"Perserverance is a great element of success. If you only knock long enough and loud enough at the gate, you are sure to wake up somebody." - Henry Wadsworth Longfellow
Pole:
Height: 12'
Weight: 130 lbs
Step: 4 step
Things to Work On:
1. C Position
2. Left leg long at the plant
3. Left arm straight
4. Jump into the vault
5. Run Fast!!!
Comments:
Much too cold to vault today! It was definitely a high of about 35 degrees today! Plus wind chill. I was freezing! Things I learned about pole vualting while it's cold: the poles get stiffer in the cold, move up your step because you can't run, and stay warm!!!
Wednesday, December 9, 2009
December 7, 2009
"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps." - Confucius
Pole:
Height: 12'
Weight: 130 lbs
Step: 4 step
Things to Work On:
1. C Position
2. Left leg straight and out at the take off
3. Left arm straight!!!
4. Chest out
5. Eyes Up
Comments:
We decided that until I can get my plant perfect, I will not be able to get up on the bigger poles. Therefore, we took one of our smallest poles and started working on getting my left arm out. Apparently it's a lot easier said than done. I've been getting away with terrible form for too long. The take off is what we're going to be working on for a long time.
Pole:
Height: 12'
Weight: 130 lbs
Step: 4 step
Things to Work On:
1. C Position
2. Left leg straight and out at the take off
3. Left arm straight!!!
4. Chest out
5. Eyes Up
Comments:
We decided that until I can get my plant perfect, I will not be able to get up on the bigger poles. Therefore, we took one of our smallest poles and started working on getting my left arm out. Apparently it's a lot easier said than done. I've been getting away with terrible form for too long. The take off is what we're going to be working on for a long time.
Monday, December 7, 2009
December 5, 2009
Meet Location: Arkansas State University
Height attained: 10'3
Pole:
Height: 13'; 13'6
Weight: 150 lbs; 140 lbs
Step: 7 step
Things to Work On:
1. Swing to the negative.
2. Left arm out on the plant.
3. Remember to run fast on the runway in practice as well as in competition.
4. Need to attack the box on the plant.
5. Relax!!!
Comments:
Definitely need to spend more time with the 140 pole. It's looking like the shorter 150 is going to be too small in the near future which means that the 140 and I had better start getting along. I did not hit the heights I wanted to, but the vaulting in and of itself went well. My best vault was the final one for sure. I was a lot faster on the runway in competition that I am in practice (something that will be changing very soon). Looking forward to the next practice where I can take what I've learned and apply it to the vault. I also had the oppurtunity to vault with some amazing athletes that I have seen in PV documentaries and have watched video of. I was like a little kid when I saw Earl Bell!!! haha Living the dream.
Height attained: 10'3
Pole:
Height: 13'; 13'6
Weight: 150 lbs; 140 lbs
Step: 7 step
Things to Work On:
1. Swing to the negative.
2. Left arm out on the plant.
3. Remember to run fast on the runway in practice as well as in competition.
4. Need to attack the box on the plant.
5. Relax!!!
Comments:
Definitely need to spend more time with the 140 pole. It's looking like the shorter 150 is going to be too small in the near future which means that the 140 and I had better start getting along. I did not hit the heights I wanted to, but the vaulting in and of itself went well. My best vault was the final one for sure. I was a lot faster on the runway in competition that I am in practice (something that will be changing very soon). Looking forward to the next practice where I can take what I've learned and apply it to the vault. I also had the oppurtunity to vault with some amazing athletes that I have seen in PV documentaries and have watched video of. I was like a little kid when I saw Earl Bell!!! haha Living the dream.
December 4, 2009
"Life is not easy for any of us. But what of that? We must have perserverance and above all confidence in ourselves. We must believe that we are gifted for something, and that this thing, at whatever cost, must be attained." - Madam Marie Curie
Pole:
Height: 13'6
Weight: 140 lbs
Step: 7 step
Things to Work On:
1. Left arm out at the plant.
2. Swing to the negative.
3. Jump up into the vault.
4. Focus.
5. Visualize.
Comments:
Not the best practice before a meet in my opinion, but there's always room for improvement. This pole and I really need to spend more time together. It's a fight to get into the vault everytime. Eventually, one of us will win, and I am confident that the winner will be me :D
Pole:
Height: 13'6
Weight: 140 lbs
Step: 7 step
Things to Work On:
1. Left arm out at the plant.
2. Swing to the negative.
3. Jump up into the vault.
4. Focus.
5. Visualize.
Comments:
Not the best practice before a meet in my opinion, but there's always room for improvement. This pole and I really need to spend more time together. It's a fight to get into the vault everytime. Eventually, one of us will win, and I am confident that the winner will be me :D
Wednesday, December 2, 2009
December 1, 2009
"Never be in a hurry; do everything quietly and in a calm spirit. Do not lose your inner peace for anything whatsoever, even if your whole world seems upset." --Saint Francis de Sales
Pole
Weight: 140
Height: 13'6
Step: 6 step
Things to Work On:
