Sunday, December 25, 2011

Happy Holidays everyone.

Merry Christmas everyone! No practice this week because I'm currently out of state. Happy winter break. Let's wait for 2012 to start your vaulting season again.

Monday, December 12, 2011

Practice cancelled for tonight due to rain (12/12/11) - All Comers Meet this upcoming Saturday (12/17/11)

Please let me know if you're interested to compete this upcoming Saturday at Santa Monica HS. This is an All Comers meet ($5 -Unlimited entries) but you need to arrange your ride to the meet itself. If you're interested, please let me know so I can arrange a way to transport some poles to the track. If you've any questions about getting there, let me know and maybe I can help you out.
OPEN MEETS DECEMBER AND JANUARY.
Santa Monica High School $5 entry fee:
Saturday: December 17, 2011
Saturday: January 21, 2012
Saturday: February 18, 2012
10:00 AM 1)  4 X 100 RELAY
~10:15 AM 2) 1600 METERS
~10:35 AM 3) 60m HURDLES
~11:00 AM 4) 400 METERS
~11:20 AM 5) 100 METERS
~11:50 AM 6) 800 METERS
~12:15 PM 7) 300M HURDLES
~12:35 PM 8) 200 METERS
~12:55 PM 9) 3200 METERS
~1:30 PM 10) 4 X 400 RELAY
FIELD EVENTS:
STARTING TIME 10:00 AM FOR ALL THE FIELD EVENTS, EXCEPT FOR THE TRIPLE JUMP WHICH WILL FOLLOW THE Conclusion OF THE LONG JUMP the Discus which will follow the conclusion of the shot put
LONG JUMP [3 Jumps]                                                         HIGH JUMP [Start 3’6”, raised in 2” increments]
SHOT PUT [4 Throws Men, followed by Women]           POLE VAULT [Start at 6’, raised in 6” increments]
DISCUS [4 Throws, Men followed by Women]                 TRIPLE JUMP  [3 Jumps]
FOR INFORMATION: CONTACT: Patrick Cady: pcady@smmusd.org

Friday, December 2, 2011

Monday, November 21, 2011

Monday Night Practice (11/21/11)

It's going to be fairly cold this evening, in the mid-40s so remember to dress warm to practice tonight. Please be at the track early as usual to set up then warm-up 2 laps around the track. 
5:30PM - Pit set up.
5:45PM - 2 laps striding the straight away & jogging the curve.
6:00PM - Pole drop series: 10 x left hand, right hand, both hands, and jogging plant.
6:15PM - 1 x 5 (set) x 5 (mini-hurdles) without pole, focus on high knee and arm swing.
1 x 5 (set) x 5 (mini-hurdles) with pole, focus on rhythm, gradually build-up, and finish with complete plant take-off. 
6:30PM - Pop-up drills on runway: 1 step, 2 steps, 3 steps straddle then 3 (sets) x 3 steps swing up and turn drills.
6:45PM - Vault session! You'll have 45 mins to vault so take advantage of it.
7:30PM - 1 x 5 (set) x 10 (left) with pole, gradually build up to 90% speed, focus on strong high knee, pole carry, pole drop, and finish with a high take-off. (i.e. I may set up hurdles for you to pay attention on high knee between every single hurdles.)
7:45PM - Pit break down.

Wednesday, November 16, 2011

Improve your explosiveness: How to do a box jump


Training Tip: One or two sets of box jumpsthree times a week will help you feel springier on your runs. 
Running is a form of jumping. So it’s not surprising that jumping exercises—also known as plyometrics—have been shown to improve running performance. Specifically, jumping exercises enable the leg to function as a stiffer spring when the foot makes contact with the ground during running. As a result, it takes less energy to run.
The box jump is an effective jumping exercise that many runners use. To do it, you need a sturdy platform that you can jump on and off—preferably one that’s height-adjustable, like an aerobics step. The optimal height depends on your height and jumping ability, but most people find their sweet spot between 12 and 24 inches.
Face the step while standing on your right foot only with your left knee slightly bent. Squat down slightly as you naturally do when jumping for height and leap onto the box, landing on your right foot. You may also find it natural to swing your arms back and then forward while jumping. Immediately jump backward down to the floor, again landing on your right foot. Complete 10 to 12 jumps and then do 10 to 12 more on your other le

