Make sure you make a strong effort to train hard over the break. Enjory your family and friends, but be smart with your decisions. Do not jeopardize all these hards months of training.
TRAINING FOCUS:
Mental/Visualization/Video - Dream big...get your mind and spirit ready for a great indoor season...expect to have big PR's and bring some excitement!
Running workouts - get them in, rain/shine/or snow
Lifting - per Romain's packet
Pole Runs - work on your longer run rhythm - strong push, good carry, good drop, dyamic jump...landing on right leg. Work on continuity and rhythm...confidence/trust
Core Strengthening - you all need, so hit it hard, especially Tyler P. Do the gymnastics workouts (core section) and whatever elso you can do in the living room floor
Hurdle Mobility - really focus on pelvic tilt/posture, and perfect mechanics
PRACTICE 11-3-10
On the penultimate stride, the foot must land slightly ahead of the hips to aid in the lowering of the COM. A loud foot slap at landing here indicates that some braking has occurred. This is often caused by leaning forward during the run. The tibia should be vertical at touchdown and the heel kick of the takeoff leg should be kept low.
On the takeoff step, it is again critical that the ankle be pre-tensioned and locked at 90 degrees with the foot landing slightly in front of the COM with the body erect. The start of the body rise should be after the COM has passed the board. Maximum body speed must be maintained.
10-27-10
Brad: still notice your left leg not fully extending the entire run,
still getting very long on 1L. We don't need to give up on this.
Raz: still need to change the angle up some at take-off......chest/hips move up a bit more off the last step. We need to challege bigger poles to see what holds up under pressure.
Chase: keep working on elastic/aggressive stretch and staying behind the pole, then the whip swing and fluidity will come
Michael: gotta learn to run on the runway like the leg loader platform.....then finish it. We will spend next practice also working on "moving the arms" to keep the top of the pole in motion and not get "swept"
Vault 10-20-10
Maira: Things look better at times but we have to put it all together
1. Gotta push more aggressively (less bounding/back kicking)
2. Pole drop/tip height must improve.....tip up, left hand under, relaxed/tall posture..finish the run like you mean it
3. Jump up tall/tight and aggressive....even when the arms are up well, you are too far under and slowing down to come off clean.
Kevin: Run, drop, plant are really much improved this year when
1. Plant, stretch, aggressiveness broke down when you tried to swing
2. Must learn to get head up, open chest....stretch then swing up through the shoulders
3. Need lots of rope, rings, high bar @ gymnastics
Rasnick: Much better aggressiveness....more consistent
1. Be careful not to float the pole up, you are under it well so keep accelerating it up. Sometimes you are so relaxed, you seem to get hit and caught with "dead" arms
2. Cont. to work on aggressive move off the ground...no hanging
3. We need to work in the knee drive thing.....not casting heel forward.
Brad: legs looked a little flat
1. Don't give up on penultimate.
2. Arms still not finishing extension, this seems worse when you get long on 1L
3. Hip tuck, emphasize posture and penultimate step rhythm change, and new drop mechanics
VAULT PRACTICE - 10-13
THINGS TO WATCH:
1. BODY POSTURE
2. TIP POSITION @ 2L, 1R
3. RIGHT HAND POSITION @ 2L, 1R
4. IS MY HIP OVER MY FOOT AT TAKE-OFF
5. ARE MY ARMS ELASTIC? ALLOWING THE LATS TO STRETCH (LEFT BICEP BY LEFT CHEEK)
6. AM I BEING AGGRESSIVE COMING INTO THE PLANT?
7. HOW ARE MY RUNNING MECHANICS?
8. DOES MY PENULT. HAVE GOOD RHYTHM?
Plant and Penultimate Drills 9-29-10
Good Things:
1. Overall we are getting the timing down much better generally.
2. Most people seem to be getting the pole tip at eye level on the second to last left (aka 2L)
3. Rhythm and low heel recovery on the final step is improving.
Weak Areas:
1. Not controlling the drop with the right hand in addition to pressing the pole/arms complex forward.... Missing the "cocked" position on 2L.
2. Reaching & Toe pointing: Make this a focus on all that you do! Sprinting, Hill running, Intervals, Hurdle mobility, Med Balls, etc. IT TAKES REPETITION!
