1. Training for Elite 17 –18 Year Old Vaulters

2. General Principles While it is perfectly acceptable for children as young as 10 or 11 years of age to learn to pole vault, specialization at too early an age will be detrimental to their long term athletic development. Pole vaulters, by virtue of the nature of the event, will generally be skilled in many other sports and it is important that at least until the age of 16 they participate in other sports and athletic disciplines. Although athletes who specialize in a single discipline at too early an age will make rapid progress they are more likely to : i. be better juniors than seniors ii. become stale and bored iii. drop out of the sport at an earlier age iv. be subject to injuries as a result of repetitious training,

3. Training Programmes All programmes for pole vaulters, irrespective of the age, sex and ability of the athletes should include the following : i. Technical training ii. Physical training iii. Mental preparation iv. Competition preparation At earlier ages technical training and all round physical training will predominate and as the athlete matures physical training becomes more important and greater specialization will take place. The number of training sessions will increase from 2 to 3 per week for beginners up to 9 or 10 for more advanced athletes.

4. Common Problems in Training Youth Vaulters  Lack of annual training programmes and planned annual progressions  Limited amount of training – often only 2 –3 times per week  Key areas often not addressed adequately - Running techniques Foot and ankle exercises Flexibility training Body tension exercises Agility and co-ordination exercises  Limited annual training time i.e. restrictions caused by holidays, examinations and school studies, competition programmes 45 weeks per year of actual involvement in the event needed.  Quality of Training - poor quality and poor intensity levels  Poorly chosen and poorly executed exercises  Poor attitudes to training – balance between enjoyable sessions and training as a social gathering  Facilities and equipment – often a lack of basic tools for the job  Isolation and time of coaches

5. Training Frequency 18 +16 - 1814 - 1612 - 14 2 - 34 - 55 - 66 - 9 AGE SESSIONS Non - specialisedSpecialised

6. The Annual Plan

7. 14 - 16 Years Old  Developing Pole Vault technique  Developing Agility and Coordination  Developing running ability  Developing athletic power through : 1. Gymnastics and other exercises 2. Jumping exercises 3. Long jumping

8. Training  Drills  Vaults - 6 - 8 strides 10 - 12 strides 14 - 16 strides  Running - Technique runs Speed drills Runs over varying distances Overspeed runs Agility and coordination execises  Strength - Body weight exercises Introduction to weight training Body tension exercises Specific strength exercises Climbing exercises Jumping exercises  Gymnastics - Specific strength exercises High bar, rings and p. bar routines

9. Training Volume per Year  Training sessions per year 240 - 250  Vaults 700 - 750  Other Jumps 5,000  Long Jumps and high jumps 600  Gymnastics 70 hours  Games 40 hours  Runs with pole 10 kms.  Vault specific exercises 1500 - 1600

10. Test Targets  Maximum running speed 9m/sec. 7.8m/sec.  60m. 7.0 8.0  100m. 11.9 12.8  20m. 2.2 - 2.4 2.8 - 3.0  20m. With pole 2.35 - 2.38 2.98 – 3.05  Long Jump 6.30 5.10  Bench Press 60% body weight.  Vaulting 4.50 - 4.70 3.70 - 3.90  Grip Height 4.30 - 4.40 4.00 - 4.10  Push off.40 -.50.20 -.30

11. 16 - 19 Year Old Vaulters

12. Training  Drills and short approach vaults 20 - 25 per session  Vaults 10 - 14 strides 15 - 20 per session  Full approach vaults 16 - 18 strides 10 - 15 per session  Running - 3 - 4 x week Technique runs Speed drills Uphill runs Over speed runs Runs with weights and weigthed jackets Agility and coordination execises  Strength and power - 4 - 5 x week Bodyweight exercises Weight training Jumping exercises Specific strength exercises Body tension exercises Climbing exercises  Gymnastics 1 - 2 x week

13. Annual Training Volume  Training sessions 280 - 300  Drills 1000  Vaults 800 - 900  Pole Runs 300  Long Jumps 300  Gymnastics 80 hours  Pole Vault Competitions 12 - 15  Other Competitions 6 - 8

14. Test Targets  Maximum Running Speed 10m/sec. 8.3m/sec.  60m. 6.8 - 6.9 7.7 - 7.9  100m. 11.0 - 11.2 12.0 - 12.2  30m. 4.3 - 4.5 4.8 - 5.0  30m. with pole 4.3 - 4.5 4.8 - 5.0  Long Jump 7.0m. 5.50m.  Bench Press 110% body weight  Vault 5.30 - 5.40 4.20 - 4.30  Grip Height 4.80 - 490 4.00 - 4.10  Push off.75 -.80.40 - 45