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