PRACTICES!

Ok, so I attended a pre season practice last Tuesday.  I am concerned all that we worked for in December is slipping away.  SO...

a few notes.
ONE: push yourselves. even an easy workout can be usuful.
TWO: be in the front. LEAD by example. Show yourself and others that you are the best, or are working to be the best
THREE: use the bands. Coach Williams knows about them. They will make you stronger/faster/better.
FOUR: BE CONFIDENT!!!!

In addition, I will be missing the first week of practice.  Its the sprinter's workout THEN...
Zach - please take charge of the vaulters and lead them in this workout after you finish what the coaches have you run.  It is open to anyone who wants to do it, but it is to be taken seriously.

remember, FORM is more important than Quantity. So please check your form often as well as watching others.

ok - on to the workout.

30 seconds EACH

SQAUT JACKS - starting tall with hands above head, its a jumping jack into squat.
BURPEE - jump up, jump in to plank, jump in, jump up, repeat
MOVING PUSH UPS - when moving, the hand and the foot move at the same time. MOVE both directions - 5 one way, 5 the other way

45 SECOND BREAK - REPEAT 2 more times.

30 seconds EACH

IN and OUTS - in plank position, jump in, jump out, jump in, jump out....
FROG JUMPS - Wide squat stance - jump right, touch the floor, jump back, touch the floor, jump left, touch, jump front.
JUMP AND RUNS - Jump down into plank, 6 push ups, plank run for count of 6, jump UP reach for sky, Jump into plank, REPEAT.

45 SECOND BREAK - REPEAT 2 more times.

Ab workout.

We have done all these exercises before, so you should know them.  Remember to keep the knees behind the ankle and the weight on the heels.

I want you strong and ready for this season. You are all already in great shape! Lets keep it up so we get stronger everyday!

WELCOME 2013 VAULTERS!!!

This is our website. I post things on here after meets, including videos and notes.  Check back often and please let your parents or anyone else that wants to see these things that this page exists.

I hope you all are enjoying the pre season. Coach Nassif's workouts are running oriented. You're in track, you should get used to running.

But pole vault is a lot more than just running, so here is a list of things that i would like you to do after each of his workouts:

30sec ABs - the one that we do at the end of each practice

Step ups - at the bench - 50 on each leg - make sure you step ALL the way up.

push ups - 50! - but a mix of all the kinds we do

   10 - "V" push ups - start in the plank - walk feet into hands until they wont go anymore, then push up. butt should be high in the air

   10 - push up jacks - start in plank, when down, legs are apart, push up and come back to plank position

   10 - moving push ups ONE way

   10 - moving push ups THE OTHER WAY

   10 - your choice

BAR WORK

   3 sets 10 - throw downs

   4 sests 8 - leg lifts - hang, keep body still and knees straight, bring feet up to waist level

   5 sets 5 - rollbacks - use a ball to keep head in correct position.  If you cannot do these, try 2 each set, then finish the set by bringing the knees to the chest.

HAVE A GREAT PRE SEASON!!! I will see you soon!

AND , to have some fun, here are some pole vault videos from this past year

MENS OLYMPIC TRIALS

MENS OLYMPIC FINALS

WOMENS OLYMPIC FINALS

WOMEN'S NCAA

Regions - Boys 5/2

A week late, but here none the less.  I am so proud of each of you  - all three PR-ing. That is the best that can be asked for on the last meet of the season.  I hope that you all can still learn form these videos as we go on in the post season to individual workouts and summer camps. Please note that the season doesn't have to be over completely.  I am looking at one more meet for competition. JUNE 23 at ASU is the Grand Canyon Games (http://www.gcsg.org/events/summergames/track.php) and is open to anyone to vault.  REQUIREMENTS TO VAULT: you must me a member of UASTF (http://www.usatf.org/assoc/az/) when applying, please join club # 48-0412 (that't my club North Valley Pole Vaulters) if you are already a member, and not in my club, thats fine, you can still jump, but you should be part of SOME club to make practices or coaching legal for your next year of competition) Age groups go like this: Adult age groups only, including (HS: 16-18), OPEN: 19-29), plus all standard five year age groups from age 30 upward, i.e., 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85-89, 90+ -  Based on age on day of meet. If interested let me know so we can get a pole to compete on.  We are now down a 13' 140' pole, but i think that we have all moved passed that by now.

