Ride the Storm: Navigating Through Unstable Periods / Katerina Rudko (Belka G...
Pole Vault Workouts
1.
◄ February
~ March 2013 ~ April ►
Sun Mon Tue Wed Thu Fri Sat
1
2
3
Pole Vault Practices:
A regular pole vault practice will include:
1. Dynamic Warmup
2.5 x 1’s , 2’s and 3’s
3. 46 jumps from 3, 5 or 7
4. workout
5. core work out
6. stretch
9
10
Easy
11
First day of
practice
PV 46pm
Teach Sliding
boxes and Mini
Hurdles
12
Technique until
4:30
Pushups
Pullups
Wall Pushups
13
Technique until
4:15
10x Flying 30’s
14
Pullups
Pushups
Wall pushups
Plyo’s
15
Technique
Sliding boxes
20 x 20’s
16
700 meters
sprinting total for
the week
17
Med
18
Gym available
until 6:15
Technique
Stairs x 4
19
Technique until
4:30
Sliding boxes x 25
20
GVSU Boys
Girls:
20 x 20’s
21
GVSU Girls
Boys:
Work With
Sprinters
22
Gym available
until 4:30
Mini hurdles
w/pole x 20
23
1200 meters of
speed
24
Hard
25
Gym available
until 4:30
Stairs x 5
26
Pole vault 6:15
8:00
Mini hurdles w/
pole x 20
27
Pole vault 6:15
8:00
Mini Hurdles with
sliding box x 15
28
On their own
Pushups
Wall Pushups
Plyo’s
29
OFF
30
31
Easy
Notes:
Created with WinCalendar Calendar Maker More Calendars: 2013 Calendar, 2014 Calendar, Holiday Calendar
2.
◄ March
~ April 2013 ~ May ►
Sun Mon Tue Wed Thu Fri Sat
Easy
Get at least 4
workouts in
this week!
1
Hills/Stairs
25 minutes
2
Plyos
Pushups Wall
Pushups
Core
3
20x 20’s
4
Plyos
Pushups
Wall Pushups
Core
5
Extra workout
You choose
6
Get at least 4
workouts in
this week!
7
Medium
8
Technique Outside
10 flying 30’ on
the field
9
Plyos
Pushups
Wall Pushups
Core
10
Swing Thing x 10
Pack poles Away
Meet tomorrow
11
@ Grand Haven
12
Technique
MS meet
13
14
Hard
15
Stadiums
X2
Pack Poles Away
meet tomorrow
MS meet
16
@west Ottawa
17
Technique
18
Home Vs. Hudsonville
19
Technique
Swing Thing
10 flying 30’s
Pack poles
20
@Dexter
April Showers
21
Easy
22
Technique
23
@Grandville
24
4 x 150’s
25
Technique
Pack Poles
MS meet
26
@Jackson Invite
Top 3 go
27
28
Medium
29
2 x Stadiums
MS meet
30
Rockford Home
Notes:
Created with WinCalendar Calendar Maker More Calendars: 2013 Calendar, 2014 Calendar, Holiday Calendar
3.
◄ April
~ May 2013 ~ June ►
Sun Mon Tue Wed Thu Fri Sat
1
10 x flying 30’s on the
turf – no shoes
2
Pack poles for TC
invite
10 x swing thing
MS meet
3
TC invite
Top 2 go
4
5
Hard
6
10 x flying 30’s on the
turf – no shoes
7
Pool
MS meet
8
Technique
Swing Thing x 10
MS meet
9
MS meet
10
Conference
HOME
Top 3 go
11
12
Easy
13
Technique
14
Pool
15
10 x flying 30’s
16
Pool
17
Regional at HOLT
Top 2 plus AQ’s
18
19
Medium
20
Stadiums x 2
21
Technique
Move back to 8
Lefts
Swing thing x 10
22
Plyo’s strength
23
POOL
24
Technique
25
Team State Meet at
Wyandotte Roosevelt
Top 3 go
26
Hard
27
Technique
28
Technique
29
5th
grade field day
Technique
30
5th
Grade Field day
Pool
31
Pool
Notes:
State Finals
Home
Created with WinCalendar Calendar Maker More Calendars: 2013 Calendar, 2014 Calendar, Holiday Calendar
4.
◄ May
~ June 2013 ~ July ►
Sun Mon Tue Wed Thu Fri Sat
1
2
Easy
3
4
Technique
5
Pool
6
Technique
7
8
OFF
9
Medium
10
Pool
11
Technique
12
Leave for New
Balance
5:00am
13
NB
14
NB
15
NB
16
Return from new
balance
9:00am
17
Track Camp
9noon
18
Track Camp
9noon
19
Track Camp
9noon
20
21
State Games
opening Ceremony
22
State Games
23
24
25
26
27
28
29
30
Notes:
Created with WinCalendar Calendar Maker More Calendars: 2013 Calendar, 2014 Calendar, Holiday Calendar