PRACTICES!

Ok, so I attended a pre season practice last Tuesday.  I am concerned all that we worked for in December is slipping away.  SO...

a few notes.
ONE: push yourselves. even an easy workout can be usuful.
TWO: be in the front. LEAD by example. Show yourself and others that you are the best, or are working to be the best
THREE: use the bands. Coach Williams knows about them. They will make you stronger/faster/better.
FOUR: BE CONFIDENT!!!!

In addition, I will be missing the first week of practice.  Its the sprinter's workout THEN...
Zach - please take charge of the vaulters and lead them in this workout after you finish what the coaches have you run.  It is open to anyone who wants to do it, but it is to be taken seriously.

remember, FORM is more important than Quantity. So please check your form often as well as watching others.

ok - on to the workout.

30 seconds EACH

SQAUT JACKS - starting tall with hands above head, its a jumping jack into squat.
BURPEE - jump up, jump in to plank, jump in, jump up, repeat
MOVING PUSH UPS - when moving, the hand and the foot move at the same time. MOVE both directions - 5 one way, 5 the other way

45 SECOND BREAK - REPEAT 2 more times.

30 seconds EACH

IN and OUTS - in plank position, jump in, jump out, jump in, jump out....
FROG JUMPS - Wide squat stance - jump right, touch the floor, jump back, touch the floor, jump left, touch, jump front.
JUMP AND RUNS - Jump down into plank, 6 push ups, plank run for count of 6, jump UP reach for sky, Jump into plank, REPEAT.

45 SECOND BREAK - REPEAT 2 more times.

Ab workout.

We have done all these exercises before, so you should know them.  Remember to keep the knees behind the ankle and the weight on the heels.

I want you strong and ready for this season. You are all already in great shape! Lets keep it up so we get stronger everyday!

WELCOME 2013 VAULTERS!!!

This is our website. I post things on here after meets, including videos and notes.  Check back often and please let your parents or anyone else that wants to see these things that this page exists.

I hope you all are enjoying the pre season. Coach Nassif's workouts are running oriented. You're in track, you should get used to running.

But pole vault is a lot more than just running, so here is a list of things that i would like you to do after each of his workouts:

30sec ABs - the one that we do at the end of each practice

Step ups - at the bench - 50 on each leg - make sure you step ALL the way up.

push ups - 50! - but a mix of all the kinds we do

   10 - "V" push ups - start in the plank - walk feet into hands until they wont go anymore, then push up. butt should be high in the air

   10 - push up jacks - start in plank, when down, legs are apart, push up and come back to plank position

   10 - moving push ups ONE way

   10 - moving push ups THE OTHER WAY

   10 - your choice

BAR WORK

   3 sets 10 - throw downs

   4 sests 8 - leg lifts - hang, keep body still and knees straight, bring feet up to waist level

   5 sets 5 - rollbacks - use a ball to keep head in correct position.  If you cannot do these, try 2 each set, then finish the set by bringing the knees to the chest.

HAVE A GREAT PRE SEASON!!! I will see you soon!

AND , to have some fun, here are some pole vault videos from this past year

MENS OLYMPIC TRIALS

MENS OLYMPIC FINALS

WOMENS OLYMPIC FINALS

WOMEN'S NCAA