1. Progressively faster down the runway.
2. Swing to the negative.
3. Work the top of the vault.
4. Relax shoulders on the extension.
5. Left arm out on the plant.
Comments:
Learned a very important lesson today... never let go of the pole! haha I've heard it a million times. It's ingrained in every vaulters' mind, and somehow I failed to hold on. Paid the price for it with a slap to the stomach and chest from the pole. I've got a bruise running from belly button to chest right now. Never let go of the pole! I got on a new pole, and it's brutal. We've exchanged a few blows :) I've never hated a pole so much, and I do not like this one. The thing is, I'm finally on a pole that's too strong for me; it's brutalizing me for my poor form. Needless to say, it's a very hateful and painful relationship, but once I learn how to vault on it correctly, the reward from the bend will be crazy! I just need to learn how to let the pole do the work and rely on it more than my own strength.
Pole
Weight: 140
Height: 13'6
Step: 6 step
Things to Work On:
1. Progressively faster down the runway.
2. Swing to the negative.
3. Work the top of the vault.
4. Relax shoulders on the extension.
5. Left arm out on the plant.
Comments:
Learned a very important lesson today... never let go of the pole! haha I've heard it a million times. It's ingrained in every vaulters' mind, and somehow I failed to hold on. Paid the price for it with a slap to the stomach and chest from the pole. I've got a bruise running from belly button to chest right now. Never let go of the pole! I got on a new pole, and it's brutal. We've exchanged a few blows :) I've never hated a pole so much, and I do not like this one. The thing is, I'm finally on a pole that's too strong for me; it's brutalizing me for my poor form. Needless to say, it's a very hateful and painful relationship, but once I learn how to vault on it correctly, the reward from the bend will be crazy! I just need to learn how to let the pole do the work and rely on it more than my own strength.
Friday, November 20, 2009
November 20, 2009
"Success seems to be connected with action. Successful people keep moving. They make mistakes, but they do not quit." -- Conrad Hilton
Pole:
Weight: 150 lbs.
Height: 13'
Step: 6 step
Things to Work On:
1. Control thoughts on the runway before beginning.
2. Swing to the negative.
3. Left arm out at the plant.
4. Vault up not out.
5. Relax shoulders on the extension.
Comments:
Let me just say that having a callous ripped off your hand by the pole hurts a lot! That's all I'll say on that. Steps were much better today. I felt much more confident on the run. Coach is saying that I need to extend up onto my toe off the plant. Also on the plant, I need to keep my left arm out first rather than collapsing it and then pushing it out. I need to aim higher than the bar. When I looked at the top bungee, my vault automatically went up 6 inches.
Pole:
Weight: 150 lbs.
Height: 13'
Step: 6 step
Things to Work On:
1. Control thoughts on the runway before beginning.
2. Swing to the negative.
3. Left arm out at the plant.
4. Vault up not out.
5. Relax shoulders on the extension.
Comments:
Let me just say that having a callous ripped off your hand by the pole hurts a lot! That's all I'll say on that. Steps were much better today. I felt much more confident on the run. Coach is saying that I need to extend up onto my toe off the plant. Also on the plant, I need to keep my left arm out first rather than collapsing it and then pushing it out. I need to aim higher than the bar. When I looked at the top bungee, my vault automatically went up 6 inches.
Wednesday, November 18, 2009
November 17, 2009
"You cannot love a thing without wanting to fight for it." -- Gilbert K. Chesterton
Pole:
Height: 13'
Weight: 130 lbs
Step: 6 step
Things to Work On:
1. Left arm out at the beginning of the plant.
2. Hips need to be higher.
3. Run all the way through the runway.
4. Focus.
5. Relax the shoudlers at the top of the vault to get into the extension.
Comments:
It was a very cold practice last night. Layers are very important. I need to remember to stay warm between vaults. Also, coach says it's time to spend a solid day with the plant box. Once I fix my plant, a lot of my initial problems will be solved. Left arm is killing the vault, and the final two steps on my run are killing my momentum. It's all in the technique. On the top of the vault, I need to be more relaxed. I'm a very stiff vaulter, and I need to work through that and learn how to relax and allow the pole to do the work.
Pole:
Height: 13'
Weight: 130 lbs
Step: 6 step
Things to Work On:
1. Left arm out at the beginning of the plant.
2. Hips need to be higher.
3. Run all the way through the runway.
4. Focus.
5. Relax the shoudlers at the top of the vault to get into the extension.
Comments:
It was a very cold practice last night. Layers are very important. I need to remember to stay warm between vaults. Also, coach says it's time to spend a solid day with the plant box. Once I fix my plant, a lot of my initial problems will be solved. Left arm is killing the vault, and the final two steps on my run are killing my momentum. It's all in the technique. On the top of the vault, I need to be more relaxed. I'm a very stiff vaulter, and I need to work through that and learn how to relax and allow the pole to do the work.
Monday, November 16, 2009
Maxing Out
Monday, November 16:
Front Squat: 165 lbs.
Bench: 125 lbs.
