The TAKEOFF Magazine

The mission of TAKEOFF Magazine is to inspire amateur athletes to personal greatness.

My name is Adele San Miguel, and I am the co-founder of Pole Vault Carolina, a training facility based in Durham, North Carolina.

TAKEOFF is the next iteration of our club’s mission: to coach the athlete to their highest self. I’m thrilled to have you on our runway.

ADELE SAN MIGUEL, PUBLISHER + EDITOR

HELLO THERE!

December 2021

We are thrilled to celebrate the One Year Anniversary of TAKEOFF Magazine! We thank every one who is supporting our effort to inspire amateur athletes to personal greatness. This includes our advertisers over the last year: SPIRE Academy, Maggie Vaults Over the Moon, The Pole Vault Toolbox, The Pole Vault: A Violent Ballet, The Hudson Valley Flying Circus, Kanstet Runways, FiberSport Poles, RockBack Pole Bags, and Pole Vault Carolina.

To every coach and parent who allowed us to tell your athlete’s story, we are grateful. We have highlighted the accomplishments of 30 club athletes!

To elite coaches Jim Bemiller, Tim Mack, David Alan Butler, Tim Reilly, and Shawn Wilbourn who have provided expert feedback on the videos of young athletes, thank you. We know there are pole vaulters out there who are learning to pole vault from online videos. The Coach’s Critique department is for them!

To all who have shown support on social media, we appreciate your encouragement. In this issue, Ralph Hardy interviewed 2020 Olympic Bronze medalist Holly Bradshaw who, after her best season yet, is having the time of her life! The interview begins on page 22.

In the June issue of TAKEOFF, we featured Katie Nageotte in a story called Leading the Way. Now the Olympic champion, Katie joins us again and has written a letter to her 12 year-old self in If I Knew Then, page 34. It is a must read.

Debbie Chappell of UCS Spirit, the host of the National Pole Vault Summit, penned a brief history of the premier event which is unlike any other in the world. Page 16.

Tim Reilly of Northwest Pole Vault tells us the story of Ally Nieders and her commitment to Duke University. The Last to Believe is on page 14. (Also, welcome to Durham, Ally!)

The head track and field coach of Duke, Shawn Wilbourn, critiques a video of Sofia San Miguel for this installment of Coach’s Critique, pg 30.

There is so much more including an invitation for club and high school coaches to work together for the benefit of the athlete in Makes and Misses; an article on the importance of little victories; ClubHub athletes from Poseidon Pole Vault Club and Memphis Vault Club, and nutritional guidance on how to be a pro at eating protein. Here’s to Year #2!

All the Very Best, Adele

Letter from The Editor 3

Makes and Misses 6 ClubHub 8

NUTRITION: How to Be a Protein Pro 12

RECRUITED: Ally Neiders, The Last to Believe 14

The National Pole Vault Summit: A Brief and Charming History 16

MENTAL HEALTH: Little Victories Matter 20

Holly Bradshaw: The Time of Her Life 22

Coach’s Critique 30

If I Knew Then with 2020 Olympic Champion Katie Nageotte 34

Thank you to the following companies for advertising with us in this issue. Please take a moment to enjoy their ads.

Kanstet Runways pg. 29; FiberSport Vaulting Poles pg. 29; RockBack Bags pg. 21; and Pole Vault Carolina pg. 21. 4

National Pole Vault Summit: A Brief and Charming History Olympic Gold Medalist Tokyo 2020

Debbie Chappell

Summer McNeill

Kate Nageotte

Leah Granger

Neuroscience student Pole Vaulter. Middlebury College Little Victories Matter

Head Coach of Pole Vault Carolina

and Misses

Jose R. San Miguel

Shawn Wilbourn Head Coach Duke University

Ralph Hardy

Playright Masters Pole Vaulter

Holly Bradshaw: The Time of Her Life

Tim Reilly

Head Coach of NorthWest Pole Vault Club.

Recruited - Ally Neiders

MAKES & MISSES

By Jose R. San MIguel

THERE IS NO TEAM IN I.

Most athletes who come through our doors become members of two teams: school and club.

Many of their schools lack an experienced pole vault coach, poles, and landing systems that are in compliance with NFHS standards. Pole vault clubs fill this gap by providing all three.

Each athlete has their own reason to endure the ups and down of pole vaulting, the intense training necessary to succeed, the innate perseverance to continue when they plateau. This is their why.

As coaches we need to quickly identify the why for each athlete and create a supportive environment in which the team supports the individual’s success, not the other way around. The job of the coach is to develop the athlete to their highest potential, not to use athletes to score enough points to win meets. Without athlete development, the coach fails even if the team wins. School coaches and club coaches can find a way to work together to help the pole vaulter achieve their personal greatness.

