Strength Training

[LHSpolevault]

Anybody know of any ballistic exercises that I would benefit from during the offseason?

[FVLvaulter12]

I just got back from a vaulting camp, I found it very beneficial and they told us some strengthening exercises to do. One can be done in a weight room, laying on a bench like you would for the bench press. You place the bar and weights behind your head on the floor. Reach all the way back and to the floor with your palm to the ceiling and grab the bar. Lift up, not to fast, but quickly if possible. They recommended starting off with a small amount of weight, and not free weights or dumbells.
A second exercise is just a one-legged squat. The coach emphasaized it be a ONE legged because when you run, there is only one foot on the ground at a time, so you should train and strengthen accordingly. Anyhow, you can do these easily with some sort of an elevated step and put your leg up on that (in back of you, of course). They also recommended starting with a lighter weight with this exercise because it is not the same as a two legged squat.
An exercise that really works your hams can be done with a partner. Have your partner behind you, holding down your feet while you are in a kneeling position (with your upper legs and body in a straight line perpendicular to your lower legs) body straight up and down if you know what i mean. Lean forward slowly, as far down as you can, then bring yourself back up. Sounds pretty basic, but it works. Hopefully you can use some of this!

[sdvaulter06]

I think the Hammy Exercise you are talking about are reverse situps? We do those and they greatly strengthen everything! We do it slightly different though. lance

[FVLvaulter12]

Hey sdvaulter06,
Youre not the only one from the midwest! lol I'm from Wisconsin, yea yea the only state that is required to wear helmets while vaulting... boo

[rainbowgirl28]

Hey sdvaulter06,
Youre not the only one from the midwest! lol I'm from Wisconsin, yea yea the only state that is required to wear helmets while vaulting... boo

Actually there are 5 or 6 states that require helmets.

[FVLvaulter12]

Hey cool, I thought we were the only ones!

[scubastevesgirly]

I always think Russian twists w/ a 25lb wt. or med ball help...I'll be doing quite a few (my summer goal is a 6-pack...or close at least )

[gogo]

is it like the stronger you are, the higher you will jump? cuz ive been working out like crazy and im still stuck at 10'

[Antihero43]

is it like the stronger you are, the higher you will jump? cuz ive been working out like crazy and im still stuck at 10'

its the better technique you have the higher you jump. Strength can play a key roll in sprint speed and vertical jump at take off. But the key in height is the plant swing and inversion which are all pretty much based on technique.

[scubastevesgirly]

is it like the stronger you are, the higher you will jump? cuz ive been working out like crazy and im still stuck at 10'

You also need to increase power...if you just increase your strength you will be stronger, but won't necessarily be more powerful

[VaultMarq26]

Hey sdvaulter06,
Youre not the only one from the midwest! lol I'm from Wisconsin, yea yea the only state that is required to wear helmets while vaulting... boo

What school do you go to in Wisconsin?

[dj]

heres a plyo circuit that i have used for all sports... to do the circuit properly you do 1 of each of the 10 exercises.. in order.. 20 yards down.. turn around and come back...

if you can do 3 circuits the first time you try it you are doing really good..

this is great for all events and sports..

i first devised it for 2 54' triple jumpers...


Plyometric Circuit

20 yds – down and back for each plyometric exercise. This circuit is to be done once every 7-10 days. Think form, form, form!

1. Form Run 1/4th speed
2. Butt Kicks
3. Skip - avoid weaving side to side
4. Walking Lunge
5. Ski Hop - feet together and hop side to side over a line
6. 1 hop out, 1 hop up (bunny hop)
7. Karaoke
8. 2 hops out, 1 hop up (bunny hop)
9. Bounding stride (Deer Leap)
10. 20 yds relaxed sprint

Rest 2 minutes and repeat the circuit 3 to 6 times in one training session.


try it and ask questions...