Tuesday Night Practice (12/11)

Watch the take-off and swing up in this video: 5m School Record

Practice at 5:45PM at Arcadia HS track. 

Tuesday Practice (11/20)

Practice will be usual this evening at Arcadia HS Track. Due to the rain this past weekend, I have a feeling we will be jumping into a puddle of rainwater. Please be there early to help clean up and set up the vaulting area. See some of you there this evening!

2012 Pole Vault Final Full Contest

This is a great video to watch some of the world top pole vaulters in action. Slow the video down and watch how the approach runs and the take-off work. Tell me what do you see as similarity for each one of these vaulters! Those will be the keys.

Tuesday Night Practice (11/13)

I hope everyone is enjoying this long Veteran's Day weekend. We are going to continue with practice this upcoming Tuesday night at 5:45PM, Arcadia Track. Please be there on time for a warm-up and ready for a good practice. 

Here is something for motivation:

Practice today Tuesday (08/14) as usual

Sorry for not posting this earlier. Work and life are too much to handle at this time. Hope to see few of you there. 

Practice rescheduled for Tuesday (08/07) to Wednesday (08/08)

Due to schedule conflicts for me this week. Practice will be reschedule from Tuesday (08/07) to Wednesday (08/08), same time same place at Arcadia HS Track. Please inform others who are planning to attend the practice this evening. Thanks!

p.s. Did you watch the women's pole vault finals? USA Jenn Suhr took GOLD with a height of 4.75m ~ 15'7". I hope you will be following the men's pole vault this week!

Tuesday Night Practice (07/10)

Practice will be tonight, Tuesday (07/10), at Arcadia HS Track 5:45PM as usual. Please come a little early to set up and warm-up so we can get to do some drills earlier on. Take advantage of the summer season to improve yourself. We will be meeting every Tuesday evening unless otherwise. Feel free to invite others if they are interested.

Bring plenty of water with you!

Summer Pole Vault Session (UPDATE) - Tuesday (06/26)

We will be starting our 1st Summer Pole Vault Practice today, Tuesday (06/26), 5:45PM at Arcadia HS Track. I apologize for the late notice but due to schedule conflicts, we will have practice every Tuesday instead of Wednesday evening. Please pass the message along to anyone that you think will be interested. 

Summer Pole Vault Sessions Begins Wednesday (06/27)

Due to finals this week and graduationjust around the corner. I suppose you all should take a break from practices. Let's all take a little time off until after graduation. Since I will be out of town the week between 06/19 - 06/24. I'm planning to start our summer session on the evening of Wednesday (06/27).

Furthermore, I'm going to plan a workout throughout the summer weekends if my schedule permits, where we can train and stay in shape. As mentioned, I found a perfect spot for some of us to practice gymnastic techniques (City of Glendora). I will look into more details and let everyone know. We can also get together for a trail run, hike, and bicycly ride during the summer. I don't expect you to make it to every sessions but I hope that you do your best.

Enjoy this!

http://www.fox5sandiego.com/sports/local/kswb-pole-vaulter-defies-gravity-age-20120515,0,6775533.story

Wednesday Night Practice (05/16)

We will continue with our Wednesday evening practice for the rest of this month. As usual, we will meet at Arcadia track starting at 5:45PM warm-up until 8PM.

Monday & Wednesday Nights Practices (05/07 & 05/09)

CIF Prelims (Trabuco Hills HS) & Finals (Cerritos College) will be these two upcoming Saturdays. Our practice will be both tonight and Wednesday nights this week to prep-up Brian and Marcelo for CIF. Though track season is almost toward the end for many of you, please consider coming out to these practices. This is the best time to build up your ground work and fundalmental drills that we don't get to do during the season.

Please be at the track early, 5:45PM to set up and be ready to do your 2 laps warm-up. Thanks!

Wednesday Night Practice (05/02/12)

I am very proud for those who finished their last competition for the season last weekend. I know it might not have been your best mark but you've done a good job. Please take it as a stepping stone and continue to improve. I always believe if you want to be good at something you enjoy doing, you must work hard for it. 

As always, I hope you will continue coming to these practices. Summer is the best time to practice the basic and build up your skills for the event. I will work out a summer schedule later on and let everyone know. If you know anyone that would like to learn about pole vault, invite them along.

Practice will continue this evening at 5:45PM at our track. Please come early to set up and start warming up. Friday will be League Final and I will be there for it! 

