"Proven Wrong" stories.

[birdi_gurlie]

http://www.youtube.com/watch?v=IeHDz_owT64

I have three girls about as big as you that I 'coach' (1 is actually probably smaller, around 5' 90), 1 is a semi-experienced vaulter, and 2 are new. They probably all run the 100 in around 15-17 seconds. I will not have them in the weightroom more than once or twice a month... it is all about speed, a high plant, and staying behind the pole for them... and me. But now that I have most of the basics somewhat solid, I can focus more on plyometric activities and strength.

Do you have BTB2? Get it!

Here's what you can do after practice (that doesn't require a pit):
pole runs
any kind of plant drill
20/20's (or dj's drill)
various sprint drills with and without the pole
sand vaulting (might not be allowed)
flying 20's or 30's
regular sprints with and without the pole
plyometrics
bungy bar drill

haha...Ive tried sand vaulting a few times at practice. It didn't work out very well. [i.e. I can never figure out where to grip]
But I can't do it afterword.

What are 20/20's, flying 20's or 30's, and the bungy bar drill?

[rainbowgirl28]

haha...Ive tried sand vaulting a few times at practice. It didn't work out very well. [i.e. I can never figure out where to grip]
But I can't do it afterword.

What are 20/20's, flying 20's or 30's, and the bungy bar drill?

Start out gripping as high as you can reach for the sand vaulting and work your way up from there a fist or two at a time.

[powerplant42]

(Edit "high" to "low".)

BG, check out my 'database' thread in the 'Training' forum. They're all explained there, plus more that you can check out (as well as drills I do NOT recommend).

[souleman]

Birdie-gurlie, send me an e-mail at vaultingeezer@yahoo.com . I will send you a winter training manual that I put together for the girls I coached for a couple of years. Everything in it is off season vault specific and will do you a lot of good during these winter months. The key thing is is to stick with the regimen. If you are in the "snow states" nothing is better than putting on your snow boots, grabbing something that resembles a pole (10' PVC pipe at the lumber yard for about $5.00 will work great) and do pole runs up a slight hill in the snow. Make sure you've done your homework on correct running posture (you'll find it all over the forum) and work your way up to an all out run for at least 20% of the runs. The deep snow will force you to run with high knees or what I call "running strong" and not "running long". I'll look forward to hearing from you. Later...................Mike

[birdi_gurlie]

Also:
I'm not in the "snow states"...I live in the South, near the coast. We don't get snow. There was one time...okay, two times....it "flurried" this year. Here, a 10 minute flurry IS snow. We don't get snow here. We do have an "indoor" season.