Unfortunately, this is not simple. Every year we start our pre-season training in August and focus on general conditioning, strength, and technical development. Our goals

are clearly stated: our vaulters will be PR ready by the first official meet in November. We do this year after year.

What happens at this time of the season is that we lose several vaulters because they start attending school practices in early November for their indoor season. At those practices, some school coaches overlook the fact that our athletes have been training for months and are no longer in conditioning mode. Some make pole vaulters earn the right to be on the team by enduring unnecessary training: mile runs and reps of 400-600 meters. They are forced to do what every other track team hopeful has to do, and the work they have already put in with their club is not taken into account.

Here, the pole vaulter regresses. Their legs cannot take the pounding and they become injured with stress fractures and shin splints. Some make it back to the runway but they are never quite the same.

We advise our athletes to advocate for themselves with their school coaches. They do not know that you have dedicated the last three months to pre-season training and may assume you have been sitting on the couch since May. If a school coach insists that a conditioned pole vaulter run unnecessary distance to prove their commitment to the team, we advise them to give a

30% effort and to come in last place. The only one who can fully protect the athlete is the athlete themself.

I attend many meets each year and see high school athletes jumping by themselves at the pit. There are no coaches or adults supporting that athlete, even though the NFHS requires coaches to be present. Coaches are on the track somewhere but they are not at the pit as they cannot dedicate the 3 hours that pole vault will take to justify a couple of athletes.

We have other athletes who attend schools without any pole vault knowledgeable coaches but they do know that vaulters are well rounded athletes and they put them in other events to score points for the team, without considering the impact it has on the athlete’s performance in their main event, the pole vault.

I have had athletes running the 200, 4x100, and 4x200 while the pole vault meet is underway. Others have had to run the 1500m and 3000m, hurdles, or throw shot and discus, all to win a meaningless dual meet. While other events will benefit a vaulter, they must train in those events and not be thrown in on meet day. Being the highest scoring member on a track team will not assist an athlete earn a college scholarship. College coaches will note their mediocre marks in other events and assume they lack athletic ability, when what

they truly lack is proper develoment and forward thinking from the coach who put them in these events in the first place.

If an athlete is ranked 2nd in the state in pole vault, 83rd in the hurdles, 111th in the discus, and 139th in the long jump, what event should they focus on? It is clear where the expertise and potential lies. An athlete should not sacrifice development in the vault unless they are receiving proper training in complementary events like hurdles and long jump.

School coaches have limitations of the calendar and year-round access to facilities. Many clubs do not have these same constraints; we are here to work together, but we must first share the philosophy that the athlete comes first. The win any coach seeks should not be meet points but the development of the athlete. When the vaulter tastes the rush of achieving their why, when they grow in confidence through the adversity of the sport, when they make friends they will cherish forever, then we all win.

In football, maybe the axiom there is no I in team works, but it does not work for pole vault. In pole vault, there is no team in I, meaning the individual cannot compromise themselves for the benefit of the team. It is the work of the coach to support all of the I’s (individuals) in what is best for each of them, not what is best for the team or the coach.

Photo provided by Pole Vault Carolina

Poseidon Vault Club

Virginia Beach, VA

Avery Mangels

Avery Mangels understood that her existing athletic skills would not translate easily to pole vault. The former diver, distance runner, basketball, lacrosse, and soccer player tried out for pole vault anyway. After two meets, she quit everything else to focus on the vault and high jump.

Avery possesses the quality every coach wants: coachability. Avery never quits or complains. When it was to time to learn to hurdle and do proper Olympic lifts, Avery did so earnestly. Most importantly, when Avery struggles, she still encourages other vaulters.

Avery has the academics for the next level. A member of the Math, Science, and National Honor Societies at First Colonial High School, Avery is also on the Gifted Advisory Board.

Her coach, Tyrone Guzman, has been the most influential person in her track career. Despite whatever opinions Avery has of herself, Coach Ty encourages her to see her potential and achieve new milestones. She studies Sandi Morris’ vaults to figure out what parts of her own jump need tweaking.

Avery’s best pole vault memory is when she qualified for regionals. She had been coming up short all season and finally cleared the bar. That feeling of triumph is why she chases the next height. The other thing Avery appreciates about pole vault is

the community. Everyone is in pursuit of their personal excellence and is willing to extend a helping hand to anyone who might need it.

With a current PR of 9’9”, and some top placements at regionals and states, Avery is working on driving her knee at takeoff and being patient during the transition between swing up and inversion.

We wish Avery success this season, and in her next chapter post high school!

Photo provided by Poseidon Vault Club

Coach: Tyrone Guzman

Natalie Hubbard

The co-captain of the varsity tennis team is an unlikely pole vaulter, but don’t tell Natalie Hubbard. A junior at Catholic High School, Natalie also competes in hurdles, long jump, shot put, discus, triple jump, 200m and 400m proving the theory that pole vaulters are the best athletes on the track team.

