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Short Run, Long RunBungee, BarTraining Ideas for the Vault, Kris Mack University of Cincinnati

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2021-10-12 published at other category

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1.Short Run/Long RunBungee/BarTraining Ideas for the Vault Kris Mack University of Cincinnati
2.Goals for improving vaulters Confidence Safe Consistent versus Height Jumpers
3.Why jump from a short run? More repetitions (12-20 quality reps depending on length) Appropriate for the goals of training cycle you are in Technical Development Psychological Development Recovery
4.Why jump from a long run? Competition/Event Specific Appropriate for the goal of the training cycle you are in Psychological Development Timing
5.Why use a bungee? Saves Time Confidence at attempting higher heights Technique Development Doesn’t hurt
6.Why use a crossbar? Event Specific Body/Bar Awareness Psychological Development
7.Jumping Progression Fall Training Short Approach (6-8 steps), Bungee (LR PR), Tech days Acceleration Dev (10-30m) with and without pole
8.Close Grip Drills – Short Approach
9.Horizontal Vaulting
10.Jumping Progression (Cont.) Late Fall Training Short Approach (8-12 steps), Bungee (1-2’ above LR PR) Short Approach (8-12 steps), Crossbar (~1’ below opening height) Acceleration Dev/Top End Speed - Long Run Slide Box
11.Short Approach Vaulting - Bungee
12.Short Approach Vaulting - Bar
13.Long Run Slide Box
14.Jumping Progression (cont) Pre-Competition Short Run (10-12 steps), Bungee (1-2’ above LR PR) Long Run (14-18 steps), Bungee (1-2’ above LR PR) or jumps at a bar set at opening height Long Run Slide Box Competition Short Run (10-12 steps), Bungee (2’ above LR PR) Long Run Slide Box Long Run Jumping primarily used at meets only Long Run Jumping – Meet simulation, use occasionally
15.Long Run - Bungee
16.Long Run - Bungee
17.Long Run - Bar
18.Long Run - Speed Trap Vaulting
19.Combo – Bungee/Bar
20.Questions? Kris Mack mackkh@ucmail.uc.edu Follow @CoachKMack 650-380-5481

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