Sunday, November 13, 2011

Monday Night Practice (11/14/11)

Please be at the track early as usual to set up then warm-up. Hope to see some of you out there!
5:30PM - Pit set up.
5:45PM - 1 lap striding the straight away & jogging the curve.
6:00PM - Pole drop series: 10 x left hand, right hand, both hands, and jogging plant.
6:15PM - 1 x 5 (set) x 5 (mini-hurdles) without pole, focus on high knee and arm swing.
1 x 5 (set) x 5 (mini-hurdles) with pole, focus on rhythm, gradually build-up, and finish with complete plant take-off.
6:30PM - Pop-up drills on runway: 1 step, 2 steps, 3 steps straddle then 3 (sets) x 3 steps swing up and turn drills.
6:45PM - Vault session! You'll have 1 hour to vault so take advantage of it.
7:30PM - 1 x 5 (set) x 10 (left) with pole, gradually build up to 90% speed, focus on strong high knee, pole carry, pole drop, and finish with a high take-off. (i.e. I may set up hurdles for you to pay attention on high knee between every single hurdles.)
7:45PM - Pit break down.

Monday, November 7, 2011

Monday Night Practice (11/07/11)

Practice will be the usual time this evening @5:30PM at the track.  Please remember to dress appropriate since the temperature has dropped significantly this past weekend. Let's get a really good warm up in, do your sprints and pole drills, get on the runway ready to go! I was told this Friday (11/11) is an off day,Veteran's Day. Let me know if you guys would like to have a morning practice instead. I want you to start focusing about the spring season, get fit by sticking with Schultz's workout and get yourself into the weight room if you haven't yet. It won't be long until you realize your first meet is around the corner. You should think about each of these weekly practice is like a meet, so you prep-up like one. 

Practice today is same as it always been:
 
5:30PM - Pit set up.

5:45PM - 1 lap striding the straight away & jogging the curve.

6:00PM - Pole drop series: 10 x left hand, right hand, both hands, and jogging plant.

6:15PM - 1 x 5 (set) x 5 (mini-hurdles) without pole, focus on high knee and arm swing.
                 1 x 5 (set) x 5 (mini-hurdles) with pole, focus on rhythm, gradually build-up, and finish with complete plant take-off. 

6:30PM - Pop-up drills on runway: 1 step, 2 steps, 3 steps straddle then 3 (sets) x 3 steps swing up and turn drills.

6:45PM - Vault session! You'll have 1 hour to vault so take advantage of it.

7:45PM - 1 x 5 (set) x 10 (left) with pole, gradually build up to 90% speed, focus on strong high knee, pole carry, pole drop, and finish with a high take-off. (i.e. I may set up hurdles for you to pay attention on high knee between every single hurdles.)

8:00PM - Pit break down.

Thursday, October 20, 2011

Friday (10/21) Practice @ 9AM


Hey guys and gals,

I was notified yesterday that there'll be no school this Friday (10/21). If you're interested, I'll be hosting a vaulting session starting at 9AM. Please pass the message and try to make it out this Friday! 

I apologize for not sending out email updates the last two weeks. Monday night practices will be back starting next week so hope you can make it. I know some of you want to make it but cannot. Please send me an email about your fall/winter schedule to see if I can work something out about practices. 

See you soon!


Friday, October 7, 2011

Practices cancelled the next two Mondays (10/10) & (10/17)

I will be away starting this Friday (10/7) until the tuesday (10/18) so practices are off for me unless you can work something out with other coaches. Please keep up the good work and stick with Schultz's training. It's not supposed to be the easiest thing but I promise you it'll not be even close to the hardest thing you'll go through in life. All I can say is that it'll pays off down the road. Have a wonderful long weekend and I'll keep you post on my journey across the country with my fiancé!

