I am a new pole vaulter, I am on break and I didnt get a workout. What could I do to help my speed and vault?

I am not at all a great vaulter, nor am I too fast. The past few weeks I have been gaining on 7 feet, but I can't clear it. My coach is not very knowledgeable on the event, so I dont have much guidance, ANY tips or workouts would help!

Answers:

Good program to improve my 2 mile time?

GENERAL DRILLS

Standing hop-step-jumps. This will start the learning process for the neuro-muscular system without having to worry about speed or injury.

Use a four stride approach without much speed. This is a continuation of the learning process from the standing hop-step-jumps.

To help obtain increased height all phases, do uphill bounding drills
lots of sites with great info like these to namwe a few.
http://www.polevault.com/drills/...
http://www.waukesha.k12.wi.us/north/pole...
http://www.polevault.com/

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Are my times good and how much can they improve with a year os Cross Country?

I would suggest asking a sports trainer.There is one at this site who was a pole vaulter and should be able to answer your question.Good luck.
http://athletictraining.forumsfourfree.c...

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I have endurance for the 400m, but my speed is missing. Can you help me?

How new to the event are you? To start with you need to become comfortable with holding the pole. I always have my new jumpers start by learning how to grip the pole, the proper movment in planting the pole and then running with the pole. The biggest problems new jumpers have is slowing down on their run ups and not having enough upper body strength and sliding down the pole. Also work on the drive phase of jump. This is the phase after planting the pole where you drive your lead leg and knee forward helping to "drive" or push you through the jump.

Truth is that Vaulting takes years to learn. Take baby steps, learn and master the different phase's of the jump. Be patient, and don't give up. Most of my jumpers really don't start to jump till their 5th-6th (indoors and outdoors) seasons.

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