weight training

Pole Vault Performance Testing Protocol

Testing Protocol

                To keep it simple, testing needs to be a part of your training cycle. How do you know you’re improving without it? You might be vaulting higher but why? Was it the sprints, The weights, the plyos? These are important things to know to help you improve and reach your goals! In college we tested twice a year, once at Thanksgiving and once again between indoors and outdoors. When I started training on my own I started testing every month. Like this training program, I had 3 weeks of hard training, and the end of the rest week I tested!

                It helped me learn what worked and what didn’t, it gave me something to look forward to during that rest week and mentally prepare in-season competition, and it kept me motivated since I could see hard data on paper of my improvements. It was a game changer.

A few things to keep in mind

  Consistency

  •       Test the same way every time! If you test your sprints on the track, don’t do them on the grass. Or if you use an 8lb shot vs a 12 lb shot. Use the 8 lb shot every time!

 

  •     All you want to know is how much better you’ve gotten since the last time you tested. Knowledge is progress in and of itself.

 

  •      Don’t be discouraged if something doesn’t improve. One month in 2014 all my scores dropped. I was worse in everything! My brain was telling me I wasn’t doing enough, but the science showed me I was doing too much. I cut my training in half and 2 months later I PRed at the USATF champs and went home with a silver medal. If you don’t know how to read your data send it to me and I’ll help

 Keep it fun

  •      I loved testing. We do sports because we love to compete. Compete against yourself or your teammates. At one point I used to test with my parents. We just wanted to see what we could do.   

 There are many ways to test

  •      These are just the ones I did. I’ve also done sit up tests, 150m, pull up ect. For me I wanted to measure me power output since I could look at my weight sheet and see I could do more pull ups. These are many ways to test just like there are many ways to pole vault!

Finally

  •       Send me your scores! One of my favorite things is watching you progress! It makes my week.

It’s my hope that this not only helps coaches by athletes keep track of their progress the same way journaling does.Train smarter, not harder!

 

 

Standing Long Jump

Purpose: to measure the explosive power of the legs

Equipment required: tape measure to measure distance jumped, non-slip floor for takeoff, and soft landing area preferred. Commercial Long Jump Landing Mats are also available. The take off line should be clearly marked.

Procedure: The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed.

Scoring: The measurement is taken from take-off line to the nearest point of contact on the landing (back of the heels). Record the longest distance jumped, the best of three attempts. If the athlete falls backwards the jump is measured as a miss or measured from the foot that stepped back

 

Standing 3 Hop Test

Equipment required: tape measure to measure distance jumped, flat grass area. The starting take off line should be clearly marked.

Procedure: The aim of this test is to perform three consecutive double-leg hops as far as possible. Stretch out approximately 30 feet of rope or tape measure to mark the hopping direction and to aid recording the jump distance. The athlete starts by standing behind a line with feet shoulder-width apart. When ready, they are to perform three consecutive broad jumps non-stop, using a forward as well as a vertical jump style that allows them to gain maximum distance. They are able to use their arms assist the explosive movement and for balance.

Scoring: The measurement is taken from take-off line to the nearest point of contact on the landing of the third jump (back of the heels). Record the longest distance jumped, the best of three trials.

Variations / modifications: A long jump landing pit may be used instead so that the final jump lands in the sand, which enables the subject to confidently put more effort into the final jump, and to extend the legs further in front of the body for landing. The test can also be conducted with any number of consecutive jumps.

 

Vertical Jump

Purpose: to measure the leg muscle power

Equipment required: measuring tape or marked wall, chalk for marking wall (or Vertec or jump mat).

Procedure (see also variations below): the athlete stands side on to a wall and reaches up with the hand closest to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. This is called the standing reach height. The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards.  Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score. The best of three attempts is recorded.

Variations: The vertical jump test can also be performed using a specialized apparatus called the Vertec. The procedure when using the Vertec is very similar to as described above. Jump height can also be measured using a jump mat which measures the displacement of the hips.

 

Over Head Shot

Equipment required: 8 lb shot put, tape measure, clear open area for testing.

Procedure: The athlete starts with his back to the throwing area, with their heels at the start line, and the shot cradled in both hands between the knees. The subject bends forward and downward before throwing the shot backwards over their head in a two-handed throwing action (optimally at about 45 degrees). Several practices may be required to get the best trajectory for maximum distance.

Scoring: Measurement is made from the starting line to the point of impact of the shot put with the ground. The measurement is recorded in meters and centimeters. The best result of two trials is recorded.

comments: The angle the ball is thrown is important. You may want to explain to the subject about the optimal angle for maximal distance, and to allow some practice attempts.

 

30 Meter Sprint

Equipment required: measuring tape or marked track, stopwatch or timing gatescone markers, flat and clear surface of at least 50 meters to allow for deceleration.

Procedure: The test involves running a single maximum sprint over 30 meters, with the time recorded. A thorough warm up should be given, including some practice starts and accelerations. Start from a stationary position, with one foot in front of the other. The front foot must be on or behind the starting line. This starting position should be held for 2 seconds prior to starting, and no rocking movements are allowed. The tester should provide hints for maximizing speed (such as keeping low, driving hard with the arms and legs) and encouraged to continue running hard through the finish line.

Results: 2-3 trials are allowed, and the best time is recorded to the nearest 2 decimal places. The timing starts from the first movement (if using a stopwatch) or when the timing system is triggered, and finishes when the chest crosses the finish line and/or the finishing timing gate is triggered.

*****ReliabilityReliability is greatly improved if timing gates are used. Also weather conditions and running surface can affect the results, and these conditions should be recorded with the results. If possible, set up the track with a crosswind to minimize the effect of wind.

 

Flying 10 (Tests Max Velocity)

Equipment required: measuring tape or marked track, stopwatch or timing gatescone markers, flat and clear surface of at least 50 meters to allow for deceleration.

Procedure: The test involves measuring the speed in which the athlete runs between a 10 meter zone. Start with a 30 meter build up/ acceleration zone followed by the 10 meter max velocity zone. The test is measurement of the speed in which the athlete runs the 10 meter section

Results: 2-3 trials are allowed, and the best time is recorded to the nearest 2 decimal places.

*****ReliabilityReliability is greatly improved if timing gates are used. Also weather conditions and running surface can affect the results, and these conditions should be recorded with the results. If possible, set up the track with a crosswind to minimize the effect of wind.

 

 

Team Hoot Training programs are here Team-hoot.com/gear

For more Information check out http://www.topendsports.com/index.htm

 

Do you test? What protocals do you do?

 

 

Circuits to Get Your Training Started

Warm ups

This is one of the many warm ups that I do on a weekly basis

Recovery Work

A great recovery Medicine Ball Circuit. Not only will it help you recover but it helps you train your body to work with different forces

Core Work

Having trouble with your inversion and or swing? Try this routine to get you jumping like a pro! I do this series at least once a week!

I do this just about every night right before I go to bed. 5 mins of pain hurts so good!

Here is just a taste of the many routines i do and have my clients/athletes do. If you want some more, check out some of my training packages and get a slew of circuit videos!