Monday, September 19, 2011

Monday Night Practice (09/19/11)


Practice is the same as last week so come early to set-up:

5:30PM - Pit set up.

5:45PM - 1 lap striding the straight away & jogging the curve.

6:00PM - Pole drop series: 10 x left hand, right hand, both hands, and jogging plant.

6:15PM - 1 x 5 (set) x 5 (mini-hurdles) without pole, focus on high knee and arm swing.
                 1 x 5 (set) x 5 (mini-hurdles) with pole, focus on rhythm, gradually build-up, and finish with complete plant take-off. 

6:30PM - Pop-up drills on runway: 1 step, 2 steps, 3 steps straddle then 3 (sets) x 3 steps swing up and turn drills.

6:45PM - Vault session! You'll have 1 hour to vault so take advantage of it.

7:45PM - 1 x 5 (set) x 10 (left) with pole, gradually build up to 90% speed, focus on strong high knee, pole carry, pole drop, and finish with a high take-off. (i.e. I may set up hurdles for you to pay attention on high knee between every single hurdles.)

8:00PM - Pit break down.
 

Sunday, September 11, 2011

Monday Night Practice this FALL 2011

ATTENTION: For those non-Arcadia HS athletes, administration needs your parent to sign a waiver in order for you to continue practicing at the Arcadia HS track. Signature form will be distribute to each of you tomorrow during practice. 


Practice sessions will be host every Monday evening, 5:30PM, this Fall quarter unless otherwise. Here is what I need everyone to do before each practice:

5:30PM - Pit set up.

5:45PM - 1 lap striding the straight away & jogging the curve.

6:00PM - Pole drop series: 10 x left hand, right hand, both hands, and jogging plant.

6:15PM - 1 x 5 (set) x 5 (mini-hurdles) without pole, focus on high knee and arm swing.
                 1 x 5 (set) x 5 (mini-hurdles) with pole, focus on rhythm, gradually build-up, and finish with complete plant take-off. 

6:30PM - Pop-up drills on runway: 1 step, 2 steps, 3 steps straddle then 3 (sets) x 3 steps swing up and turn drills.

6:45PM - Vault session! You'll have 1 hour to vault so take advantage of it.

7:45PM - 1 x 5 (set) x 10 (left) with pole, gradually build up to 90% speed, focus on strong high knee, pole carry, pole drop, and finish with a high take-off. (i.e. I may set up hurdles for you to pay attention on high knee between every single hurdles.)

8:00PM - Pit break down.

I encourage you don’t wait around during vault session instead take advantage of the time. If you see someone is taking too long chilling on the runway and you know you can get your jump in between, please ask to cut in. I wish everyone luck & stay healthy for the rest of the season!


Sunday, September 4, 2011

Monday Practice (09/05) - Changed to 8:30AM


Hey guys and gals,

I am unable to host evening practice so we¹re pushing it to the morning instead. Monday (09/05), Labor Day, practice session will be at 8:30AM so be there if you can. We¹ll go for 2 hrs until about 10:30AM. Please pass the message onto your teammates.

Have a great Sunday,
-Van V.

Wednesday, August 24, 2011

Hooker's new approach poles apart


Steve Hooker
STEVE Hooker's pursuit of legend Sergey Bubka's pole vault world record has placed his world title defence in jeopardy.
In a calculated risk during his injury-enforced lay-off over the Australian summer, Hooker made significant technical changes, including changing poles, which leaves him vulnerable at the world athletic championships in South Korea, starting on Saturday.
The Olympic champion has had only two competitions using his new set-up leading into Daegu with a best performance of 5.60m - well outside his personal best of 6.06m.
"The technical changes were done so I can jump as high as I possibly can," Hooker said. "And then the equipment change happened because I thought that was the best equipment to go with what I was doing technically. I've gone from jumping on a carbon-based pole to a fibreglass-based pole, so I've actually gone to older technology, which is what the world record was jumped on.
"The biggest challenge for me is the runway. Carrying a heavier pole means you have to be a lot more precise with your run and pole drop.
It means if you make a mistake and drop the pole a bit early it just absolutely kills your run.
"That's the unknown for me. I'm really happy with what I'm doing off the ground technically so the runway is the big variable for me."
Bubka's world record mark of 6.15m has stood since 1993 with Hooker moving into second on the all-time list when he cleared 6.06m at the Boston Indoor Games in February 2009.
Despite his unorthodox preparation, Australia's team captain knows in the heat of competition he will be thinking gold medal not the world record:
"I can be philosophical about it right now but when you get out there it's the world championships," Hooker said. "At the time you're not thinking about London (next year)."

