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


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.


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


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.


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.

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


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.


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


Height: 13'
Weight: 150 lbs
Step: 6 step

Things to Work On:

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.


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,


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.


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