3. Full ROM through hips/knees.....while keeping hips tucked.
Isinbayeva: Sand pit drills: go to this page then scroll down to the "sand pit penetration" video link. Do not too get caught up the article.... although some of this is awesome, some is slightly different than our model.
http://www.usapolevaulting.org/articles/anewmodelandapproachtoviewingpolevaulttechnique.pdf
Make sure to click on higher resolution button @ 480p. The file was way too big in high def so I had to shrink it.
Areas to focus on when watching:
1. Am I controlling the pole tip drop with my right hand or is the hand staying on the hip then pushing forward....pulling me on my toes, out of posture, and forced reaching?
2. Body posture !
3. Is the tip at eye level on my 2nd to last left.
4. Are my running mechanics solid: heel through butt, toe flexed up, full knee motion, and vertical downstriking (no reaching)
5. At TAKE-OFF...am I extending up through the hands through a solid "line" of extension through hips and shoulders?
Areas to focus on when watching:
1. Am I controlling the pole tip drop with my right hand or is the hand staying on the hip then pushing forward....pulling me on my toes, out of posture, and forced reaching?
2. Body posture !
3. Is the tip at eye level on my 2nd to last left.
4. Are my running mechanics solid: heel through butt, toe flexed up, full knee motion, and vertical downstriking (no reaching)
5. At TAKE-OFF...am I extending up through the hands through a solid "line" of extension through hips and shoulders?
2010-2011 TRAINING BEGINS
The Tennessee pole vaulting squad returns 3 athletes this year and adds two new ones. Joe Berry will lead the charge as he makes his return from a red-shirt season and foot surgery. Robert Rasnick will hope to build off his strong finish to 2010 which included a trip to the NCAA finals. Chase Brannon looks to have a bright future for the Vols after learning the ropes and making some big improvements during a redshirt season. The Vols welcome Michael Maira and Tyler Porter. Porter won the 2009 & 2010 Georgia state championships, setting an all class record along the way at 16' 7.75". Maira comes to the Vols from New Jersey where he was a three time state champion. Bradley Holtz will continue to train and provide valuable leadership to the young pups. Tim Mack is also in Knoxville training hard and coaching some local vaulters.
2010 NCAA OUTDOOR CHAMPIONSHIPS
Eugene, OR
18th: Robert Rasnick - 5m
NH: Brad Holtz
The NCAA championship pole vault was marred with several unfortunate circumstances. The warm-ups and first few bars were run into a headwind with light rain coming and going at times. Then the officials forgot to actually raise the bar to 5.15m but allowed all the vaulters to have their attempts at what was still actually 5m. Then they decided to erase all of those jumps and start over, re-introducing several vaulters who were out and eliminating several vaulters who had "cleared". All and all, it was an embarassment for the sport and the NCAA. I feel terrible for the athletes who had to finish their career in such an idiotic fashion. The Tennessee vaulters did not bring their "A" game to this meet but gained valuable experience and learned lessons that should serve us in the future.
NH: Brad Holtz
The NCAA championship pole vault was marred with several unfortunate circumstances. The warm-ups and first few bars were run into a headwind with light rain coming and going at times. Then the officials forgot to actually raise the bar to 5.15m but allowed all the vaulters to have their attempts at what was still actually 5m. Then they decided to erase all of those jumps and start over, re-introducing several vaulters who were out and eliminating several vaulters who had "cleared". All and all, it was an embarassment for the sport and the NCAA. I feel terrible for the athletes who had to finish their career in such an idiotic fashion. The Tennessee vaulters did not bring their "A" game to this meet but gained valuable experience and learned lessons that should serve us in the future.
NCAA PRELIMINARY
Greensboro, NC
Robert Rasnick: 5.25m, 17' 2.5" PR
Brad Holtz: 5.25m, 17' 2.5" Ties outdoor PR.
With the season on the line, both vaulters stepped up big to advance to the NCAA Finals. Robert Rasnick posted a lifetime best on his first attempt, while Bradley cleared on his second attempt. The competition did not continue after only 12 remained, so both guys stopped after 5.25m. Both vaulters will travel to Eugene, OR and compete on June 10th for the NCAA championship. This is the first time since 1996 that UT has taken two vaulters to the NCAA. The last duo to attend the NCAA's together was Lawrence Johnson (19' 8") and Dan Monaghan (17'6") both traveling to Eugene as well. The Vols had a great day that meet as LoJo set the NCAA meet record at 19'1". This will be Brad's final collegiate meet for the Vols and he is trying to finish his career bith a big BANG.
