Ashley Harber Coaching Tips

Name:

Are you an Athlete(Avid Pole Vaulter), Coach, or Both?

What is your Personal Best or Your Athletes Best (Basic Background)

I am only a freshman in high school, so this is my first year. I weigh 100lbs, and stand about 5'2''. I have jumped only 7 in a meet, but jump much higher in practice.

1) What is the single most important thing in the Pole Vault?

Your head. I have know people who vault better than anyone in the state, but because they didn't have their head on, and were intesly thinking about what they were going to do, they get messed up and no height!!!

2) What makes a great approach?

First of all, your step must be correct. At state this year, someone marked my step wrong, and my whole meet was thrown off!! Second is the steady increase in speed, and lastly is the penultimate step at the end!

3) What makes a great plant?

EARLY plants are the best!! You must make sure to be tall, and jump hands up at take-off!

4) What makes a great swing up?

Having the left leg fully extended all the way down and then making an arc with it while you bring it around quickly!!

5) What makes a great top?

This is the part that is holding me back from goood heights just because of my lack of strength, but I am told it is to get all the way inverted and reach feet all the way up the pole.

6) What advice do you have for the off/pre season?

Weight training is very important!! You should also run. I do cross country in my off season. But I am on a pole vaulting team oin the AAU and USA/TF, so I really don't have an off season. And train with people who are better than you, sure it makes you feel lousy, but it will help you alot in the long run!!

7) What are your favorite drills for the Pole Vault?

50M, 100M sprints, just all out vaulting, I am trying to learn how to do the gainer, deep penetration exercises, basically everything!!

8) What advice do you have on a Vaulters grip width?

About shoulders length apart, I find that you get more bend out of your pole when they are closer together, but mostly whatever feels comforatable to the vaulter.

9) What advice do have on a height of a Vaulters hand-hold?

Never try to rush to the top of tyhe pole, you will get there soon enough!! Hold low at first and inch up.

10) What advice do you have on how to keep the Pole Vault Safe?

Always practice with a spotter who knows what they are doing, and make sure the pit isn't to shallow!!

Send Comments or Questions to Ashley Harber at adam@gate.net