ANSWERED
QUESTIONS!!! Continued...
Question:
I
am
currently
researching
ways
in
which
I
can
periodize
a
training
schedule
specific
to
the
upper
body
strength
of
female
vaulters.
I
understand
that
horizontal
velocity
(approach
speed)
transferred
into
potential
energy
is
a
major
predicator
of
vaulting
height,
However,
are
we
as
coaches
tailoring
our
training
to
meet
the
specific
needs
of
women
vaulters?
After
reviewing
video
I
captured
at
the
'02
USATF
Championships,
I
saw
a
lot
of
ladies
with
a
pretty
decent
take-off,
but
swing
themselves
through
the
line
of
support
(straight
line
from
top
hand
to
box)
right
into
a
piked
position
with
their
hips
never
getting
higher
than
their
shoulders
until
the
pole
had
already
straightened.
The
men
did
not
seem
to
have
this
problem,
because
their
COM
is
higher
and
their
upper
to
lower
body
strength
ratio
is
considerably
greater
than
a
woman's.
It is apparent to me that gymnastic training should be incorporated into a female pole vaulter's training plan to strengthen the muscles of the shoulders and trunk which are recruited to execute the swing and rock-back. Let's face it, gymnasts exhibit incredible strength (isometric, eccentric and concentric) with their upper body and and perform similar tasks as the pole vaulter while on the uneven bars. Unfortunately, all of the pole vaulting literature I have come across mentions gymnastic training as a way to improve on the proprioceptive and kinesthetic abilities of the pole vaulter, instead of improving strength.
I understand that when female gymnasts age, there are some anatomical issues (lowering of COM) which eventually causes them to quit the sport. I feel, however, their still must be a lot of benefits from gymnastic training along with traditional resistance training than just resistance training alone. I know Dragila is fast, but she also swings high and rocks back far. It would be interesting to see what type of gymnastic training she incorporates into her plan, especially during general and specific prep phase. I would love some insight and direction on this matter, because I know you guys have thought through this before.
Answer: by Kris Grimes, Jumps Coach at the Washington State University
Gymnastics can be used to develop skills and to a limited extent strength. Generally though, the athletes who do not have the strength to perform the pole vault don't possess the strength to perform advanced gymnastic skills either. The pole vaulters that I coach with significant gymnastics background don't gain much in the way of strength development from the pole vault specific gymnastics drill. As you have said, Ó...Gymnasts exhibit incredible strengthÓ but gymnasts spend significant time and effort to develop their strength with specific strength circuits in addition to the numerous hours of skill and routine development. To develop specific strength, pole vaulters can and should take advantage of circuit training, the equipment and expertise of local gymnastics clubs and coaches. The main goal of pole vault specific gymnastics drills is skill development. Strength development is left to body weight strength circuits often times best performed in the gymnastics room. If you want a good article on Circuit Program Design, go to: http://www.education.ed.ac.uk/gym/papers/smj2.html Back to Top.
Question: I am the father of a vaulter. My son, Jeremy, just finished 8th grade where he pole vaulted for the first time and fell in love with it. Unfortunately, the coach did not have any background in the pole vault and couldn't help much. I would like to get him a pole so he can vault in the summer and fall to develop his technique and ability. I am at a loss as to what size, brand, etc. of pole. Jeremy is 5' 9", 121 lbs., 15 years old. He vaulted 8' 6" pretty consistently in practice and competition last spring In looking on websites, etc. I see 130 lb. poles with lengths of 11' t 14'. Am I correct in thinking the 11' pole at 130 lbs. would be a good choice for him? Any input would be greatly appreciated, especially on length and brand, etc.
Answer: by Tom Williams, Jumps Coach at the University of Oklahoma:
Deciding on pole length and size can be one of the most challenging decisions for young or beginning vaulters. The main reason being that most beginning vaulters progress technically and develop physically so quickly that by the time you have purchased a pole, they may need a larger one. The pole manufacturers are very helpful and knowledgeable on this subject. I can give a few suggestions based on my own background and experience.
For beginning pole vaulters, I would suggest that it is better to purchase a pole that may be slightly stiff rather than purchasing a pole that is only used for a couple practices and is too soft. As their technique develops, they will adjust and grow into the pole. I would think that with your son's height and size a 12' or 13' pole may be more appropriate. When determining the weight of the pole, I would suggest 130 lbs. pole would be a good starting point. If your resources were limited for buying poles, I might even start with a 135 lbs. or 140 lbs. While your son may not initially find these poles easy to bend, he will be more likely to develop sound fundamental technique by vaulting with smaller bends. I encourage vaulters of all abilities whether their personal best is 8' or 18' to focus on moving the pole into the pit rather than bending the pole.
