DOUG JURASKA’S TIERED POLE VAULT COACHING SYSTEM Presented by: Doug Juraska, Boy’s Assistant Track Coach Lake Park High School ITCCCA CLINIC: Oak Park-River Forest HS Saturday, January 9, 2016

Overarching Purpose for Today’s Workshop: Explain the basics of multi-tiered pole vault coaching, including how to achieve the “Lake Park Trail Leg.”

A Little About Me…. TRACK COACHING EXPERIENCE: 32 YEARS Lake Park High School – Asst. Coach College of DuPage West Chicago High School – Head/Asst. Coach Wheaton College – Voluntary Coach West Chicago High School – Head/Asst. Coach

**(PV) Qualifiers for State or National Meets: 30 consecutive years ACHIEVEMENTS: Pole Vault (PV)** High Jump (HJ) Long Jump (LJ) Triple Jump (TJ)   LAKE PARK HIGH SCHOOL: (PV) IHSA State – (6) 1st Place; (2) 2nd Place; (1) 3rd Place; (2) 4th Place; (1) 5th Place; (1) 6th Place; (3) 7th Place; (1) 8th Place. (HJ) IHSA State – (1) 3rd Place; (1) 4th Place; (1) 6th Place; (1) 7th Place; (1) 9th Place. Team – (5) State Championship, (1) Second Place, (1) 4th Place.   COLLEGE OF DUPAGE: 14 National Qualifiers—(PV) 4thPlace, 5thPlace, 8th Place, 9thPlace. (HJ) 3rd Place, 4th Place. (TJ) 8th Place. (LJ) 1st Place National Champion. WHEATON COLLEGE: Division III Nationals (PV) 2nd Place, 3rd Place. WEST CHICAGO HIGH SCHOOL: (PV) IHSA State – (1) 2nd Place, (1) 8th Place. **(PV) Qualifiers for State or National Meets: 30 consecutive years

Coaching Philosophy Physical Aspects— Arm & Leg Movements– Safety AND Success Coaching Partnership— Individual AND Team Success—Finessed kinesthetic learning and development—Willingness to use, adapt and trust our techniques What gets an athlete to achieve ten feet will not be what it takes to reach fourteen. A Coach ONCE is a Coach ALWAYS

Objectives for Today’s Workshop: Approach (without a pole): Running with high knees & 10-step accelerations How to hold pole: Balancing pole properly to execute fast runway performance Running with pole: Using checkmarks & acceleration drills Driving right knee: Going parallel to ground & keeping toes up while holding knee Planting the pole: Right arm curling, holding, extending Finessing left arm on plant: Driving, going inward, not locking out Mastering the Lake Park Trail Leg: Swinging left leg through Putting it all together: Transitioning from straight poling to bending Bonding: Building trust, faith, commitment and excitement

Approach (without a pole): Running with high knees & 10-step accelerations Why High Knees 5 Lefts (Why?) -- 10 Steps Walking into 1st left Step Mini Hurdles Jump on pit without pole

How to hold pole: Balancing pole properly to execute fast runway performance Start with pole tip over left shoulder Walk with pole – Run with pole Wall Plants – 1-2-3 or L-R-L (Jump) Drive the “Big 3”– Right Knee, Right Arm, Left Arm– Jump

Running with pole: Using checkmarks & acceleration drills Walk into first left (holding pole) Steps – Walk 1 step– 2 Steps—3 steps Hit Checkmark #1 Pole running off runway Races

Driving right knee: Going parallel to ground & keeping toes up while holding knee Right knee must drive up and not in Drive knee up by pulling heel of right foot up, not quad Right toe What gets you into the pit

Planting the pole: Right arm curling, holding, extending Curl pole & extend close to body Straight up – not into pit Elbow extended – Drive up Rotation – Pulling – Hooking

Finessing left arm on plant: Driving, going inward, not locking out Drive arm – 10:00 – 11:00 o’clock Use all fingers to hold Locking out Opening the door

Mastering the Lake Park Trail Leg: Swinging left leg through Jumping off left leg Leg position Foot position Hip Flexor Follow trail up & through the door

Putting it all together: Transitioning from straight poling to bending Beginner vs Varsity Bending Lake Park Style & Pulling

Bonding: Building trust, faith, commitment and excitement Safety Tradition Team Building History

Did we achieve--Overarching Purpose for Today’s Workshop? Explain the basics of multi-tiered pole vault coaching, including how to achieve the “Lake Park Trail Leg.”

Did we achieve--Objectives for Today’s Workshop? Approach (without a pole): Running with high knees & 10-step accelerations How to hold pole: Balancing pole properly to execute fast runway performance Running with pole: Using checkmarks & acceleration drills Driving right knee: Going parallel to ground & keeping toes up while holding knee Planting the pole: Right arm curling, holding, extending Finessing left arm on plant: Driving, going inward, not locking out Mastering the Lake Park Trail Leg: Swinging left leg through Putting it all together: Transitioning from straight poling to bending Bonding: Building trust, faith, commitment and excitement

A Coach ONCE is a Coach ALWAYS