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. 

 

 

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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 and get feedback on their 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. 

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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


 

Conditioning
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"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

30sā€”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 ā€” V Up ā€” 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        

 


 

Pole Vault Store ā€” Team-Hoot
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 

 

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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

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.