After seeing Poseidon vaulters train Natalie decided to test herself in a new sport. She loves the combination of technique and intensity. Physically, she works hard in the gym and on the track; mentally she problem solves by figuring out how to make technical improvements. Pole vault has taught her that things she really wants to succeed in require patience. Striving to improve her form takes time.

Natalie aspires to compete collegiately as a vaulter or heptathlete. She is currently working on extending pressure on the pole with her bottom arm to create separation and improve her swing up. Her biggest struggle is maintaining confidence while competing. Natalie overcomes this by reminding herself to trust her training.

Last summer, Natalie trained with Olympic gold medalist Stacy Dragila at her facility in Boise, Idaho. Her time with Stacy reinforced the skills she learned from Coach Guzman, and taught her new ones. Training with Stacy was an honor.

As a sophomore, Natalie earned the varsity track MVP award and qualified for AAU nationals. She is the first vaulter at her school and thus the school record holder with a best of 9’6”.

Off the track and court, Natalie is the student chair of the Historical Preservation Commission of Virginia Beach, and a member of the NHS.

Join us in cheering Natalie on this season!

Photo provided by Poseidon Vault Club

Memphis Vault Club

Memphis, TN

Coach: Jason Vogt

Kathryn Hosp

A born leader with a high pole vault IQ, Kathryn Hosp has contributed greatly to the culture of Memphis Vault Club.

On her worst days the St. Benedict senior, still gives her best. Kathryn will grab the iPad to learn, and then teach what she learned to her teammates. Says coach Jason Vogt, ‘Kathryn has given more to this club than she has taken from it.’

Kathryn is the 2021 Indoor State Champion, and has broken her school record many times. Kathryn’s personal best is 12’1 and she is intent on beating the boy’s school record of 13’. Named to the Commercial Appeal and Daily Memphian All Metro Team and to the Tennessee Sports Writers Association All-State Team, Kathryn hopes to vault at the collegiate level.

Kathryn has struggled with losing confidence and running through. She overcomes this by doing shorter runs on smaller poles, focusing on technique, and working back up her pole series. Coach Vogt motivates her to be the best version of herself mentally and physically every day. She loves to watch Alina Macdonald jump because her inversion is in Kathryn’s words, ‘insane’. She is inspired by how Katie Nageotte took the unfortunate situation of her poles breaking last May and turned it into an opportunity to win the Olympics!

Outside of pole vault, Kathryn is into photography

and film. She films and edits videos for the football and basketball teams at her school, and has worked as a photographer for a local magazine.

Through pole vault, Kathryn has learned that it is easy to get wrapped up in negative self-talk after a few mess ups and it’s important to quickly reset her mind, focus on what’s next, and regain her confidence by looking at her accomplishments. Kathryn knows this strategy serves her in pole vault and in life!

Photo provided by Memphis Vault Club

Caroline Weems

Former gymnast Caroline Weems was introduced to pole vault by friend Kathryn Hosp. At her first practice she jumped 6’6” and the excitement of clearing a bar motivates her still. For Caroline, pole vault is the most fun sport on Earth. She loves the high energy meets where everyone cheers each other on.

According to her coach, ‘Caroline is on an upswing of personal growth right now and her athletic ceiling is only rising because of it. She may be the most unassuming athlete to join the Memphis Vault Club in years. Her personality is three times bigger than her stature. She is kind and quick to help others.’

Caroline has struggled with a fear of bigger poles, higher bars, and farther runs. She overcomes this by trusting her coach and herself. Caroline has never cared about anything else the way she cares about pole vault and has learned that the more she invests herself in the sport, the more success she enjoys. With a PR of ‘11’9.75”, Caroline is working on getting upside better and connecting with her pole.

Caroline was the runner up at the 2021 Tennessee Indoor State Championships. She has been named to the Division II Memphis All-Metro Track and Field team. Academically, she is Summa Cum Laude and is a member of the Math and English honor societies.

Caroline is the junior class president at St. Agnes Academy. Her favorite volunteer club is Forever Friends where once a month she hangs out with teens with disabilities.

Pole vault has taught Caroline that she has the most fun when she attacks every single jump with maximum effort. She thrives when she believes in herself and hopes to compete in collge and at the NCAA championships.

Photo provided by Memphis Vault Club

How to Be a Protein Pro

By Summer C. McNeill | B.S. Nutrition and Dietetics

What is protein and what does it do?

Protein is an essential macronutrient needed for our bodies to function properly. It plays many important roles in the body– building and repairing body tissues, assisting in metabolic reactions, and helping to coordinate bodily functions, just to name a few. As an athlete with increased energy needs, protein is especially important for growth and recovery so the body can reach optimal performance.

How much protein do I need?