(Cancel) Wednesday Night Practice (04/25/12)

Practice cancels due to high wind and possible thunderstorm later this evening. Please tell others, thanks. Please let me know if you guys want practice tomorrow evening before Friday's meet. I can arrange it with Schultz or Chris Boyd if majority wants it.

"I was waiting to see how the weather holds off this morning. It looks like the rain may hold off until later tonight. Please meet as usual for practice this evening at the track. Please be there early (5:45PM) so we can get stuff set up right away."

Monday Night Practice (04-16-12)

We are changing our practice session from Wednesday to Monday (04/16) this week due to your track meet on Wednesday. Please pass this message along to your teammates, be there early as usual 5:45PM at the Arcadia Track so we can warm-up right away. Our Saturday morning practice was a little bit windy but it is looking a lot better this upcoming week!

Saturday Morning Practice (04/14/12)

We are going to have morning practice this Saturday @ 8AM. I hope you all can make it early so we can have plenty of time of work on different things. I realized London Olympics is just around the corner, what an exciting year to see some of these vaulters hopefully break some records.

Wednesday Night Practice (04/11/12)

We are starting up our vault practice again this evening. We were off the entire last week due to the Arcadia Invitational. I hope you all got a chance to watch some of the high school vaulters around the country. It was just incredible watching a high school vaulter jumping 16'7", amazing! I don't remember I've personally seen anyone jump more than 14'6" back in high school and I wish I did. I hope you younger athletes won't take this experience for granted. See you tonight at 5:45PM at the Arcadia Track as usual, set up then warm-up. Let's not waste anytime especially we are less than a month away from League Prelimary!

Scott Huffman sets American Record

Cancel Practice this Wednesday (04/04)

As you may already know, there will not be any practice this Wednesday night due to preparation for the Arcadia Invitational this upcoming weekend. I will leave you with these videos of "Rudy Stjernild - Pole Vault 1949", "Cornelius Warmerdam sets Pole Vault Record",  and "Bubka model of pole vaulting"and hope you can learn a thing or two from it. 

Arcadia Invitational Volunteering List

Please verify your shifts for this weekend. If you can't do it, you need to get in touch with Schultz IMMDIATELY. Otherwise, they're depending on you to show up for your shifts.

Vaulters	Shifts
Minphy Liao (FR)	2
Kristen Tarsals (FR)	3
Maggie Kan (SO)	2
Allisa Cardenas (SO)	2
Christina Kay (SO)	3
Maryanne Truong (SR)	3
Vivian Chan (SR)	3
Calvin Fronda (SR)	2
Brian Chu (SR)	3
Marcelo Ruiz (JR)	2
Jack Huang (SO)	3
Justin Choi (SO)	2

	FRIDAY NIGHT (04/06)
	BOYS	GIRLS
Iphone Live Update	Vivian Chan (SR)	Christina Kay (SO)
PV Standards 1	Marcelo Ruiz (JR)	Kristen Tarsals (FR)
PV Standards 2	Jack Huang (SO)	Minphy Liao (FR)
PV Standards 3	Justin Choi (SO)	Allisa Cardenas (SO)
PV Standards 4	Brian Chu (SR)	Maryanne Truong (SR)

	SATURDAY DAY (04/07)
	BOYS	GIRLS
Iphone Live Update	Vivian Chan (SR)	Christina Kay (SO)
PV Standards 1	Jack Huang (SO)	Kristen Tarsals (FR)
PV Standards 2	Calvin Fronda (SR)	Maggie Kan (SO)
PV Standards 3	Brian Chu (SR)	Allisa Cardenas (SO)
PV Standards 4	Justin Choi (SO)	Maryanne Truong (SR)

	SATURDAY NIGHT (04/07)
	BOYS	GIRLS
Iphone Live Update	Vivian Chan (SR)	Christina Kay (SO)
PV Standards 1	Marcelo Ruiz (JR)	Kristen Tarsals (FR)
PV Standards 2	Jack Huang (SO)	Maggie Kan (SO)
PV Standards 3	Brian Chu (SR)	Minphy Liao (FR)
PV Standards 4	Calvin Fronda (SR)	Maryanne Truong (SR)

Watch the approach run translate into take-off

Slow motion on the penultimate step (second step before take-off)

5'10"/152lbs Lavillenie Renaud (FRA) attempted to break WR - 6.16m

Wednesday Night Practice (03/28)

As usual, please be there at 5:45PM to help set up the pit. Practice warm-up as usual before we get on the runway. We will work on more vaults today if we get through all the warm-up quickly and efficiently.