Wednesday, November 18:
Vertical: 19 inches
Hang Clean: 135 lbs.
Friday, November 20
Back Squat: 210 lbs.
Front Squat: 165 lbs.
Bench: 125 lbs.
Wednesday, November 18:
Vertical: 19 inches
Hang Clean: 135 lbs.
Friday, November 20
Back Squat: 210 lbs.
Wednesday, November 11, 2009
November 9, 2009
"Repetition of the same thought or physical action develops into a habit which, repeated frequently enough, becomes an automatic reflex."
-- Norman Vincent Peale
Pole:
Height: 13'... 13'6
Weight: 150 lbs... 140 lbs
Step: 7 step
Things to Work On:
1. Focus at the beginning before the run.
2. Remaining mentally calm but physically hyped.
3. Let the pole do its job. Wait at the top.
4. Left arm out at the plant.
5. Start slow and gradually get faster.
Comments:
Worked on the run for the majority of the practice. Finally figured out the problem with my run... someone had counted my seven step as an eight step, so the run's been too long and I've been getting tired at the end of the run because of this. Step is finally on, and the vault is showing it. I need to slow my breathing and clear my mind at the beginning of the run so that I can remain focused on the run itself rather than getting overly excited. Visualization is key! Prackett told me, "Don't see yourself doing it wrong. See yourself doing it right." Simple words, but they are true. Doing better techincally, but the road's not ended yet.
-- Norman Vincent Peale
Pole:
Height: 13'... 13'6
Weight: 150 lbs... 140 lbs
Step: 7 step
Things to Work On:
1. Focus at the beginning before the run.
2. Remaining mentally calm but physically hyped.
3. Let the pole do its job. Wait at the top.
4. Left arm out at the plant.
5. Start slow and gradually get faster.
Comments:
Worked on the run for the majority of the practice. Finally figured out the problem with my run... someone had counted my seven step as an eight step, so the run's been too long and I've been getting tired at the end of the run because of this. Step is finally on, and the vault is showing it. I need to slow my breathing and clear my mind at the beginning of the run so that I can remain focused on the run itself rather than getting overly excited. Visualization is key! Prackett told me, "Don't see yourself doing it wrong. See yourself doing it right." Simple words, but they are true. Doing better techincally, but the road's not ended yet.
Wednesday, November 4, 2009
November 4, 2009
"Even now I want to keep my my amateur spirit, to spend my time to be in the sport with all my heart."
-- Sergei Bubka
Pole:
Height: 13'
Weight: 150 lbs
Step: 6 step
Things to Work On:
1. RUN FASTER!!!
2. Left arm out at the plant
3. Get legs to the negative like Toby Stevenson
4. Wait at the top to get more extension
5. Focus.
Comments:
Need to get left arm out at the plant. It's killing the vault's momentum. Also, keep running all the way through the run. Need to work on consistency in the run. Running faster helps though. I keep slowing down on the last few steps which is making the rest of the run useless. Better extension off the top of the vault today. Slowly progressing.
-- Sergei Bubka
Pole:
Height: 13'
Weight: 150 lbs
Step: 6 step
Things to Work On:
1. RUN FASTER!!!
2. Left arm out at the plant
3. Get legs to the negative like Toby Stevenson
4. Wait at the top to get more extension
5. Focus.
Comments:
Need to get left arm out at the plant. It's killing the vault's momentum. Also, keep running all the way through the run. Need to work on consistency in the run. Running faster helps though. I keep slowing down on the last few steps which is making the rest of the run useless. Better extension off the top of the vault today. Slowly progressing.
Tuesday, November 3, 2009
November 2, 2009
I've decided to start a vaulting journal for track and field. It's much easier and neater than writing it all down. Mostly, this will contain personal things I need to work on or my steps and pole sizes. To begin,
Pole:
Height-13'0
Weight- 140
Step- 6 step (Move up to 7 step next vault session)
Things To Work On:
1. Run full speed down the runway at a consistent step.
2. Keep left arm out.
3. Shoot hips up the pole (hand in your crotch, look at your watch).
4. Vault off the top of the pole.
5. Focus.
Comments:
Finally started shooting up the pole better. Remember to keep left arm out. You get a lot of better bend from the pole and more return off the top. When getting on the bigger poles, remember to hold c-position longer for more bend and better penetration. In warm-ups, focus on getting up the pole. Need to work on consistency down the runway. You can get away with more if you run faster. Cleared 12'6
Pole:
Height-13'0
Weight- 140
Step- 6 step (Move up to 7 step next vault session)
Things To Work On:
1. Run full speed down the runway at a consistent step.
2. Keep left arm out.
3. Shoot hips up the pole (hand in your crotch, look at your watch).
4. Vault off the top of the pole.
5. Focus.
Comments:
Finally started shooting up the pole better. Remember to keep left arm out. You get a lot of better bend from the pole and more return off the top. When getting on the bigger poles, remember to hold c-position longer for more bend and better penetration. In warm-ups, focus on getting up the pole. Need to work on consistency down the runway. You can get away with more if you run faster. Cleared 12'6
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