Running for Pole Vaulters

Running Running and Hurdle Drills Speed Speed Endurance Endurance Month %

Training Frequency AGE SESSIONS Non - specialisedSpecialised

Session Modules 1 session per week - Running Drills 2 sessions per week - 2 x Running drills Technique runs Running 3 sessions per week - 2 x Running drills Technique runs 2 x Running 4 sessions per week - 2 x Running drills Technique runs 3 x Running

Training for Speed 1 Conditioning Period Duration weeks Endurance and General Fitness Distance runs - Cross-country Fartlek Track ( 1500m.- 200m.) Hill Runs Technique Drills and Technique runs Strength Endurance training High reps. 20 – 30 Low resistance 30 – 50% Circuits Flexibility Speed Ins and outs Pole runs

Training for Speed 2 Preparation Periods Duration 2 x ( 2 x 3 ) weeks Speed / Speed Endurance  Repetition Sprints Technical Drills Technique runs Maximum Strength Training Speed Strength Training Specific Strength Exercises Flexibility

Speed Training 3 Technical Periods Duration weeks Speed and Acceleration Ins and outs Technique runs Technical Drills  Overspeed training - elastic pulls elastic runs on spot  Power and elastic Strength Training Maximum Strength Training  Flexibility

Speed Training 4 Technical Points  Arms 90 Palms relaxed pointing inwards. Land on ball of foot, rolling over toes. Tight abs., flat back Toes up Heel up to bum.  Head high High hips Driving leg fully extended Ankle of recovery leg clears (travels above) the knee of the driving leg. The ankle fully extends at the end of the leg drive. Toes are pulled up and tensed before foot contact.

Speed Training 5 Technical Drills - for improvement of nervous system to help stride rate. Fast feet/legs up and down, slow forward  Very fast feet, little lift off ground, slow forward.  Ankling, fast.  Bum flics  A skip - Little skips, alternate leg claws.  B skip - Little skips, long leg claws.  Fast claw - holding onto wall, single leg fast claw.  Fast leg  Alternate fast leg  Single fast leg  ‘A’ run  Sideways run

Speed Training 6 Running - All running over 200m. to be done in training shoes on grass if possible. (a) Relaxation - shoulders low face free from tension hands free (c) Flexibility - Quad. Flexibility is essential. ( n.b. an athlete who has quads. too strong for hamstrings will feel quads. during sprints. Should feel hamstrings in race not quads. (d)Fault - Darting - High knee lift but lack of extension of rear leg. Physiological Points (a) Body Fat - Should be between 5% - 7%. (b) Pronounced Gluteal fold is an indication that the athlete is not well trained in key hamstring extension area.

Sample Training Session Warm up 30 mins. High Knees 2 x 4 x 30m. Straight legs 2 x 4 x 30m. Add./ abd. 2 x 12 Alt. High knees, straight legs 2 x 4 x 30m. Steps over hurdles 2 x 6 x 8 hurdles Push backs 2 x 12 Fast steps over hurdles 2 x 4 Knee drives 2 x 12 Single leg by hurdles 1 x 4 Foot exs. 2 x 12 1 x 5 x (30m. Acc. 30m. Fast, 40m. Slow down) Hip pull downs 2 x 12 1 x 5 x (30m. Acc. 30m. Fast, 40m. Slow down) 2 x ab. ex., 2 x back ex. Stretch and warm down