Robert Rasnick: 5.25m, 17' 2.5" PR
Brad Holtz: 5.25m, 17' 2.5" Ties outdoor PR.
With the season on the line, both vaulters stepped up big to advance to the NCAA Finals. Robert Rasnick posted a lifetime best on his first attempt, while Bradley cleared on his second attempt. The competition did not continue after only 12 remained, so both guys stopped after 5.25m. Both vaulters will travel to Eugene, OR and compete on June 10th for the NCAA championship. This is the first time since 1996 that UT has taken two vaulters to the NCAA. The last duo to attend the NCAA's together was Lawrence Johnson (19' 8") and Dan Monaghan (17'6") both traveling to Eugene as well. The Vols had a great day that meet as LoJo set the NCAA meet record at 19'1". This will be Brad's final collegiate meet for the Vols and he is trying to finish his career bith a big BANG.
SEC OUTDOOR CHAMPIONSHIPS
It was a rough day for the Volunteers. In spite of great warm-ups, the delays and conditions got the best of the UT contigent of Brad Holtz and Robert Rasnick. Both vaulters failed at their opening heights. We will regroup for the NCAA regionals with plans to advance to the NCAA Finals.
SEA RAY RELAYS
6th: Brad Holtz: 5.15m, 16' 10.5"
NH: Robert Rasnick
Chase Brannon (Open Section): 14' 7"
Brad managed 5.15m in the invite today and moved through some of his biggest poles before facing a couple of tough headwinds at 5.25m. Robert Rasnick continued to struggle with run throughs in the warm-ups and suffered a no height. Chase Brannon cleared 14'7" in the open section and blew through all his poles at 15'1" but looks ready to make huge strides in the near future. 
FLORIDA RELAYS
4th: Brad Holtz: 5.25m, 17' 2.5" - Outdoor PR
12: Robert Rasnick: 5.05, 16' 6.5"
Brad Holtz opened up his first meet competing for Tennessee this season with an outdoor PR of 4 inches. He continues to build on his indoor momentum. Robert Rasnick struggled on the runway but managed to clear 5.05m before exiting at 5.15. 
VIRGINIA TECH LAST CHANCE - 2010
Blacksburg, Virginia
4th: Brad Holtz (unattached): 5.38m, 17' 7.75" Personal Best
6th: Robert Rasnick: 5.22m, 17' 1.75" Personal Best
8th: Joeseph Berry: 5.22m, 17' 1.75" Seasonal Best
Brad Holtz highlighted the day with a smooth first attempt clearance at 5.38m. He does not have indoor eligibility but should make a huge impact on the squad as he has outdoor eligibility remaining. Joe struggled early but rallied to clear 5.22 on his 3rd attempt before taking 2 good attempts at a NCAA qualifier 5.38m. Rasnick, still vaulting at seven lefts, cleared a lifetime best of 5.22m. He also took some good shots at 5.38m. Although we failed in our mission to get someone to the NCAA's, this meet appears to be a very positive springboard for the outdoor season. Three guys, who look like they have another 6-10 inches in their vaulting in the near future. We will take a few days off, return to some base training, and re-visit some technical work as we move toward the Florida Relays.
4th: Brad Holtz (unattached): 5.38m, 17' 7.75" Personal Best
6th: Robert Rasnick: 5.22m, 17' 1.75" Personal Best
8th: Joeseph Berry: 5.22m, 17' 1.75" Seasonal Best
Brad Holtz highlighted the day with a smooth first attempt clearance at 5.38m. He does not have indoor eligibility but should make a huge impact on the squad as he has outdoor eligibility remaining. Joe struggled early but rallied to clear 5.22 on his 3rd attempt before taking 2 good attempts at a NCAA qualifier 5.38m. Rasnick, still vaulting at seven lefts, cleared a lifetime best of 5.22m. He also took some good shots at 5.38m. Although we failed in our mission to get someone to the NCAA's, this meet appears to be a very positive springboard for the outdoor season. Three guys, who look like they have another 6-10 inches in their vaulting in the near future. We will take a few days off, return to some base training, and re-visit some technical work as we move toward the Florida Relays.