It is a common misconception that more protein equals more muscles. In reality, muscle growth only occurs when you combine consistent strength training with regularly meeting your energy requirements. Consuming too much protein can put unnecessary strain on the kidneys and can lead to dehydration, among other things. According to the dietary guidelines for Americans, protein should account for 10-35% of your daily caloric intake. Depending on your personal needs and activity level, the exact amount of protein will vary. The Academy of Nutrition and Dietetics recommends that athletes consume 1.2 to 2.0 grams (g) of protein per kilogram

(kg) of body weight compared to 0.8-1.0g/kg for the average person. Endurance activities will fall closer to 1.2g/kg and strength training will be closer to 2.0g/kg.

So, what does that look like?

For an athlete weighing 150lbs (68kg) the recommended protein intake would be 81-136g per day. You can calculate your own protein range by multiplying your weight in kg by 1.2 and 2.0. Your daily goal should fall within that range, with adjustments made depending on your activity for the day.

Where can I get protein?

Food first, always! Most athletes can get all the protein they need by just eating a healthy, balanced diet. I know protein powders and supplements are cool and trendy, but they can be expensive and aren’t exactly necessary. Protein powders are a convenient option if you don’t have time to consume a full meal. If you do choose to use a supplement, make sure it is third-party tested for safety and accuracy of ingredients. You can search for third-party tested supplements at NSF.org.

Now back to the good stuff… real food! You can get protein from a

Photo credit Real Simple

variety of sources, both animal and plant. The following table contains a few examples of sources and their protein content.

Source Approx Protein Content

Chicken (4oz) 24.2g

Beef (4oz) 16.7g

Salmon (4oz) 23g Eggs (1 large) 6.3g Milk (1 cup) 8g

Tofu (3oz) 16g Black beans (1 cup) 15g Soy milk (1 cup) 6.3g

Quinoa (1 cup) 8.1g

Chickpeas (1 cup) 13.7g

Greek yogurt (1 cup) 12g

Cottage cheese (1 cup) 14.9g

Peanut butter (2 tbsp) 7g Almonds (1/2 cup) 16.5g

There are so many great sources of protein! Be sure to try different types

and find the ones that work best for your lifestyle.

When should I eat protein?

Protein should be spaced out during your day and be included in every meal, that way your body will always have the tools it needs to perform essential functions. For optimal recovery and growth, research shows that protein should be consumed within two hours of exercise. Be sure to pair your protein with a carbohydrate to replenish your glycogen stores. Don’t forget to also fuel properly on your rest days. Your body will still be recovering from the previous days of exercise and it needs all of the nutrients it can get to keep you at your best. If you are struggling to consume enough protein, don’t worry. You don’t have to reach that recommended number right away.

Increase your protein intake slowly by adding in protein rich snacks between meals throughout the day.

Summary

Protein is a vital part of everyday life, but it is especially important for an athletes’ growth and recovery. Consuming adequate protein from a variety of animal and plant sources will help you feel and perform at your best. Remember to include protein at every meal and consume a protein rich snack or meal within two hours of exercising for optimal recovery.

Want a personalized nutrition plan? Find a dietitian here: https://www.eatright.org/find-a-nutrition-expert?rdType=url_edit&rdProj=fane_update&rdInfo=fae

If you or someone you know is struggling with an eating disorder please seek help: https://www.nationaleatingdisorders.org/help-support/contact-helpline

RECRUITED

ALLY NEIDERS Duke University

Photo provided by Tim Reilly

The Last to Believe

By Tim Reilly

This gifted athlete first came to me as a tired level 8 gymnast in the summer before her 8th grade year. Ally took to pole vault like she was created for the event. I told her mom I saw the best 8th grader in the USA within 12 months, and Ally proved me right. She won gold at the Junior Olympics that summer with an 11’3 PR; won again indoors at Ocean Breeze in the 15-16 year age group; and won the freshman bracket at New Balance in Greensboro 6 months later with 12’9, a best for her. Prophetically, among impressed fans she met that day was Duke vault coach Shawn Wilbourn, who said he looked forward to reaching out to her in a couple of years. Ally quit gymnastics, engaged speed and lifting coaches for days not vaulting, and appeared to have launched a charmed career without limits.

But who arrives at greatness with a straight, easy path?

As Ally entered her sophomore year with a 13’ PR, she came to her first plateau of jumping progress and needed to rebuild her takeoff. This felt like regression to her. By spring, Covid struck down all league and national meets, and the stagnation became oppressive. Fifteen months without improved marks can be desolating. What if I’ve peaked? What will colleges think? My family expects much of me. I feel like I’m disappointing them every day. It became clear to me that this charmed success story could be derailed if we didn’t de-emphasize the vaulting and place daily and weekly gains on the mental side as primary.