It is very important from a performance and safety standpoint that the vaulter have good pole speed so they land safety in the middle of the pit. They do this by focusing on: a rhythmic run with good tall posture, planting the pole with arms extended as high as possible, taking-off under the top hand, moving their pole at similar speed as their run and take-off, and moving their body at the same speed as the pole. If their pole speed is too fast, they can raise their grip to slow it down. If their pole speed is to slow then can lower their grip to increase it. Safety is first and foremost when choosing a pole. Always follow the manufacturers guidelines for grip height. Back to Top.
It is apparent to me that gymnastic training should be incorporated into a female pole vaulter's training plan to strengthen the muscles of the shoulders and trunk which are recruited to execute the swing and rock-back. Let's face it, gymnasts exhibit incredible strength (isometric, eccentric and concentric) with their upper body and and perform similar tasks as the pole vaulter while on the uneven bars. Unfortunately, all of the pole vaulting literature I have come across mentions gymnastic training as a way to improve on the proprioceptive and kinesthetic abilities of the pole vaulter, instead of improving strength.
I understand that when female gymnasts age, there are some anatomical issues (lowering of COM) which eventually causes them to quit the sport. I feel, however, their still must be a lot of benefits from gymnastic training along with traditional resistance training than just resistance training alone. I know Dragila is fast, but she also swings high and rocks back far. It would be interesting to see what type of gymnastic training she incorporates into her plan, especially during general and specific prep phase. I would love some insight and direction on this matter, because I know you guys have thought through this before.
Answer: by Kris Grimes, Jumps Coach at the Washington State University
Gymnastics can be used to develop skills and to a limited extent strength. Generally though, the athletes who do not have the strength to perform the pole vault don't possess the strength to perform advanced gymnastic skills either. The pole vaulters that I coach with significant gymnastics background don't gain much in the way of strength development from the pole vault specific gymnastics drill. As you have said, Ó...Gymnasts exhibit incredible strengthÓ but gymnasts spend significant time and effort to develop their strength with specific strength circuits in addition to the numerous hours of skill and routine development. To develop specific strength, pole vaulters can and should take advantage of circuit training, the equipment and expertise of local gymnastics clubs and coaches. The main goal of pole vault specific gymnastics drills is skill development. Strength development is left to body weight strength circuits often times best performed in the gymnastics room. If you want a good article on Circuit Program Design, go to: http://www.education.ed.ac.uk/gym/papers/smj2.html Back to Top.
Question: I am the father of a vaulter. My son, Jeremy, just finished 8th grade where he pole vaulted for the first time and fell in love with it. Unfortunately, the coach did not have any background in the pole vault and couldn't help much. I would like to get him a pole so he can vault in the summer and fall to develop his technique and ability. I am at a loss as to what size, brand, etc. of pole. Jeremy is 5' 9", 121 lbs., 15 years old. He vaulted 8' 6" pretty consistently in practice and competition last spring In looking on websites, etc. I see 130 lb. poles with lengths of 11' t 14'. Am I correct in thinking the 11' pole at 130 lbs. would be a good choice for him? Any input would be greatly appreciated, especially on length and brand, etc.
Answer: by Tom Williams, Jumps Coach at the University of Oklahoma:
Deciding on pole length and size can be one of the most challenging decisions for young or beginning vaulters. The main reason being that most beginning vaulters progress technically and develop physically so quickly that by the time you have purchased a pole, they may need a larger one. The pole manufacturers are very helpful and knowledgeable on this subject. I can give a few suggestions based on my own background and experience.
For beginning pole vaulters, I would suggest that it is better to purchase a pole that may be slightly stiff rather than purchasing a pole that is only used for a couple practices and is too soft. As their technique develops, they will adjust and grow into the pole. I would think that with your son's height and size a 12' or 13' pole may be more appropriate. When determining the weight of the pole, I would suggest 130 lbs. pole would be a good starting point. If your resources were limited for buying poles, I might even start with a 135 lbs. or 140 lbs. While your son may not initially find these poles easy to bend, he will be more likely to develop sound fundamental technique by vaulting with smaller bends. I encourage vaulters of all abilities whether their personal best is 8' or 18' to focus on moving the pole into the pit rather than bending the pole.
It is very important from a performance and safety standpoint that the vaulter have good pole speed so they land safety in the middle of the pit. They do this by focusing on: a rhythmic run with good tall posture, planting the pole with arms extended as high as possible, taking-off under the top hand, moving their pole at similar speed as their run and take-off, and moving their body at the same speed as the pole. If their pole speed is too fast, they can raise their grip to slow it down. If their pole speed is to slow then can lower their grip to increase it. Safety is first and foremost when choosing a pole. Always follow the manufacturers guidelines for grip height. Back to Top.