HY - here is a link to you athlete page: http://www.athletic.net/TrackAndField/Athlete.aspx?AID=3970662
8'6.25"

9'.25"

9'6.25"

10'.25"

Zach - a link to your athlete profile page: http://www.athletic.net/TrackAndField/Athlete.aspx?AID=3095152

10'6.25"

11'.25"

11'6.25"

12'.25"

Stephan: link to athlete profile sorry they spelled your name wrong (you gf has to believe you now!) : http://www.athletic.net/TrackAndField/Athlete.aspx?AID=936515

10'.25"

11'.25"

11'6.25"

12'.25"

12'6.25"

a sensitive issue - for all

Sports are supposed to give women confidence and high self-esteem, but this is not always the case. Why is it that female athletes are more prone to eating disorders than non-athletic women? What is it about athletics that makes women strive more ardently for the “perfect body”? 

A Brown University article on female athlete body image, “Muscle vs. aesthetics,” quotes a study, saying that between 16 and 72 percent of female athletes experience eating disorders, as compared to only five to ten percent in the general population. What is the cause for this disparity? 

This same article provides an answer that is painfully obvious. “Female athletes are probably more at risk for eating disorders because they may have certain predisposing personal attributes that both make them athletes.They are driven to succeed and often ignore pain while trying to reach a goal.” Not to mention that some female athletes view their bodies as media for performance and success. When you start to think of your body as a tool instead of part of yourself, it is easy to become overwhelmed by the desire to make it perfect.

Nutritionist Laura Hutchinson believes that certain sports make women more prone to body image and eating issues. She says that “weight monitoring sports” and sports “that contain an aspect of aesthetic appeal” tend to put athletes at higher risk because “body shape plays a distinct role.” 

Most female athletes need upwards of 2500 calories a day to maintain their bodyweight.  Eating fewer calories, though bringing down the "number", hurts the body.  Muscles are not replenished correctly, and therefor cannot heal from the workout properly.  Poor eating habits lead to prolonged injury and injury prone athletes.  This leads to poor performance and then low self esteem, which then propagates the body dsymorphia more with the mentality of  "if i was skinnier, id be better"

I bring this up because i think we need to be more careful in the comments that we make towards each other and other competitors.  16- 72 % is an alarming percentage. that means that you have competed EVERY WEEK against at least one person struggling with this.

Pole vault is an extremely demanding sport. you need strength in many different aspects. It takes coordination and focus. It takes dedication and skill, as well as a little "all out" attitude and a ton of strength.  As much as it takes physically, what it takes most of all is confidence.  If there is anything that is hindering your confidence, it will show in your performance.  

The way you see your body, or your body image, affects your confidence. What you say about someone else's body affects THEIR body image.  Please be careful with your words, they can cut like daggers.

So what is a healthy body image? and how can you encourage others to have a healthy image?  

First and foremost, numbers do not matter. The number on the scale is irrelevant to an athlete - i know that's not necessarily easy to understand with pole vault because of pole weight restrictions. Those restrictions are good in intentions, but misguided for most beginner vaulters because they are not holding at the top of the pole (every 6" down from the top adds 10 pounds to the pole weight that is marked at the top - meaning that if you are holding 2' down on a 120 pole, its like holding at the TOP of a 160)  

It is true that our sport focuses on weight a little, BUT the number is not important to a healthy body.

As your coach, i want to see people jump on pole that are OVER their body weight - like if you weight 140, i want you jumping on a pole that says 160.  That means that you are stronger and more skilled than the pole made for your weight.  As vaulters we strive to keep moving UP on the poles, not down to a number that is smaller.

It is about strength and tone more than a "goal number" or what society calls an ideal weight.  It is about being CONFIDENT in who you are because of WHO YOU ARE and what you can do, not because of what you look like.  

I am proud of each and every one of you for sticking with such a difficult sport through the season.  Through ups and downs and injuries, you made it and were able to accomplish great things.  Be proud of yourselves.

Build muscle - not fat

i know a few of you are concerned about your weight. and i know some of you want to build more strength... here are a few foods that can help.

To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.

Eating fats also helps fat loss: your body holds fat if you don't eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.

Lots of you struggle to get these foods. Sometimes because you're too busy or sometimes because you just lack information. This list will help you 

1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.

Don't worry about cholesterol in eggs. Dietary cholesterol isn't bound to blood cholesterol. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.

2. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it's corn/grain fed. Go with wild salmon.

3.Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.

4. Yogurt. Contain bacteria that improve your gastrointestinal health. Don't buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds. CHECK THE INGREDIENTS of your yogurt.  Many add high fructose corn syrup, or sugar in general.  try Greek yogurt with strawberries or honey. 

5. Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it's unstable and contains no fiber.

6. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're askinny guy who wants to gain weight.

Anything works: almonds, walnuts, cashews, hazelnuts, ... Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.

7. Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. 

8. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat othercruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, ...

9. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. a baby spinach salad with dinner will be a nice healthy addition.

10. Turkey. If you don't believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it's so dry). Eat turkey with spinach & quinoa.

11. Quinoa. South American "king of grains". Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it's better quality. Eat it post workout with meat & spinach.

12. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.

13. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

14. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

15. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

16. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

17. Water. Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.

18. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.

Putting it All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you'll build muscle & lose fat.

RECOVERY FOODS - read this!!!

If you work out seriously, whether it's running, weightlifting or any other intense sport, you have to make sure that you're giving your body the fuel and nutrients it needs to recover adequately from the effort.


After a workout, your body's stores of glycogen -- the carbohydrate that is stored in the muscles and liver -- are depleted. If you don't replenish them, your body won't recover properly and your performance will suffer during your next workout. This is particularly important for athletes who partake in intense training sessions or competitions. If you only workout a couple of times a week, you will likely restore your glycogen between sessions; however, athletes who train hard almost every day must really pay attention to what they eat immediately after they exercise.


That's where the concept of "recovery foods" comes in. The best way to replenish your glycogen stores is to consume carbohydrate-rich foods within the 30 minutes that follow your workout. Since your blood flow is increased and your muscle cells are more sensitive to insulin right after your workout, you'll get the best results if you consume recovery foods within this time frame.


Ideally, you should ingest approximately 3/4 of a gram of carbohydrates per pound of body weight within 30 minutes of your workout, and about the same amount or slightly more two hours later.


if you weigh 110 - thats 83 grams
if you weigh 120 - thats 90 grams

if you weigh 130 - thats 98 grams

if you weigh 140 - thats 105 grams

if you weigh 150 - thats 113 grams

grams = (your weight) * (.75)

But it's not all about carbs. Studies have shown that including some protein -- 10 grams to 18 grams is ideal -- in your post-workout snack or meal helps to replenish the glycogen more quickly, and stimulates muscle growth and repair. Also, don't forget to rehydrate your body by drinking lots of fluids after your workout.


One word of caution: Because many of these foods, particularly those specifically designed as recovery foods, are meant to restore glycogen, they are often high in sugar. Therefore, if you aren't a serious endurance athlete undergoing intense training, you should probably steer clear of the high-sugar choices if you don't want to end up ruining your efforts by packing on the pounds.


That being said, the following 10 recovery foods offer a good balance of both carbs and protein, and generally contain little fat. While each individual food may not offer the optimal amounts of protein and carbs outlined above (only a complete meal will give ideal amounts), these snacks are a good start. I chose a mix of commercial products designed as recovery foods and natural foods you can buy at any supermarket.


Number 10
PowerBar Energy Bites
These little crispy clusters come in three flavors -- Chocolate Crisp, Oatmeal Raisin Crisp and Peanut Butter Crisp -- are great for an energy boost before or during an intense workout, but they're also perfect as a post-workout recovery snack. A 50-gram bag of the Chocolate Crisp variety contains 200 calories, 32 grams of carbs, 8 grams of protein, and 5 grams of fat. Oh yeah, and they also contain a bunch of essential vitamins and minerals. Bonus.

Number 9
Low-fat granola cereal
A good choice is GOLEAN by Kashi: A 1-cup serving has 140 calories, 30 grams of carbs, 13 grams of protein, and 1 gram of fat. And with 10 grams of dietary fiber -- which helps you to lose weight and may prevent cancer, diabetes, heart disease, and obesity -- you'll already have 40% of your recommended daily value. But beware of other granola brands that may be much higher in calories, sugar and fat. Your best bet is to read the labels closely. Also, be on the lookout for a new generation of recovery cereals, such as Nature's Path's Optimum ReBound, which should be available in the organic foods section of your local grocery store.


Number 8
GeniSoy Protein Bar
Despite its name, GeniSoy's bar isn't just a good source of protein. In fact, with 220 calories, 33 grams of carbs, 14 grams of protein, and 4 grams of fat per bar, it is a perfect recovery food. Plus, you get all the health benefits of soy, which reduces the risk of heart disease, promotes bone health, helps prevent prostate cancer, boosts the immune system, and more. However, this bar is high in sugar, so beware if you're not a serious athlete.