As usual, Ally and her family were all in. The first beam of light shot through and freed her to jump a 13’6 PR in January of last year. The solitary goal that day was to jump for herself, and a huge load was lifted from her shoulders. Then in her limited outdoor season she carried her school team as sprinter and improved her PR to 13’9. Finally, she arrived at the NSAF Championships in Eugene with rekindled passion just one week after watching the Olympic Trials there. For the first time, she broke the 14’ barrier and won a national silver with teammates Hana and Amanda Moll sharing the podium on either side of her. Two weeks later they all made 14’ again and were the first ever high school trio to top 14’ in the same meet. And more than this, thousands of miles away, Ally was also making headlines in other national news. Since she has dual citizenship in Latvia, she was now breaking their all-time national

records for females of any age. She may very well represent them in Paris and beyond.

Because of her 4.0+ academic achievement, she was recruited frenetically by Stanford, Harvard, Princeton, the University of Washington and Duke, which she visited last. She felt sure she would be returning to join Toby Stevenson at the UW, but a combination of mind-boggling student-athlete support services, training facilities, training partner Paige Sommers, meetings with Shawn about both NCAA and Olympic pursuits and a restless stirring to venture away from Seattle, Ally was awash in certainty that this would be her home.

Coach Wilbourn said, “Ally impressed me with her speed and athletic ability years ago, but when I came to watch her practice this summer, I became convinced she had what it takes to excel at the next level. She is one of those vaulters that hits the box with a lot of power, and that’s hard to teach. I believe she will be one of the best at the NCAA level.”

It has been a joy and privilege to watch the years of disciplined training morph this girl into a specimen of a vaulter my posse of coaching friends have all said is the most certain Diamond Leaguer they have ever seen at 17 years old.

It’s crazy to think Ally was the last to believe it.

Photo provided by Tim Reilly

Sydney Horn Higher at High Point

:

The National Pole Vault Summit

A Brief and Charming History

By Debbie Chappell

Over dinner on an icy winter night in the late 1980’s, my husband Steve asked me what I thought of the idea of having a coach’s clinic and competition in Reno, Nevada….in the middle of January.

I pondered how to delicately tell him he was out of his mind. After all, winters in Reno at the base of the rugged Sierra mountains can be brutal…howling wind, snow.

Before I could get the words out, he shared what he and Lane (Maestretti) his colleague and cohort at UCS Spirit, had been thinking ever since they had returned from Fresno that year.

At the invitation of Bob Fraley, head track coach at Fresno State at the time, Steve and Lane attended a clinic he hosted highlighting the pole vault and local coaches. It was well received and afterwards Bob suggested Steve and Lane do something similar in Reno. With northern Nevada being the home of UCS Spirit, this wasn’t completely illogical and had the added benefit of being a fun place Bob and his wife Elaine liked to visit to gamble.

Sitting at almost 5,000 feet elevation and known for little else, Reno is not much of a sporting town. Steve and Lane would have their work cut out to entice anyone to come here,

in January no less. But they invited a few coaches and some local athletes anyway, promising a friendly little competition afterwards to make things fun.

To their surprise, 70 people signed up for the first “Summit”. (The name came later, born from the concept of converging ideas and vault philosophies melded with the alpine setting.) Most of the participants were from the west coast and they ran the competition on one pit. Afterwards, they had pizzas delivered and everyone sat on the floor of the Reno Livestock Event Center to eat them.

Word spread, especially among high school coaches and athletes, again mostly from the west. Pretty soon five pits were needed, two on the infield and the remainder on the mezzanine of the arena. Steve, Lane, and Bob had to work to keep up with the growing numbers and rounded up more of the best coaches they knew for instruction, including Gregg Hull, Brian Yokayama and others. Then, a good number of post-collegiate athletes looking for competition started showing up. Several elite west coast athletes heard about it, and because of a lack of indoor meets, they came looking for competition. When word got out to the east coast athletes about this great little competition in Nevada,

Photo credit: Pole Vault Carolina

they hopped on flights to Reno too, and more pits were brought in.

When the women arrived, just one or two at first, there was some spirited discussion among the ranks about what to do as the pole vault wasn’t sanctioned as a women’s event yet. Steve and Lane said ‘let ‘em jump!’ By this time, the Summit had attracted sponsors in addition to UCS Spirit, including USA Track and Field. USATF threatened to pull their sponsorship if the girls were allowed to jump, saying its focus was on men’s development. But Steve and Lane held fast – the girls were staying. Needless to say, more pits were set up and they never looked back.

