summer speed training

[matthew2]

What should I do to keep my speed from the school year? I feel as if I've lost speed already. Are there any specific drills or work outs I should do?

[ladyvolspvcoach]

check out this drill:
http://polevaultpower.com/forum/viewtop ... c&start=12
It works!!!

[vault3rb0y]

If your team does form running keep doing that, do a ton of high knees. Also, do all the stretching you did with the team. I forgot the name of the certain stretches, opposite of static stretches, that you do while running, like leg swings. Those help a ton. Then of course, make sure you do at least 5-10 sprints every workout, which should be at least once every 2 days. If you can get in the weight room do dead lift, leg press, hip flexor workouts (huge), leg curl and extension. I bet when you come back after the summer you will only be faster.

[Robert schmitt]

I forgot the name of the certain stretches, opposite of static stretches, that you do while running, like leg swings. Those help a ton.

I think the word you are looking for is dynamic stretches

[vault3rb0y]

I forgot the name of the certain stretches, opposite of static stretches, that you do while running, like leg swings. Those help a ton.

I think the word you are looking for is dynamic stretches

yess thank you, that was buggin me for a while, haha.

[polevaulter08nw]

is it bad to run xc for summer while vaulting as well? and then run xc in the fall?

[vault3rb0y]

is it bad to run xc for summer while vaulting as well? and then run xc in the fall?

I think that once you start your workout in the winter track season, you will have some getting used to running fast like that again, but in the end it will help you because you will be more overall fit. But as for vaulting while running xc, idk if you can make a lot of progress.... tired at practices, then tired at XC. Long distance and pole vault dont USUALLY mix very well :-P.

[ladyvolspvcoach]

Not true!!! Running sprints in the summer will help you. Cross training ( long jump, hurdles) will help you. XC will destroy your approach......

[vault3rb0y]

I agree with all you said, i was responding to the XC question. I believe you are right, it will destroy your approach, but i also believe its important to have some skill in distance.... just enough to have an overall level of fitness.

[ladyvolspvcoach]

Yeah but fitness comes from a bunch of other things you do. XC does not build the kind of fitness that will benefit a vaulter. Unless of course you consider a 100 a distance event like I do. Dude you count your distance in lefts!!!!!!!!!

[AKell]

i do a lot of 200's and 400's- i need to work on my endurance to make more good vaults, but make sure still that i'm sprinting and not running- there's a difference.

[theczar]

exaggerated runs.

start off like bounding with high knees, then get faster and faster but still jumping out and keeping knees high and exaggerate the running form. this also helps to get a more powerful run.