Routine?

[bambam]

I have my team warm up with a short set of dynamic stretches, go through a quick hamstring and quad static stretch, and then go through a full set of dynamic stretches. The whole routine takes about 25 minutes. The vaulters then break off and measure their runway, take a few pop ups, take a full runway with only a plant and if it good we will try a full approach with a swing. I will use this time to check their MID and see how well they are penetrating into the pit.

I liked the PowerPoint posted and will research the following things further.

1.The article stated 2-5% power decrease from static stretching for 1 hour, but further stated that there was no decrease in strength if the stretch was followed by dynamic stretches. How can the dynamic stretching counteract an effect that decreased power?

2. A 15-30 second static stretch provides flexibility for up to 90 minutes. So should you statically stretch 90 minutes before a race/event so the 1-hour power decrease is nullified, but you still have the flexibility from the stretch?

3. A 2-5% power INCREASE is gained following weeks of stretching. So if you stretch every day and gain 2-5% power and stretch and loose 2-5% you are actually at the same level as if you just did dynamic stretches with the benefit of being more flexible.

So my conclusion is that Static AND Dynamic stretching provide a great benefit to athletes, but I may have my athletes forgo static stretching competition day, or stretch early enough statically so that there is not a power decrease.

[rainbowgirl28]

I have my team warm up with a short set of dynamic stretches, go throug
3. A 2-5% power INCREASE is gained following weeks of stretching. So if you stretch every day and gain 2-5% power and stretch and loose 2-5% you are actually at the same level as if you just did dynamic stretches with the benefit of being more flexible.

So my conclusion is that Static AND Dynamic stretching provide a great benefit to athletes, but I may have my athletes forgo static stretching competition day, or stretch early enough statically so that there is not a power decrease.

You're right... there definitely is a place for static stretching. It's at the end of the workout.

[VaultPurple]

I have always done dones of static stretching befor everything... maybe its because i used to be a long distance runner.

But right now i have a sore (slight pull 2 weeks ago) quad that depending on the day it acts diffrent.

It seems more relaxed and less tight when i do static stretches. So my question is... If you have a tweaked muscle should you static stretch that muscle to keep from further injury?

[jcoover]

there's a huge emphasis on the lower half, of course, but don't forget to warm up that upper body. do a few quick pull ups and pushups and some bubkas if you have a pullup bar along with some arm swings and such to loosen up the shoulders and arms. this has been huge for me... no more shoulder issues while vaulting! thanks pat!

[sooch90]

couple questions...

What're build ups?
What are some good dynamic stretches that vaulters should do? (can someone refer me to a good source or maybe list some)
How do you guys have so much time to vault on the runway before a meet? I have literally 3 to 4 jumps max (including the short run stuff).

[VaultPurple]

What do you do if you usulay come in a lot higher than everyone you compete against and have to sit around for over 30 minutes waiting for them to get to you opening height?


do you do ur full warm up and jumps, and then just sit around till ur turn?
or do a second warm up befor entry height>?

[Lax PV]

What do you do if you usulay come in a lot higher than everyone you compete against and have to sit around for over 30 minutes waiting for them to get to you opening height?


do you do ur full warm up and jumps, and then just sit around till ur turn?
or do a second warm up befor entry height>?

Depends on how long you have to wait. In college you get 2 minutes per athlete coming in at a height (rather than one jump per kid). I think this is a lot better cause if you know where other guys are coming in, you can work together to have a more efficient "re-warm up."

Depending on the type of meet that we were at, and the starting height, entrants etc. sometimes we wouldn't even warm up at the start, and at about 2 bars before out entry height, we would do our entire warm up, take 2-3 run throughs, and then start rolling...but again, thats an advantage of college getting 2 minutes per athlete---which I believe to be much more useful and productive.

[Lax PV]

oops... hit submit twice.

[txpolevaulter_k25]

What do you do if you usulay come in a lot higher than everyone you compete against and have to sit around for over 30 minutes waiting for them to get to you opening height?


do you do ur full warm up and jumps, and then just sit around till ur turn?
or do a second warm up befor entry height>?

warm up at the beginning, just like you are going to vault at opening hieght, then after they start sit down and relax. Then about 15 minutes before you have to jump, start warming up again. Do plants on the grass, run, whatever you normally do, and then take your warm up jump and sit down again until you have to vault.

[dj]

Pre-vault warm-up – preparation to compete or practice


Jog
Stretch
Speed drills 2 x 20 yds
1. Run ½ speed (piston action-balls of the feet “underâ€