Monday, August 15, 2011

Stabhochsprung Challenge Tegernsee, Pole Vault Tegernsee


The Highest - Arthur Penn

From the Munich Olympics film "Visions of Eight," a 13-minute masterpiece by Arthur Penn, RIP.
Some background: after the shot of the torch, the remaining competitors are the medalists, Americans Jan Johnson and Bob Seagren and East German Wolfgang Nordwig. The exchange between Seagren and the official after Seagren's last vault relates to an eleventh-hour ruling banning the Americans' then-new carbon-fiber poles.


Sunday, August 14, 2011

Practice will be on MONDAY evening this week (08/15/11)

I will be taking off to Boston this upcoming weekend (08/18 - 08/23) so no practice on Thursday (08/18). Practice will be happening Monday (08/15) instead so come and take advantage of the open pit practice. We will continue to focus on your run approach, plant, and take-off (See below). Let's try to be at the track by 5:30PM.

Wednesday, August 3, 2011

Thursday Practice (08/04/11) & 2nd Hiking Trip (08/07/11)

Special announcement this week - I made a trip out to Burbank last Friday to pick up a nice looking "Bungee" crossbar for you folks. I am very excited to bring it out there tomorrow for a good use and hope y'all will take good care of it hopefully all year long.

Also, tomorrow will be the 8th week into our summer training session. We're going to continue to work on techniques:  approach run, plant, take-off, drive swing and swing-up. It's important you pay attention to the drills and improve from the ground up! It'll make a huge different if you master the ground drills. After this week, we'll plan to spending about 30 mins during our normal practice session to work on some swing-up drills in the weight room, so be excited because it'll be interesting.

Finally, this upcoming Sunday (08/07), I plan to do a hike up to Mt. Baldy in the San Bernardino Mountains. It is a good 8 miles roundtrip via the Ski Hut Trail (See here - http://www.simpsoncity.com/hiking/baldy1.html). We'll plan to meet at 6:45AM again at the parking lot by the track and will leave by 7:00AM. Please let me know in advance if you're interested to join me. Your parents are welcome to come so feel free to invite them along. More details will be posted this weekend.  

Thursday, July 21, 2011

Sky Camp Rough Cut

Check this video out: https://secure.vimeo.com/26686055


I'm glad to see all of you at practice today. Good job to Brandon, Justin, and Christina hanging in there for the pole drills and runs earlier in practice. It is the only way to get better. Let's check out some of stuff they do throughout the Sky Camp video above. Even the most simplest one such as form running on the grass field, it takes a lot of patience and focus to get yourself better. So stick with it!

Tuesday, July 12, 2011

Great 15 miles of hiking!

Here are some pictures from last Sunday's hike to Mount Wilson: https://picasaweb.google.com/vaultron/MountWilsonViaChantryFlatsTrailhead?pli=1&gsessionid=-RLOUBKIgmLo_Q0hEDPa6g#



This upcoming Thursday will be our 5th week so continue coming for some vaulting. We are going to focus on the pit a little more after warm-up, pole drills, and runs. I will try to post a few things up before Thursday practice to let you know what we're going to work on. 


Good night.