SEC INDOOR CHAMPIONSHIPS - 2010
University of Arkansas
6th: Robert Rasnick: 5.15m, 16' 10.5"
8th: Joeseph Berry: 5.00m, 16' 4.5"
The Vols pole vaulters had a difficult day at the SEC's. Joe Berry had excellent warm-ups but was not able to carry that momentum into the meet. He struggled with standard placement and had some inconsistencies in his run. Rasnick also had some difficulties with his run, but managed to battle back for a big 3rd attempt clearance at 5.15m. This ends the Tennessee streak of 8 consecutive SEC pole vault championships. Although we were all disappointed in the results, the guys have the time and the talent to rally back this year. The guys will travel to a last chance meet next weekend.
6th: Robert Rasnick: 5.15m, 16' 10.5"
8th: Joeseph Berry: 5.00m, 16' 4.5"
The Vols pole vaulters had a difficult day at the SEC's. Joe Berry had excellent warm-ups but was not able to carry that momentum into the meet. He struggled with standard placement and had some inconsistencies in his run. Rasnick also had some difficulties with his run, but managed to battle back for a big 3rd attempt clearance at 5.15m. This ends the Tennessee streak of 8 consecutive SEC pole vault championships. Although we were all disappointed in the results, the guys have the time and the talent to rally back this year. The guys will travel to a last chance meet next weekend.
Tim Mack - Former Vol wins 2010 USA Indoor Championships
Former Vol Tim Mack, still vaulting at age 37, won the USATF indoor championships Saturday afternoon. He vaulted a season best 5.70m (18' 8.5") to take the win. Lools like Tim will be making the trip to the Persian Gulf to visit Doha, Qatar. This is the site for the 2010 World Indoor championships. He and Derek Miles finished 1-2 at the USA indoors.
UT POLE VAULT - HIGHLIGHT TRAILER
Having music difficulties....Please go to direct link on Viddler:
http://www.viddler.com/explore/tennpolevault/videos/8
http://www.viddler.com/explore/tennpolevault/videos/8
Virginia Tech #2
Blacksburg, VA
Brad Holtz: 5.21m - 17' 1" (unattached)
Joe Berry: 5.05m - 16' 6"
Robert Rasnick - NH
A mixed bag of results here. All three vaulters appear to be on the upswing, but the results didn't really come to fruition here. Brad Holtz (competing sick) completed his third consecutive meet over 17', showing the most confidence and consistency of his career. He continues to tweak things as he prepares to complete his final season of outdoor eligbility for the Vols. Joe Berry continues to show signs of big things to come if he can clean up his take-off and and be more efficient on bigger poles. Robert Rasnick appeared to regain his confidence in Virginia and the sky is the limit for him when things all come together. Joe and Brad will now prepare for a very deep competition at the SEC. We hope to bring home another crown to Big Orange Country and to provide much needed points to the men's team.
Brad Holtz: 5.21m - 17' 1" (unattached)
Joe Berry: 5.05m - 16' 6"
Robert Rasnick - NH
A mixed bag of results here. All three vaulters appear to be on the upswing, but the results didn't really come to fruition here. Brad Holtz (competing sick) completed his third consecutive meet over 17', showing the most confidence and consistency of his career. He continues to tweak things as he prepares to complete his final season of outdoor eligbility for the Vols. Joe Berry continues to show signs of big things to come if he can clean up his take-off and and be more efficient on bigger poles. Robert Rasnick appeared to regain his confidence in Virginia and the sky is the limit for him when things all come together. Joe and Brad will now prepare for a very deep competition at the SEC. We hope to bring home another crown to Big Orange Country and to provide much needed points to the men's team.
New Balance Invitational
New York City
2. Joe Berry: 5.20m, 17': SB
3. Brad Holtz: 5.20m, 17'
6. Robert Rasnick: 5.10m, 16'9"
The guys competed well in New York, always a fun but hectic meet to attend. Joe set a seasonal best, clearing 17' feet as he regains his form from injury. Brad vaulted very well, easily clearing 17' feet and having good attempts at a PR of 17'4". Robert started slowly but had a big clearance at 16'8" before just missing due to standards at 17'. We will train for the next 2 weeks to prepare for out run-up to SEC's and NCAA's.