That was a lot of pits and over thirty years ago. Today, the National Pole Vault Summit is known globally as one of the premier events in the sport of pole vault. There literally is no place anywhere in the world like it. The Summit has grown to over 2,000 registered athletes, coaches, and spectators. Its elite Friday night competition has become world-renowned, attracting Mondo Duplantis, Renaud LaVillenie, Sandy Morris, Katie Nageotte, Sam Kendricks, Katerina Stefanidi, Thiago Braz, Brad Walker, Jeff Hartwig, Stacy Dragila, Jenn Suhr and countless others. With 15 runways and pits all under

one roof, young athletes of every ability have access to the finest and most advanced coaching staff in the world assembled over one weekend.

They can mingle with world-ranked elite athletes who not only compete, but coach, advise, and give encouragement to them, their parents and their coaches. Its unique atmosphere fosters confidence in young athletes, no matter their experience level, and offers access to proper concepts and training. Supporting the camaraderie and kinship unique to the pole vault family, the Summit has become the breeding ground for lifelong friendships and lasting bonds in generations of vaulters.

When I recently sat down with Steve over a cup of coffee to prepare for this article (no longer thinking he’s out of his mind), I asked him what stood out to him over the years as the most exciting moment at the Summit. He gave me two:

The first: Stacy Dragila’s many awesome performances, and that she is such a special ambassador for the event. On more than one occasion, Stacy competed in Friday night’s elite competition, only to rise early on Saturday morning to help out at the arena with the high school competitions, manning pits and officiating.

She is consistently mobbed in the coffee line in the hotel and patiently engages with young athletes, fans, and coaches in elevators and hallways. Her enthusiasm, friendliness, and energy are genuine and best represent the spirit of the Pole Vault Summit.

The second: In the early years after an elite high school competition, when the event was growing among high school girls, the Summit demonstrated that the pole vault was going to be a real event for young women. That moment was not only gratifying for Steve, but a turning point in the event at large.

Those are two of many, and we look forward to more with the up and coming vaulters. We are happy and excited that The Summit will be back in 2022, yes, in the middle of January in Reno, Nevada! (Due to Covid, the 2021 Summit was cancelled.) The dates for the 2022 National Pole Vault Summit are January 14th and 15th and registration is open at https:// polevaultsummit.com. Covid protocols have been put in place and will be followed for the safety of all attendees. See the website for details.

Bring your woolies and enthusiasm and enjoy a pole vault experience like no other!

A few members of the braintrust of pole vault - Greg Duplantis, Steve Chappell, David Butler, Greg Hull and Jim Bemiller

Photo provided by Debbie Chappell

ADVERTISE HERE

Little Victories Matter

By Leah Granger

The first question many people ask when you say you are a pole vaulter is how do you get into that sport? Some people come from backgrounds in gymnastics, sprinting, jumping, or simply seeing the sport and realizing they are curious enough to try it. Regardless, everyone who finds this sport has something in common: they love the rush that pole vault gives them.

Every day you vault is a chance to improve. It is easy to get hooked on a sport where every inch of improvement matters. It is also easy to get down on yourself when you cannot clear that bar that is only one inch higher than what you have been clearing for the last weeks or months.

When a vaulter gets to the level of changing small things about the jump, it can be immensely frustrating. All of a sudden, this sport that looks like a run and a jump becomes a series of technical cues. When I first started analyzing my jumps, I thought it would take the fun out of the event. It took me over a year to realize how wrong I was. What it did was change the sport from an all or nothing mentality to a celebration of “pequeñas victorias” (small victories) in the words of Canadian jumper Anika Newell.

What makes a strong vaulter is

someone who sees the chance to improve every day as a motivation. I have learned from my role models to come to practice with the goal of making one (often small) improvement in my jump. If it does not work at first, that should not be surprising. After hundreds of reps doing a movement, change is hard. What I do is zoom out and think with my coach and teammates of drills that simulate the specific part of the vault. For example, I am currently working on keeping my trail leg straight after takeoff. To do this

I start on the floor, rolling back into a candlestick with a straight trail leg. Then, I move to the bar practicing Bubka’s with a straight leg. Then I go to straight pole drills, then short approach, and so on. The point is, it takes grueling patience and time to implement changes. If the new cue does work at a full approach, my coach tells me to do it not until I get it right, but until I cannot get it wrong. The vaulters of us know when we show up to compete it is our least practiced improvements that slip the mind first.

When I got to college, my coach had me adopt a purely cue-based way of thinking at meets. We would show up and the only thing he expected was that I would continue to follow through on the one cue I was working on that week. The height did not matter nor did the

place. My first year, this was brutal. I was disappointed to see my results not improving. Over time I realized my coach was helping me build a healthy relationship with vaulting. Meets were no longer about the height, they were about continuing what I had practiced through the pressure of a competitive environment. Soon enough I was glowing with joy after a meet when I jumped a foot under my personal best because hey, my trail leg never bent!

This sport is so fun and it is impossible not to get wrapped up in the rush of clearing a high bar. What I will say is the clearance feels even better when you know you’ve done it not because you had a lucky day but because you worked so hard on the cues that you got the bar without looking for it. Here’s to the process!