THE VAULT CATCH

Running Plyometrics

It is important to get your running mechanics down. It isn't just drill I have you do during each practice but it's a lot of technical things that we can all improve and strengthen your jumping ability. so stick with it.

Monday Night Practice (03/18)

Schedule changed for this week, we'll be having evening practice on tomorrow night at 5:45PM. Please pass the message along to anyone that I missed. Wear your sneakers and bring your spikes! We'll get started as soon as the pit sets up so be there earlier to get everything ready. 

Wednesday Night Practice (03/13/12)

Practice will be the usual time at 5:45PM at the track. We have a lot to work on tomorrow night so please be there on-time to do your 2 laps warm-up. Everyone need to stay focus and continue with all the drills we have done so far. Everyone is doing a great job so far so be patience and stay healthy. 

Yelena Isinbayeva wins 4th Indoor title

Wednesday Night Practice (03/08/12)

It will be very cold and windy this evening so please dress warm tonight. Practice will be at 5:45PM at Arcadia Track as usual. Be early so you can help with set-up.

March Focus

Good job to those that came out this morning practice. I know we went through a lot of different drills starting with your warm-up, pole drills, approach, take-off, a touch on swing up and strength development. The month of March, I need you to focus on improving on all these basic drills we do. It is so important that you pay attention on everything I ask you to do. They are different piece of tools that will help you to during your vault. Please be patience this month, do your drills, and focus on shorter approaches with aggressiveness. 

It is my recommendations that you take into consideration of doing pole runs (2 sets x 10 x 10 steps) and core exercises each day after your normal practice. I know your shin muscles might be hurting so run it on the turf field, wear appropriate running shoes instead of your hipster shoes. Its only take 1 or 2 of you higher class man to step up and lead the rest of your teammates so let's make that effort to help each other. I really hope all of you will succeed this track season but it'll depend on you. 

Wednesday Night Practice (02/29/12)

Unless it rains tomorrow evening, we will be having practice at the track same time as usual. So, please be on time at 5:45PM uncover the pit and bring out all equipments. I will let you know what you need to do tomorrow.

Friday (02/24) Afternoon Practice @ 2PM (Pre-meet confidence builder)

Who's ready for pole vaulting bear!? 


http://www.bear.squares.net/polevault/

New Women Pole Vault WR (5.01m) - Yelena isinbayeva 02/23/2012

New videos to start the track season

Jack attempts at 7'-6" @ Rosemead High School All-Comers (Final PR @ 8'-6")

Calvin attempts failure @ Wednesday Night Practice, Arcadia High School

Wednesday Night Practice (02/15) DRESS WARM, IT'LL BE VERY COLD!

Wednesday night practice will be the usual. Arrive at the track by 5:45pm so we can get things going. Arcadia All-Comers will be again this Saturday and I hope all of you will be able to compete at this home meet. It's important to get the feel of competition again and it doesn't matter if you're a foot below your PR last season. You need to get some of these jumps out of your system and see how you can improve from right now. See you Wednesday!

Watch it!

Pre-Season All Comers @ Rosemead High School

Here is the information for Saturday All-Comers at Rosemead High School. You should try to get there about 8am, sign in and get your race number so you can get right on the track. This is a good chance for you to get a mark at a real competition before the season begins. Hope few of you can make it. 


Rosemead High School - 9063 Mission Drive, Rosemead, CA 91771
Information - http://www.rhstrackandfield.com/rhs_track_allcomers.pdf 

Very cool video for inspiration:
http://www.youtube.com/watch?feature=player_embedded&v=kYE5wVxC3To

Wednesday Night Practice (02/08) & Track Meet Schedule 2012

Good job to those that came out for Saturday All-Comers Meet. Next All-Comers at Arcadia will be in two weeks, Saturday (02/18) so let's continue pushing yourself every practice to build up your endurance and strength.

I know sometimes it isn't easy to be motivated, especially running those intervals. But as a pole vaulter, you need those intervals to help you build that solid foundation. So, all I am asking is that you finish your workout to the best of your ability and be able to feel that you haven't wasted your time without getting something out of it.

Here are your track schedule this spring, first meet will be approximately 3 weeks from now. You need to set a goal for yourself and try to achieve it. We still have 3 Wednesday night practices along with 1 all-comers meet, plus 2 Friday that you can work on pole drills. A total of 4-6 chances to build up so good luck!


