Cindy Williamson Coaching Tips

• Cindy Williamson

• Pole Vaulter

• I am currently a junior, and have been vaulting for three years now. I have an excelent coach. I've been having pole problems, one is too stiff, and the other is too soft.
  I have only vaulted a mere 9' in competition, but have cleared a bar set at ten feet in practice a few times. My coach seems to think I will do it this summer.

• The approach. If you don't have enough speed coming down the runway, then you can have many problems during your plant and swing up.

• High knees and great speed. You also need a gradual drop-zone.

• Look up to your "watch" as my coach would say. Don't collapse your arms. Hold it out.

• Swing your tail leg as quickly as possible.

• This is an area which I am not the greatest, but my coach says, "Get fully inverted, keep your chin to your chest, and shoot over the bar, not at it."

• Stay in shape. Go to local camps if they are offered. Myself, I will be attending the Fresno State Pole Vault Camp in June. Try lap swimming and distance running to keep up your stamina.

• My favorite drills for the pole vault are the progressions. From about four steps, straight vaulting, doing inverts. I also like Power Plants, or lift ups. Where someone stands behind you as you approach the box at about two or three steps out. They catch you in your takeoff position. This really helps your plant.

• I like mine at about shoulders' width. My teammate has a huge grip and it throws off her invert. She simply can't.

• This I don't really have an answer for. Hold where you feel comfortable or where your coach tells you. If you have a stiff pole, I always found that holding up on it makes it softer. If you have a pole that's too soft, hold down on it, this will make it seem stiffer.

• KNOW WHAT YOU ARE DOING!!! PAY ATTENTION AT ALL TIMES!!!

[Return to Coaching Board]