2. Joe Berry: 5.20m, 17': SB
3. Brad Holtz: 5.20m, 17'
6. Robert Rasnick: 5.10m, 16'9"
The guys competed well in New York, always a fun but hectic meet to attend. Joe set a seasonal best, clearing 17' feet as he regains his form from injury. Brad vaulted very well, easily clearing 17' feet and having good attempts at a PR of 17'4". Robert started slowly but had a big clearance at 16'8" before just missing due to standards at 17'. We will train for the next 2 weeks to prepare for out run-up to SEC's and NCAA's.
Rod McCravy Invitational
Lexington, KY
2. Robert Rasnick: 5.20m - 17' .5" - Indoor PR
3. Brad Holtz: 5.20m - 17' .5" (unattached)
4. Joe Berry : 5.05m - 16'6"
9. Chase Brannon: 14' 7" (unattached)
In spite of the tough travel conditions and weather, the Volunteer pole vault squad took a huge step in the right direction Saturday afternoon. Robert Rasnick vaulted more aggressively today, still at a short approach to easily clear 17' and take shots at 17' 6". Brad Holtz vaulted well from 7 lefts as well, clearing clearing an early season best of 17'. He vaulted with a heavy heart after losing his grandmother this weekend. Prayers go out to his family. Joe Berry returned to action, clearing 16'6" in his first meet back. He looks for much bigger heights in the next month, as he gets things dialed in from long run. Chase Brannon looks for bigger heights as he implements some major technical changes. Robert, Brad, and Joe will now prepare for a major competition in New York next weekend.
2. Robert Rasnick: 5.20m - 17' .5" - Indoor PR
3. Brad Holtz: 5.20m - 17' .5" (unattached)
4. Joe Berry : 5.05m - 16'6"
9. Chase Brannon: 14' 7" (unattached)
In spite of the tough travel conditions and weather, the Volunteer pole vault squad took a huge step in the right direction Saturday afternoon. Robert Rasnick vaulted more aggressively today, still at a short approach to easily clear 17' and take shots at 17' 6". Brad Holtz vaulted well from 7 lefts as well, clearing clearing an early season best of 17'. He vaulted with a heavy heart after losing his grandmother this weekend. Prayers go out to his family. Joe Berry returned to action, clearing 16'6" in his first meet back. He looks for much bigger heights in the next month, as he gets things dialed in from long run. Chase Brannon looks for bigger heights as he implements some major technical changes. Robert, Brad, and Joe will now prepare for a major competition in New York next weekend.
Virginia Tech
Blacksburg, VA
Robert Rasnick: 4.97m - 16'3.5" Indoor PR
Robert Rasnick: 4.97m - 16'3.5" Indoor PR
Chase Brannon: 4.60m - 15' 1" PR
Brad Holtz: NH @ 4.97
The guys took a step in the right direction this weekend, although they continued to struggle a bit. Chase Brannon competed well in the Friday night section, setting a new personal best. Robert Rasnick set a new indoor PR, vaulting from a short approach. Brad Holtz had very solid warm-ups but failed to clear his opening height.
Kentucky Invite
Robert Rasnick: 15'7" - Tennessee
Chase Brannon: 14' 00" - Unattached
Brad Holtz : NH (@ 16') - Unattached
Joe Berry: DNC
The squad struggled in the season opener, as we failed to find the level of aggressiveness and competitiveness we have been pursuing. The guys have shown great commitment in training to achieve their seasonal and team goals and we will move forward as a team to make those goals a reality. We look forward our next competition at Virginia Tech which should provide a high level of competition and an excellent venue.
Chase Brannon: 14' 00" - Unattached
Brad Holtz : NH (@ 16') - Unattached
Joe Berry: DNC
The squad struggled in the season opener, as we failed to find the level of aggressiveness and competitiveness we have been pursuing. The guys have shown great commitment in training to achieve their seasonal and team goals and we will move forward as a team to make those goals a reality. We look forward our next competition at Virginia Tech which should provide a high level of competition and an excellent venue.
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