Transcript PowerPoint
Denis Fraizer
Denis
Started vaulting in 7th grade (PR 7’6”)
Bob Seagren was my first introduction to vaulting
Self taught with help of father and friends
Didn’t have film
Watching and asking better vaulters for advice
Grew up learning from Joe Dial,the Buckinghams, Stubblefield, Duplantis,
Lytle, Klee, Metzger, and Tom Hays
Vaulters are like family
High school PR 15’6”
KU Relays and 2A State Champ
Vaulted at WSU
Began coaching in 1985 at South HS in Wichita (3 years)
Started coaching again at BCCHS in 1999 when son started HS
Continue to coach through the years, adding USD 259 and Local Track Club
In 2010, started up the Junior High Parochial League Pole Vault
Close to 100+ athletes every year
Pole Vault for Beginners
Because of the volume of athletes, I decided to create a
simplified standard of coaching, basically a “Pole Vault
for Dummies”
A lot of the athletes that I help either don’t have
coaches or access to a coach in the off-season
This is MY simplified style of coaching beginners,
regardless of age
Filming
Important because kids love to watch themselves
What they think they look like VS What they actually look
like
Instant Feedback
Ipad
Phones
Cameras
Apps
Hudl
Ubersense
Coaches Eye
Youtube
Poles
Inventory is KEY!
Trade and share with other schools
Develop Relationships with other coaches
Acquire Information
Youtube
Tom Hays
David Butler
Rick Attig
Pro Vault NW
Any videos containing names such as:
Renaud Lavillenie
Sergei Bubka
Yelena Isinbayeva
Jenn Suhr
Jordan Scott, Mark Hollis, Mary Saxer, Sean Francis (Team Hoot), etc. Social Media to follow
DVDs and VHS
NeoVault
Books
Beginner to Bubka
Magazines
Vaulter
Camps and Clinics
Vault Summit in Reno, Nevada
College Camps
KU
KSU
WSU
Emporia State
Cowley County
Pole Vault U (Rick Attig)
High School Camps
Garden City
Andale
Derby
Vault Clubs
Shocker Track Club
Tailwind PV Club (“Doc”-Concordia)
Xtreme Athletics (Doug Lytle, Rick Attig-Kansas City)
Just Vault (Todd Cooper-Missouri)
Competitions
Indoor Season:
KU
KSU
Mizzou
Oral Roberts University
Pitt State
Joplin
Johnson County CC
Summer Outdoor
Junior Olympics
Street Vaults
Wichita River Fest
Gardner
Maize South
KU
Nebraska
Texas
Step 1: Getting a Grip
To make things easier, we are going to assume
everyone is right handed
There are many different ways to acquire a grip
Grips vary with each individual
There are 3 basic grips to start out with
Step 1: Getting a Grip
Hands to side
with thumbs
inward
touching hips
Step 1: Getting a Grip
Top hand on
shoulder,
comfortable
reach with
bottom hand
Step 1: Getting a Grip
Top hand with
elbow touching
pole. 1-3 grips
from elbow
with bottom
hand
Step 2: Pole Carry
A proper pole carry is important to maintain top speed
down the runway
Pole tip is high in the air
The higher the pole tip, the lighter the pole will feel
during approach
Step 2: Pole Carry
Relaxed open grip
Step 2: Pole Carry
Top hand is behind hip with
a flexed elbow
Step 2: Pole Carry
•Bottom hand in front
of chest
•Thumb up
•Elbow lower than
wrist
•Thumb and index
finger are used as
fulcrum
•Bottom elbow
tucked slightly
Step 2: Pole Carry
•Avoid back and forth
motion while running
•Slight up and down
motion is acceptable
Step 3: The Approach
The run and approach are very important and will be
covered in later section
Step 4: The Plant
Pole should be close to eye level four steps out
Plant foot will be athlete’s left foot
Here is the Step-by-Step process that I use:
Step 1
Top hand should start leading
forward through hip
Step 2
•
•
Top hand should move
from hip to shoulder
Keeping bottom hand as
pivoting fulcrum
Step 3
•Top hand should extend to temple
or slightly above head.
•Both arms near full extension
•Pole tip should be near the box
Step 4
•
•
•
Fully extended arms with
top hand above plant foot
Jump and push upward with
both hands
Driving lead knee
Drills for Starters
Learn to take off and swing
One Step Drill
From Ground:
1.
Reach up on toes to get a top hand grip
2. Place left hand in front of face
3.
Take small step back
4. As right knee drives forward, push right hand up as high as possible
5. Left elbow should be against pole, slightly inside
6. As you jump off plant foot, drive right knee forward and SWING from
right arm
7. As soon as trail foot is off ground, pull trail leg toe up and push heel
down to keep trail leg straight
8. Land on trail leg heel
The key is to HANG and rotate from top hand, not bend and pull
Repeat drill until confident in athlete’s safety
One Step into Sand
This is a continuance of the One Step Drill
In the sand to achieve a slightly increased vertical and
horizontal distance while remaining in a safe learning
environment
Progression into the Sand
Will need to raise grip
1. Place pole vertically in front of athlete
2. Reach up with left hand to get grip
This will be the bottom hand
3. Acquire proper grip from previous drill
4. Place pole in sand and repeat One Step Drill
Focus on driving top hand down to opposite hip
Let bottom hand come to side
Rowing like in a canoe
Land on trail leg heel out in front and step through
Take two large steps back
Raise grip two fists length
Repeat drill, increasing vertical and horizontal
distance
Time to Move to the Mats
Repeat same drills
Work on beginning of inversion
BE PATIENT on rock back and inversion
This will come in time with proper leg swing
Confidence is key
Invert and Rock Back Drills
Pop-ups
Rope
High Bar
A Frame
Pulley System
Water Vaulting
Pop-ups
Rope
High bar
A-Frame
Pulley System
Water Vaulting
Keys for a Better Invert
Long, straight trail leg makes for easier rock back
DO NOT throw head back
Get hips up to top hand
Don’t look at feet
Relaxed head
Turn to look at left shoulder
Turn and Release
Pull top hand to bottom shoulder
Pinch butt cheeks to keep hips close to pole
Pop hips and turn over (similar to “Round Off”)
Hollow out chest and abdomen
Keep pushing
Release with thumbs down
This ensures bending of elbows
DO NOT throw hands back
This will drop chest into bar
Land on your back, not your feet
Drills
Handstands
Bounding
Wall Plants
Towel or Slide Box Drills
Over the Tip Drill
High Bar
Rope Drills
Table Drills
Stiff Pole
Handstands
Bounding
Wall Plants
Towel or Slide Box Drill
Over the Tip Drill
High Bar
Rope Drills
Table Drills
Stiff Pole
Safety
Tapping
Equipment
Poles
Rules