Number 7
Cinnamon raisin bagel
The key here is size; while a small bagel can be a good post-workout snack, a super-sized one can ruin all your training efforts. Aim for a 70-gram whole-grain bagel (about 3 inches in diameter), which contains approximately 190 calories, 38 grams of carbs, 7 grams of protein, and 1.2 grams of fat. It is also a source of dietary fiber, vitamins and minerals.


Number 6
Meal-replacement drink
There are many types of meal-replacement drinks out there, but they are not all created equal; some are not as "healthy" as they seem. A good choice is Boost, which has 240 calories, 41 grams of carbs, 10 grams of protein, and 4 grams of fat per 8-ounce bottle. Boost is also an excellent source of 26 vitamins and minerals, but it does contain 27 grams of sugar per bottle, so don't go overboard.


Number 5
Fruit smoothie
Tasty and refreshing, a fruit smoothie is also a great recovery food. But beware of commercial mixes as they can contain a lot of sugar, and even fat. Your best bet is to make your own. Try this recipe: In a blender, combine 2 chilled bananas, 2/3 cup of strawberries or mango slices, 12 ounces of chilled grape juice or any fruit nectar, 8 ounces of fat-free yogurt, and 1 tablespoon of honey (optional). This makes six servings, each of which contains 152 calories, 47 grams of carbs, 6 grams of protein, and 2 grams of fat. It is also a good source of fiber, and vitamins and minerals such as vitamin C, calcium and iron.


Number 4
Clif bar
Clif Bar is a "natural" energy bar (70% of the ingredients are organic) that is marketed both as a pre-workout energy-boosting snack, as well as an ideal recovery snack due to its 4-to-1 carbs to protein ratio. In fact, the Chocolate Brownie flavor boasts 240 calories, 45 grams of carbs, 10 grams of protein, and 4.5 grams of fat. It is also an excellent source of dietary fiber, soy, and many essential vitamins and minerals. This bar is an all-around excellent choice.


Number 3
Peanut butter and honey sandwich
Not all recovery foods have to be purchased in a foil wrapper or plastic bottle at a heath food store or gym. A simple post-workout snack consists of peanut butter and honey on two slices of whole-wheat bread. Although this snack is higher in calories, carbs and fat than any other option on this list, it is also more filling than many other choices and contains "healthy" complex carbs. One peanut butter and honey sandwich has approximately 430 calories, 73 grams of carbs, 13 grams of protein, and 14 grams of fat.


Number 2
Endurox R4
Specifically designed as a recovery drink, Endurox R4 is composed of the optimal 4-to-1 ratio of carbs to protein necessary to replenish glycogen stores, as well as antioxidants to decrease muscle damage and glutamine to reduce stress on the muscles. Two rounded scoops (74 grams) of the ready-to-mix powder (chocolate flavor) contain 270 calories, 52 grams of carbs, 13 grams of protein, and 1.5 grams of fat. However, with 44 grams of sugar, you should really steer clear of this unless you are a serious endurance athlete.


Number 1
1% chocolate milk

Yup, believe it or not, 1% chocolate milk is one of the best recovery foods out there. Two cups of this sweet stuff provide you with 320 calories, 52 grams of carbs, 16 grams of protein, and 5 grams of fat. Okay, so it does contain some saturated fat and is fairly high in sugar, but as an occasional glycogen-boosting drink after a hard workout, chocolate milk is a great choice.

http://www.askmen.com/top_10/fitness_top_ten/34_fitness_list.html

Home Meet - 4/18 - Bradshaw Mountain & Tolleson

Second home meet and last wednesday meet of the season. I apologize that i did not get the camera out sooner as i missed the girls competition. Please remind me if i am missing things like that - sometimes its hard to be the coach, team videograpaher and run the meet. BUT, i want to send a shout out to Alicia who did PR with a jump of 7'6 - making her week total a 2' improvement!.  So the only videos i have are of Hy, Zach, and Stephan.

Hy - 9'

Hy - 9'6
attempt 1

attempt 2

attempt 3

Hy - 10'
attempt 1

attempt 2

attempt 3

Stephan - 10'

Stephan - 10'6
attempt 1

attempt 2

attempt 3

Zach - 10'

Zach - 10'6
attempt 1

attempt 2

Zach - 11'
attempt 1

attempt 2

attempt 3

Zach - 11'6
attempt 1

attempt 2

attempt 3