top of page

Warm ups

paul29416

A well-designed warm-up is essential for pole vaulters, not only for injury prevention but also for optimising neuromuscular performance. Key components include:


  1. Thermo-upregulation: Elevating core temperature through dynamic exercises enhances muscle-tendon compliance, improving elasticity and reducing the likelihood of strain injuries. Research shows that increased muscle temperature facilitates faster contraction and relaxation rates, which is critical for the explosive power.


  2. General Mobility: Dynamic mobility drills increase the range of motion at key joints. Given the technical demands of pole vaulting—particularly at the hips, shoulders, and spine—enhanced mobility ensures fluid execution through all phases.


  3. Coordination: Warm-up activities that emphasise coordination help improve motor control. Neuromuscular rehearsal during warm-up aids this synchronization and allows precise integration into the activity.


  4. Pre-activation: Pre-activating key muscle groups such as the hamstrings, glutes, core, and shoulder stabilizers readies the athlete for high-intensity exertion. Studies suggest that targeted activation enhances neuromuscular efficiency during subsequent performance.


  5. Neural Priming: A dynamic warm-up stimulates the central nervous system (CNS), enhancing neural drive to muscles. This results in more efficient muscle recruitment during explosive actions, as supported by research on neural facilitation.


  6. Post-activation Potentiation (PAP): Brief, high-intensity movements included in the warm-up can induce PAP, temporarily increasing muscle force output. Studies show this can lead to improved performance in short-term explosive activities.


  7. Focused Task Mastery: Specific drills and mental rehearsal sharpen technical execution and enhance cognitive focus, key elements in mastering the complex movement patterns.


Incorporating these elements into a warm-up primes the athlete's neuromuscular system for peak performance. Here are some examples of are specific warm ups


Running

Focus

2 lap warm up

Themo-upregulation

Hurdle drills

General mobility

Run day warm up

Co-ordination

Med Ball

Priming

Complex loading

Post Activation Potential

Running

Focused Task

Cool down

Cardio Deregulation

 

Vaulting

Focus

2 lap warm up

Themo-upregulation

Pole day warm up

General mobility / Co-ordination

Med Ball

Priming

Vault

Focused Task

Cool down

Cardio Deregulation

 

Lifting

Focus

Bike/Row 10min WU

Themo-upregulation

Lowers WU

General mobility / Co-ordination/Priming

Uppers WU

General mobility / Co-ordination/Priming

Primary Lifts

Focused Task

Accessory Lifts

Focused Task

Cool Down

Cardio Deregulation


Example of our Vault Day Warm up

General Warm Up

Walking Plant

Ankling 

Jog Pole Lowers 

Skipping A Drive 

Skipping B Drive 

Pole plant Skips 

Plant into wall 

3 step plant sliding box 

Pole runs 

Vsits

Press ups 

Hypers 

Med Ball

Floor Slam

Over Head Throw

Supine throw 

Speed

3x30m 95% Max V Sprints

PV Specific Drills

6 Stride Take Off Drills

Videos

2 views0 comments

Recent Posts

See All

Commenti


X Vault

Disclaimer

Pole Vault Culture

xapparelstore 2024
X_vault_logo_white.png

Service

FAQ

Returns

Legal​

​

Terms & Conditions

​

Privacy & Cookie Policy

bottom of page