and knee to shoulder Shoulders & Core
Friday		Pole Vault Coaching Series: Todd Lehman Associate Head Coach Grand Canyon University @ 4:06pm MST Time Reilly North West Pole Vault Club Seattle WA @ 5:45pm MST	Study	YouTube
Saturday		Sprint (hills or stairs if possible)

3/29 - 4/4	Warmup	Conditioning	Focus	Prepare
Sunday		Rest
Monday	Jog in Place 30s Jumping Jacks 30s Handstands x3 Scorpions (Belly & Back) x20 Rock Backs x10	-High Plank -Low Plank Saws -Mtn Climbers -Dead Bugs -Pendulum Legs -Straight Leg Bicycles -Low Plane Alt Leg Lifts -High Plank Shoulder Taps	Core x30 sec each
Tuesday	30s: A-skip High Knees Butt Kickers	3x each: -Air Squats x10 (alt. toes forward & wide toes out) -Jump Squats x10 -Walking Planks x1min -V-Ups x20 -Hollow Roll x2min (15s per side) -Tuck Up — V Up — Roll Toes above head x20 -Rockers x25ea side (side to side tough opp ankle) -Tuck-Ups x25	Legs and Core	Towel or extra shirt
Wednesday		Drills from: Quarantined Vaulter Videos 1,2,3 (x20 each)	Drills	Pole or Broomstick
Thursday	30s ea (Catepillar to plank and hold 5s between each and back up): Run in place Jumping Jacks A Skips B Skips C Skips (Meanas) Buttkickers	Zombies 30s ea (arms out like a zombie until all done): -High Knees -Standing Squats -Squats to High Kicks Plyometrics (x20 ea): -Freehand Jump Squats -Step Back Lunges (clap between legs and above head) -Jumping Lunges Shoulders & Core: -High Plank alt Knee Drive (x3 ea) -Low Plant Hip Touch (x20) REPEAT -Hands and Knees rest 30s -High Plank Knee Drive & Extension (x3) -1 leg Plank (ankle on other) 5 yogi push-ups -Normel Plank -REPEAT Alt Leg	Shoulders
Friday		Drills from the Quarantined Vaulter Videos 4,5,6,7	Drills	Pole or broomstick & 7 shoes & PVC (10' Schedule 40)
Saturday

To add to this and get more out of your training, follow Shawn Francis on
Team-Hoot for his Coronavirus 4-week Pole Vault Workout

Nike is currently offering their Premium Club membership for free on the Nike Training Club App in order to evolve with the world's current need to stay active and healthy. If you'd like more free training, visit NIKE to download the app on IOS or Android.

3B Yoga has been putting together regular and free zoom classes you can join as well as prerecorded classes. Just go to their WEBSITE to see the schedule and find the code to join a session.

Contact Us


Phone: (801) 514-0648 Email: utahpolevault@gmail.com Click Here to Subscribe to our newsletter.		Kojo Sports Training Complex 12472 S Meadow Spring Ln Riverton, UT 84065

The Quarantined Vaulter: Journey to Personal Success

In accordance with Governor Herbert's address on 3/27/2020, we are closing our doors. All practices at the club facility are cancelled until further notice so we can continue to put the health and safety of our athletes first.

However, we know our athletes love pole vaulting. We love it too and want the best for our athletes. We still want to provide what resources we can to benefit the physical and mental training of our athletes at home.

Contact Us

Connect