How long has it been?

[souleman]

John, would you mind posting your warm up regimine? I do a little warming up but I'm sure I'm not doing it right. My brain hasn't been told yet that it isn't 1970 any more. So I just pile through stuff like it is and I'm sure I'd get better results if I did a few things (like my warm ups) differently. Thanks in advance...............Mike

[master]

souleman,
I was afraid you might ask that. I will try, my problem is I don't know how to describe some of the things I do. I have kind of copied some things I have seen done. They probably have names, but I don't know what they are. In the near future I will get something on here about that.
- master

[vaultwest]

Good Comments. my situation is a little different since I have never quit vaulting since I started 39 years ago, but I think my own personal insights would apply to any masters vaulter. I think the there are a number of things that are important if one is to be able to contnue to vault. Lifting weights is a must and I think a long slow start is what is needed if one has not been lifting. At one point in my training I got away from lifting and it took me nealry half a year of very conservative lifting to get my strength back, It was nearly a carier ending mistake, as we get older we must keep our strength level up as much as possible. Of course we need to stay as flexible as we can at the same time. I think sprinting is also very important but here we must do only what our body will allow( a lot of my sprinting is done while I am actually vaulting). I think gymnastics or at least gymnastic type vault exercises are also very important. Proper technique ( especially at takeoff) is also critcal for not only jumping higher but to stay healthy enough to continue to vault. But I think the most important thing is no matter what you find works best for you one cannot be a weekend warrior pole vaulter as we get older. One must be a 5 or 6 day a week workout person or injuries will surely end your jumping.

[Robert schmitt]

One must be a 5 or 6 day a week workout person or injuries will surely end your jumping.

Say it isn't so.......I have a hard enough time vaulting once a month right now at age 33

[master]

Well souleman, it seems I can't write something in simple terms. I have to add detail. With that warning, here is my warm up routine.

jog ¼ mile – running on the balls of my feet (heels don’t really touch) and with higher knees than normal jogging

Each of the next drills are done for about 50 yards and are not trying to be fast but rather my emphasis is getting the legs moving through the full range of motion of each drill. I walk back to start and do the next drill.

straight legs drill – this is done straight legged, but NOT with locked knees – I don’t lift my legs quite as high as in the video

high knee skipping (#3 on this page) – drive each knee up in succession with a little skip on the opposite foot – each step is only about 12-18 inches of travel (ie shorter than in pictures)

side stepping cross overs- do this traveling to your left and again traveling to your right

single leg drill- I do this as a dynamic hamstring stretch. Work on only one leg per run and I only do this motion on every other step with that leg (video shows doing it every step of that leg). I also do a clawing or pawing action with my foot as it hits the ground. (This means you don’t wear spikes doing this.)

I put on my spikes and do some runs without the pole but with the same start and motions of a real run including the take off. I usually do three of these; slow, medium and medium fast. I try to land on my right foot (I’m a right handed vaulter) rather than the take off foot. This is something Rick Baggett teaches. This helps you keep a long trailing leg and you don’t alter your take off jump in order to get that foot forward to land on.

I then grab a pole, use it to stretch my arms and shoulders by hanging on it (pole vertical with tip at my feet), and do 2 or 3 pole runs with the pole. Now I am ready to go to the pit and runway. I do a few short runs and swing ups or pop ups.

Having done this warm up routine, I find I can go to my normal start position, grip about 12 inches lower than usual, adjust my start position for the grip change and start jumping. I usually do 1 or 2 jumps with my grip down 12 inches, then another jump with grip down 6 inches and then I’m ready to do full jumps with normal grip and normal start position.

Credit is given to these sites for their drills:
http://www.momentumsports.co.uk
http://advantageathletics.com

[master]

Well I have to say thanks to you guys, I don't feel nearly as old as I did when I first signed on to this site.

Hello oldfartvaulter! Welcome. I'm not sure just how to take your comment.

I am still trying to locate a pole to use that I won't be scared of. I'm not a small guy, 6'3" and currently 215 on my way down to 200.

That may be a challenge if your pole source is the high school. What size pole did you jump on before?

I have recently talked with a gentleman who is 61 and still vaults a couple of times a week. I figure if he can do it then so can I.

That's the spirit. At meets I attend I often have the pleasure of talking with and watching jump, John Steinman (age 68) and Jack Cleveland (age 80). They are an inspiration to me.
- master

[rainbowgirl28]

I try to land on my right foot (I’m a right handed vaulter) rather than the take off foot. This is something Rick Baggett teaches. This helps you keep a long trailing leg and you don’t alter your take off jump in order to get that foot forward to land on.

I agree

[souleman]

Thankyou John, I am going to copy and paste your warm up and start using it when I get to that point ....for sure. I don't quite get what you mean by "trying to land on the right foot". Does that mean at the end of your "sprint" you push off on your left and stretch out the left leg behind you so you have no option but to land on your right, (sort of like a ballet jump)? Thanks for the info............Later.......Mike

[master]

... I don't quite get what you mean by "trying to land on the right foot". Does that mean at the end of your "sprint" you push off on your left and stretch out the left leg behind you so you have no option but to land on your right, (sort of like a ballet jump)?

Ya, pretty much that's what I mean. I'm not sure why it is, but my tendency is to jump off my left and land on my left, so I have to consciously think about this aspect of the drill or I won't do it right. I also try to look up into the pole near my left hand which helps me get some height in my jump.

Be sure to work out your own scheme for warm ups. What works for me is not a guarantee it will work for others.

- master

[souleman]

Probably for the same reason that when you see someone jump, your right leg involuntarily starts to lift. More than likely it's 'cause when you leap off of your left foot your you're mentally "rocking back" to go up. Pole in your hand or not. The right knee is lifted and the left leg is the closest to the ground (trailing) during the jump so.............that's the one you want to land on. (I hope I explained that as clear as mud). Later.......Mike

[OldTexVaulter]

This is my first post here, and I'm really glad that I have stumbled upon this website.

I've been feeling "the itch" to look into vaulting again for some time now, and this looks like a great place to find training info, like-minded souls, and most of all, a place (or places) to jump!

I've jumped just once since HS and am now 39 years old. I met a group of guys one day about four years ago and went out to jump with them one time, but didn't stay in touch and lost track of them.

Are there any other Texas Masters vaulters here? I'm already in good physical shape and am eager to start "re-learning" the vault techniques as I've got myself convinced that with improved technique I might be able to beat my old HS PR with a bit of practice... (12'6")

[achtungpv]

This is my first post here, and I'm really glad that I have stumbled upon this website.

I've been feeling "the itch" to look into vaulting again for some time now, and this looks like a great place to find training info, like-minded souls, and most of all, a place (or places) to jump!

I've jumped just once since HS and am now 39 years old. I met a group of guys one day about four years ago and went out to jump with them one time, but didn't stay in touch and lost track of them.

Are there any other Texas Masters vaulters here? I'm already in good physical shape and am eager to start "re-learning" the vault techniques as I've got myself convinced that with improved technique I might be able to beat my old HS PR with a bit of practice... (12'6")

There's a ton of opportunities to vault in the DFW area:
http://www.texaspolevault.com