Friday, July 8, 2011

Hiking Mt. Wilson

Here are some details about Sunday hike (http://socalhiker.net/2010/05/mt-wilson-via-chantry-flats/). We'll be meeting at the parking lot beside our track at 6:45AM and will leave there by 7AM. Please remember to confirm with your parents first! Maybe even invite them to come along. If for any reason you can't make it, don't worry about it because we can do another hike later this summer. If your parents want my phone number, please email me ASAP (vaultron@gmail.com) and I will give them my contact information.

Few essential items that I'd like you to consider bringing: 

    1.   Water/Gatorade!!! (It has been real warm up there so bring plenty of water, at least 1.5 gallons)
    2.   Snacks/Fruits (i.e. PB&J or homemade sandwiches, cliff bars, trail mix, banana, oranges, or foods with high calories)
    3.   Sunscreen, hat, and sunglasses all inside a backpack!

Here is where the Chantry Flats trailhead is located: Direction

Thursday, July 7, 2011

Mt. Wilson Hike - Sunday (07-10-11)

Okay, I'm planning on a hike this Sunday morning, early ~6:30am. The trail starts from Chantry Flat at the very top of Santa Anita Blvd. (http://socalhiker.net/2010/05/mt-wilson-via-chantry-flats/) Everybody is welcome but please email me to let me know you're coming so I can arrange a little carpooling there. Also, do invite your other teammates and parents if you think they're interested to hike too. The trail leading up to Mount Wilson is 7 miles each way, on the way back, we can make a visit to a waterfall nearly to go for a nice cold dip. Ask me any questions you might have before Sunday.


Tonight will be our 4th week practice so let's continue with our pole-run and drills that we've been doing the last 3 weeks. I look forward to see all of you. 

Monday, June 27, 2011

2011 USA Outdoor Nationals

Watch the way the "approach run" works for all these guys. Count their steps to see where the pole position is at all time. We are going to continue to work on drills this week so stay focus and do not rush to jump onto the runway! See you Thursday, bring plenty of fluids for this kind of warm weather.

Saturday, June 25, 2011

Tuesday, June 14, 2011

5:30PM - Thursday Open Pit Practice @ Arcadia HS

Thursday marks the first day of our summer pole vault training. There will be open pit practice, hopefully every week, same time same place for those who wish to continue to improve their vaulting techniques. The training plan is divided into a 10 weeks/3 cycles: Cycle I (4wks) - Sprint techniques, pole carry, and approach run; Cycle II (4wks) - Plant, takeoff, drive swing, and swing up; Cycle III (2wks) - Pull-turn and fly-away. Speed plays a huge factor to everything we do on and off the runway, so stay in shape and come prepare to run fast! There will be an open vault competition toward the end of the summer (Date: TBD). I will keep you post when I come up with a training schedule. Please pass this info along to your track teammates and get them out here to practice. 


If you ever need to contact me, here is my email: vaultron@gmail.com 



Saturday, June 4, 2011

Monday Night Practice (04-30-11)

Videos from Memorial Day are posted here: http://vimeo.com/24502225


We are going to have practice this upcoming Monday (6/6) evening, I need to leave by 7:45PM, so be there by 5:30PM as usual to help setup. We are going to work on some swing-up drills before getting onto the runway. (Watch) I need all of you to participate in this, we will be constantly trying new things to improve technique. I know you rather just get on the runway every practice but it is so important for us to practice outside of that, trust me on this!


Currently, I still haven't gotten a set time and date for practice this summer. I will post something up as soon as I find out. I'd prefer to switch Monday practice session to Thursday due to conflicting with my schedule. As mentioned, I'll be doing more hiking, running, biking, camping, etc. this summer and I will post any of these activities on this blog, you all are invited to join me to stay active. 


Enjoy'

Sunday, May 29, 2011

Toby Stebenson 6 metros salto con garrocha

Please look at the take-off into the swing up with that huge momentum. Let's work hard doing those abs workouts and we're going to focus on the techniques more and more later on. Keep it up!