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DAY	DATE	Meet	Location	Start Time	Bus Departs
FRI	24-Feb	Bishop Amat & San Gabriel	AHS	6:00PM
THU	01-Mar	Temple City & LaSalle	AHS	3:15PM
THU	08-Mar	Burroughs	Burroughs	3:30PM	2:00PM
SAT	10-Mar	Irvine Invitational	Irvine HS	7:45AM	6:00AM
THU	15-Mar	Glendale	AHS	3:30PM
THU	22-Mar	Hoover & Muir	AHS	3:30PM
SAT	24-Mar	Mt. Carmel Invitational	Mt. Carmel HS/San Diego	11:00AM	7:30AM
SAT	31-Mar	Spartan Relays	Rio Mesa HS	9:00AM	6:30AM
FRI	06-Apr	Arcadia Invitational - Relays	AHS	4:00PM
SAT	07-Apr	Arcadia Invitational	AHS	9:00AM
THU	12-Apr	Burbank & Pasadena	AHS	3:30PM
WED	18-Apr	Crescenta Valley	Crescenta Valley	3:30PM	2:00PM
SAT	21-Apr	San Gabriel Valley Champs	West Covina HS	9:00AM	7:00AM
FRI	27-Apr	League Prelims	AHS	TBD
FRI	04-May	League Finals	AHS	TBD
SAT	12-May	CIF Prelims	Trabuco Hills HS	TBD
SAT	19-May	CIF Finals	Cerritos College	TBD
FRI	25-May	CIF Masters Meet	Cerritos College	TBD
FRI	03-Jun	CIF State Prelims	Buchanan HS, Fresno	TBD
SAT	04-Jun	CIF State Finals	Buchanan HS, Fresno	TBD

Wednesday Night Practice (02/01/2012)

Good job to those that came out to the All-Comers Meet Saturday! It was certainly a blazing hot day in the middle of winter. Well, whether you came out to run, jump, cheer for your teammates or just volunteer because you're about to fail PE class! Serious, how in the world can you fail a PE class anyway?


I think Saturday's meet was a really good opportunity for all of you to start thinking about this upcoming track season. Ask yourself what are some of your goals


Spring season goes by quick so I hope you don't  take things for granted. I will see some of you this evening. Coach Van 

Practice will be this Friday (01/26/12) @ 10AM

No Practice this Wednesday night (01/25) due to finals week. We're going to make it up and having pole vault practice on Friday @ 10AM. Please let others know so they can plan ahead.

Wednesday Night Practice (01/18/12)

Wednesday (01/18/12) we will be meeting at Arcadia HS Track for our spring vault season. We meet at 5:45PM for the set up with the official vaulting workout starts approximately 6:00PM.
First workout:
6:00PM: 2 laps warm-up.
6:15PM: Pole drop series: 10 x left, right, both, then jogging plants 
6:30PM: Pole run series: 5x8 mini-hurdles without pole with 5x8 mini-hurdles with pole. 
6:45PM: Pop-up drills on runway: 3x1 steps, 2 steps, 3 steps straddle then 3 x 3 steps swing up, full turn drills. Just try to get through these warm-up drills so you can start with your full run.
7:00PM: Vault session with full approach run. 
7:45PM: Breakdown and clean up. 
Please pass the message along to your teammates or whoever might be interested to try out pole vaulting this spring. 

PEOPLE ARE AWESOME (DON'S VERSION)

NO PRACTICE TONIGHT (MONDAY - 01/09/12)

Hi everyone! 
Important Annoucement: We no longer have Monday night practices! 
Wednesday (01/11/12) we will be meeting at Arcadia HS Track for our first spring vault session! We meet at 5:45PM for the set up and the official vaulting workout starts approximately 6:00PM.
First workout:
6:00PM: 2 laps warm-up.
6:15PM: Pole drop series: 10 x left, right, both, then jogging plants.
6:30PM: Pole run series: 5x8 mini-hurdles without pole with 5x8 mini-hurdles with pole. 
6:45PM: Pop-up drills on runway: 3x1 steps, 2 steps, 3 steps straddle then 3 x 3 steps swing up, full turn drills.
7:00PM: Vault session with full approach run. 
7:45PM: Breakdown and clean up. 
Please pass the message along to your teammates or whoever might be interested to try out pole vaulting this spring.