Photo provided by Barbara Hayward

Sydney Horn Higher at High Point

Holly Bradshaw: The Time of Her Life

You can count on two fingers the number of female pole vaulters in the world who vaulted higher than Holly Bradshaw in Tokyo this past summer. The Olympic bronze medalist had a spectacular 2021, raising the UK record to 4.90 meters, placing third in the European Indoor Championships, and finishing in the top 4 in seven Diamond League pole vault events, all while working on a master’s degree in sports psychology.

I interviewed Holly by phone on November 3rd, the day after her 30th birthday. Her husband Paul had surprised her with a night away from the athletic center in Loughborough where she trains, and they were stuck in traffic, which might be the only time Holly isn’t on the move.

TAKEOFF: Happy birthday, Holly. I saw a video of you on Twitter yesterday from when you set the British record of 4.90m. That was a great vault and there is a wonderful celebration at the end.

Holly: Thank you. I think that’s pretty much the only angle I’ve got of it but it shows the raw emotion, which is really special.

TAKEOFF: What was your childhood like growing up in northern England?

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By Ralph Hardy

Holly: I was born in Preston in the northwest, the county is Lancashire. When I retire, I’ll 100% move back there. It’s a small-time kind of town with lots of countryside, but it is only 40 minutes away from Liverpool and Manchester. I still have a group of 15 mates whom I’ve known since we were six years old. These are the kind of special relationships you build there.

TAKEOFF: That sounds fantastic! I read you were 17 when you first started pole vaulting.

Holly: It’s a weird story, really. When I was about to turn 17, I started training for pole vault. But for the year and half leading into that, I just went to competitions, picked up any pole, and got over a bar and that was it. Because I was kind of crazy and came from a gymnastics background, I was the one they threw in but there was no coach or training so I just competed on the weekends. My club realized how much I loved it, and got a coach down to do six weeks of taster classes. The coach saw something in me and invited me to come and train with them in Manchester, and it spiraled out of control from there. I was training with him once a week, then twice a week, and then after a couple of months, five days a week. I improved quickly.

TAKEOFF: Do you come from an athletic family?

Holly: My mom is very academic, a teacher, and she studied for a master’s, whereas my dad has a sporting background. He played American football and still plays now once a week. Me and my sister are definitely anomalies in the family. We’re very, very sporty and no one else really is.

TAKEOFF: And you’re too tall for a gymnast, obviously at five nine.

Holly: I did gymnastics as a kid, but then literally as soon as I stopped, I had a massive spurt and grew half a meter or something.

TAKEOFF: Did you compete in athletics for your high school the way our athletes do? Or is it a different system altogether?

Holly: The one thing I noticed when I went to America was everywhere has athletic tracks. In the UK, unless you’re at a club, no school has athletic tracks. I did athletics at my high school, but it was basically on the field, and once a year, they got someone to come and draw white lines on the grass field where everyone would play football. Athletics at school was very much a seasonal thing. You only do it for six weeks

Photo credit: Pole Vault Carolina

Photo provided by Holly Bradshaw

with a competition at the end. The only way you get into athletics is off your own bat, go to an athletics club and join there.

TAKEOFF: What athletics club are you associated with?

Holly: I am associated with the Blackburn Harriers. That’s the kit I was wearing when I jumped 4.90m. I’ve been with them the whole 12 years of my career.

TAKEOFF: When you went to university, did you compete as a college athlete, or are things done differently?

Holly: It’s very different in the UK. Universities here don’t pay thousands for the athlete scholarships like they do in the U.S. In 2011 I took a gap year to focus only on athletics. In 2012 I joined a university and started an undergraduate degree. But because athletics had taken a step forward and it was a priority for me, they funded me to try and win a medal in London in 2012. I studied for my undergrad in a distance-learning course.

I actually did our university champs for the first time in my whole career in 2020, because now I’m doing my masters at Loughborough, and they pay me and all my fees.

TAKEOFF: What year did you get the lottery funding?

Holly: In 2011, I was on something called Futures. Before you get onto funding, they look around and see who are the upcoming talents who can be supported with a couple of hundred quid a year for travel, physio, etc. I was on that for two years. In 2013, I joined the actual funding program, and I’ve been on it ever since. The fact that I’ve been

supported financially and more importantly, medically - as I have had quite an extensive injury history, has been crucial.

TAKEOFF: I’ve read about the anxiety that UK athletes face when they’re worried about losing funding. If you lose it, it’s so hard to come back.

Holly: Luckily, I’ve never had to experience that, but it’s really hard for an athlete because it’s done on a yearly basis. It’s reviewed every October, so if you have a stinker of a year and underperform, you massively run the risk of being cut. And it might just have been unlucky circumstances for you. There is wiggle room; say, you get an injury, they more than often will keep you on for another year to allow you to come back and prove yourself. But it’s not like you’ve got the funding set for four years. Even for me, if I have a terrible year next year and underperform, I will be reviewed in that meeting as to whether or not they will continue to fund me.

