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Pole Vault Workouts
- 1. ◄ February ~ March 2013 ~ April ► Sun Mon Tue Wed Thu Fri Sat 1 2 3 Pole Vault Practices: A regular pole vault practice will include: 1. Dynamic Warmup 2.5 x 1’s , 2’s and 3’s 3. 46 jumps from 3, 5 or 7 4. workout 5. core work out 6. stretch 9 10 Easy 11 First day of practice PV 46pm Teach Sliding boxes and Mini Hurdles 12 Technique until 4:30 Pushups Pullups Wall Pushups 13 Technique until 4:15 10x Flying 30’s 14 Pullups Pushups Wall pushups Plyo’s 15 Technique Sliding boxes 20 x 20’s 16 700 meters sprinting total for the week 17 Med 18 Gym available until 6:15 Technique Stairs x 4 19 Technique until 4:30 Sliding boxes x 25 20 GVSU Boys Girls: 20 x 20’s 21 GVSU Girls Boys: Work With Sprinters 22 Gym available until 4:30 Mini hurdles w/pole x 20 23 1200 meters of speed 24 Hard 25 Gym available until 4:30 Stairs x 5 26 Pole vault 6:15 8:00 Mini hurdles w/ pole x 20 27 Pole vault 6:15 8:00 Mini Hurdles with sliding box x 15 28 On their own Pushups Wall Pushups Plyo’s 29 OFF 30 31 Easy Notes: Created with WinCalendar Calendar Maker More Calendars: 2013 Calendar, 2014 Calendar, Holiday Calendar
- 2. ◄ March ~ April 2013 ~ May ► Sun Mon Tue Wed Thu Fri Sat Easy Get at least 4 workouts in this week! 1 Hills/Stairs 25 minutes 2 Plyos Pushups Wall Pushups Core 3 20x 20’s 4 Plyos Pushups Wall Pushups Core 5 Extra workout You choose 6 Get at least 4 workouts in this week! 7 Medium 8 Technique Outside 10 flying 30’ on the field 9 Plyos Pushups Wall Pushups Core 10 Swing Thing x 10 Pack poles Away Meet tomorrow 11 @ Grand Haven 12 Technique MS meet 13 14 Hard 15 Stadiums X2 Pack Poles Away meet tomorrow MS meet 16 @west Ottawa 17 Technique 18 Home Vs. Hudsonville 19 Technique Swing Thing 10 flying 30’s Pack poles 20 @Dexter April Showers 21 Easy 22 Technique 23 @Grandville 24 4 x 150’s 25 Technique Pack Poles MS meet 26 @Jackson Invite Top 3 go 27 28 Medium 29 2 x Stadiums MS meet 30 Rockford Home Notes: Created with WinCalendar Calendar Maker More Calendars: 2013 Calendar, 2014 Calendar, Holiday Calendar
- 3. ◄ April ~ May 2013 ~ June ► Sun Mon Tue Wed Thu Fri Sat 1 10 x flying 30’s on the turf – no shoes 2 Pack poles for TC invite 10 x swing thing MS meet 3 TC invite Top 2 go 4 5 Hard 6 10 x flying 30’s on the turf – no shoes 7 Pool MS meet 8 Technique Swing Thing x 10 MS meet 9 MS meet 10 Conference HOME Top 3 go 11 12 Easy 13 Technique 14 Pool 15 10 x flying 30’s 16 Pool 17 Regional at HOLT Top 2 plus AQ’s 18 19 Medium 20 Stadiums x 2 21 Technique Move back to 8 Lefts Swing thing x 10 22 Plyo’s strength 23 POOL 24 Technique 25 Team State Meet at Wyandotte Roosevelt Top 3 go 26 Hard 27 Technique 28 Technique 29 5th grade field day Technique 30 5th Grade Field day Pool 31 Pool Notes: State Finals Home Created with WinCalendar Calendar Maker More Calendars: 2013 Calendar, 2014 Calendar, Holiday Calendar
- 4. ◄ May ~ June 2013 ~ July ► Sun Mon Tue Wed Thu Fri Sat 1 2 Easy 3 4 Technique 5 Pool 6 Technique 7 8 OFF 9 Medium 10 Pool 11 Technique 12 Leave for New Balance 5:00am 13 NB 14 NB 15 NB 16 Return from new balance 9:00am 17 Track Camp 9noon 18 Track Camp 9noon 19 Track Camp 9noon 20 21 State Games opening Ceremony 22 State Games 23 24 25 26 27 28 29 30 Notes: Created with WinCalendar Calendar Maker More Calendars: 2013 Calendar, 2014 Calendar, Holiday Calendar