Thursday, May 26, 2011

05-23-11 Monday Night Practice

Thanks to those that came to practice on Monday. I will there on Friday for the afternoon practice session, expecting to see some of you bring spikes and be ready for a jumping session. I'm still awaiting to hear about summer session, hopefully the school will allow us to have a couple sessions of vaulting practice each week. I want to keep everyone going with their summer training so you will be ready for the upcoming year! I remember summer has always been a fun time to be outside and vaulting, maybe we'll do some fun trips over the summer... see you all Friday afternoon.


As always, I posted a little video capturing only a few of the jumps toward the end of our practice: http://vimeo.com/24255498

Friday, April 29, 2011

Flaming Hoop Vault - Don't try this at home!

04-25-11 Monday Night Practice

Your League Prelim. is tomorrow and I will certainly be there to cheer each and everyone of you on! Here is a little summary from Monday night session: Leave yourself plenty of time to warm up and with a few good jumps, you will determine whether your steps are on. If not, do your full run back. From past Monday night videos, I slowed down some of your approach runs. By doing this, it will allow you to see what your body is doing during that few seconds up in the air. I suggest you study a little of it and make comparison with other vaulters' techniques (i.e. videos from previous posts.) 


Anyway, I'm going to end this with a couple quotes: 


"To improve, an athlete must be willing to go outside his/her comfort zone."
"Your confidence is the greatest coach you could possibly have."


http://vimeo.com/23032111


Something crazy I saw on youtube this evening: (Please don't try this at home..)

Monday, April 25, 2011

Free take-off

Senior Jillian Katterhagen clears 10' (3.05m)


Freshman Kara Zuspan clears 9' 6" (2.90m)

Plant.
The purpose of the plant is to put a pole with minimum energy loses in the position at the take-off where a vaulter will not experience pole resistance during the take-off.

“Free Take off”.
Take-off during witch the vaulter does not experience pole resistance is a free take-off.

“Free Pole Drop”.
“Free Pole Drop” serves two purposes. It eliminates pole gravity resistance on a vaulters body during the run-up allowing speed maximization and allows the bottom of the pole to descend into the box at the time for completion of the “free take-off”.

Steve Hooker jumps 5.61m (4 Steps)

Wednesday, April 20, 2011

04-18-11 Monday Night Practice

Good luck to everyone that will be competing Thursday and Saturday. I will be heading east coast to visit my family starting tomorrow so I won't be able to come see you. Again, nice job Monday night for those that made it out for practice. If for any reason you missed it, not a big deal... hopefully weather permits and I will see you next Monday evening for another great session. 

Videos are uploading at the moment so do check it out and learn from any mistakes you find yourself stuck in or maybe just keep up with the good work! Have fun and jump high. (http://vimeo.com/22687064)

Saturday, April 16, 2011

04-15-11 Friday Practice


Warm day out there but great job to everyone that showed up for a good pole vault session. This outdoor track season is passing by fast, not sure how many regular season meets left before going into those league championship meets. Let's keep on trying to improve yourself, set a goal and we will work toward it. By the way, I notice we don't have any jump videos for the girls at practice today. I would like to get a few videos from the girls so then everyone can see what they have been doing good or bad at practices. It is the best way to learn from your own mistakes. 

Everybody enjoy the weekend but let's plan to be at practice on Monday night! Here is what I'd like to have you guys do for this upcoming Monday (04/18/11):

5:30PM-6:00PM: Plan to be on the track for set up.

6:00PM-6:30PM: Girls on the runway to start warm-up drills/jumps. Boys off the runway to warm-up, pole drills and runs.

6:30PM-7:00PM: Boys on the runway to start drills/jumps. Girls off the runway to do pole drills and runs.

7:00PM-7:45PM: Everybody share the runway for full runs.

7:45PM-8:00PM: Last jump calls.

8:00PM-8:10PM: Packing up everything and be done.

Please pass the message to everyone else, thanks. 

Videos from Friday practice: http://vimeo.com/22474482

Article for digest: Olympic Medalist Jan Johnson Hasn't Forgotten His Chicago Heights Roots