Meet Day Warm Up Routines

[dj]

David F. Johnston

Pre-vault warm-up – preparation to compete or practice
Jog
Stretch
Speed drills 2 x 20 yds
1. Run ½ speed (piston action-balls of the feet “under” the body)
2. Skip
3. Butt Kick
4. Karaoke
5. Walking Lunge
6. Run ½ speed with pole (piston action-balls of the feet “under” the body)
7. Jogging pole drops…”POP” takeoff.. plant high slide tip.

Sliding Box Plants… 2 step… 4 step… 6 step.. 2 x’s each.

Stand in the pit swing across the box.. low grip.. stay behind the pole.. hip swing

“Popup” non-bending pole.. low grip…….swing hang into the pit.. stay down and behind the pole.. start at a 18-20’ run, then 28-30’, 38-40 2 x’s each run length.

“Popup” “Superman” 6 quick steps……. Go vertical.. and “wrap” the pole.. or Bubba's 360 drill

Finish with your steps on the track… plant into a towel… 2/4 times..

Now your ready to vault………….


dj