TAKEOFF: A lot of young vaulters will want to know how you cope with the stress of high-level competition. Do you meditate, do yoga, or practice visualization?

Holly: For me, visualization is pretty important. One thing that keeps the anxiety and nerves away is I’m so process driven, so I’m not stood at the back of the runway or, when in training thinking, I need to clear the bar. Or when I was in the Olympics and got pushed down into fourth, I wasn’t there thinking, oh my God, I’m in fourth. I need to clear this bar to get back to the medal. It was strong off the back, tall at takeoff, kick the leg.

Everything I’ve worked on for the past six years has changed my mentality from being externally driven to pro-

cess driven. Everything comes from within, and there’s no room in my head for nerves or anxiety because I’ve got three things to think about and that’s all I’m thinking about.

TAKEOFF: That’s great advice. Where are you training now?

Holly: I train in Loughborough. It’s where the hub of British athletics is based. I’ve been at the Seb Coe Elite Athletics Centre for three years now.

TAKEOFF: How many times a week do you train?

Holly: Five. Currently, we have two rest days a week on Wednesday and Sunday.

This is funny because I actually only vault once a week. Although it’s my favorite training component, I’m just not built to jump more often. I train hard, and it’s very much quality over quantity. Everything is very low intensity because of my injury history. I don’t ever get pounded into the ground or smashed. It’s very precise, high quality work that seems to work for me.

For the last two or three years we’ve been trying to increase my speed. My coach says to me all the time, we can’t do everything. We can’t vault hard from a full run, sprint really fast, lift heavy in the weight room. It has to be done in phases. For me, the phase right now is to get fast so loads are down in the weight room and vaulting is on the backburner once a week. And I know that my vault sessions aren’t going to be stunning because what I’m doing at the minute is working on speed.

TAKEOFF: How long are your training sessions?

Holly: Three to four and a half hours.

We usually take an hour to warm up with lots of different components. We build the course of my Achilles issues. We gradually intensify through the warm up, and there are different areas I have to hit. I have to warm my shoulder up; do isometrics for my hamstring tendon; then my knee can get a bit fruity. The warm up is kind of the hardest bit of the session because it’s so long with lots of different exercises to do, but it works as conditioning as well. I don’t ever do like five 800s or running circuits because the warm ups are continuous and very specific, and get the aerobic element in there.

On a Monday, we do run in, followed by plyometrics, and then we come back in the afternoon for a weightlifting session. On Tuesday, we’ll do gymnastics for a good few hours and then finish on some longer runs. Wednesdays are off. Thursday is vault day, so we might do a few primers. I’ll do runs to five meters, runs to 10 meters to sharpen up there.

Then we’ll go into vaulting and finish with strength circuits. On Friday, it’s throws and things like that, finishing with a weight session; Saturday is a metabolic day, so it will be a long warm-up followed by longer runs. By longer runs I mean 15-second runs or 10-second runs. We finish with a circuit.

TAKEOFF: How do you spend your downtime?

I’m studying at the minute for an Masters of Science in Sport Psychology, and alongside that, I’ve done some research that was just published on the post-Olympic blues.

I’m really passionate about helping people, especially sports people and young female athletes. I’m an advocate for promoting positive body image. And I also love coffee! I spent six months volunteering in a coffee shop to pick up how to make

all the coffee drinks.

TAKEOFF: Learning to be a barista?

Holly: (Laughing) That’s right.

TAKEOFF: How long have you been with your coach, Scott Simpson?

Holly: Since 2012, so nine years or so.

TAKEOFF: Who is your agent?

Holly: I work with the same agency as Mondo (Armand Duplantis), JRS Sports Management.

TAKEOFF: Do you have to spend a lot of time building your brand? Or do they leave you alone to concentrate on your athletics?

Holly: For me, athletics always comes first. I’ve made that clear from the outset, and luckily my agents and the brands that I have

Photo credit: Pole Vault Carolina

Photo provided by Holly Bradshaw

Photo provided by Holly Bradshaw

always say, if I wasn’t an athlete, I wouldn’t be able to stand showing everyone what I’m doing in the day.

I like to be really present in the moment. Social media and building my brand is difficult for a person like me for whom it doesn’t come naturally. But I think the thing that is helpful is I’m quite unique in that in the UK, there’s been a lot of press recently about how I wear the full onesie, I cover up my stomach, I’m out there. I don’t wear make up, I’m just very natural. That has helped me stand out a little bit and just maybe made my brand unique, which has been good.

TAKEOFF: Absolutely. And what role does Paul play on your team?

Holly: I met Paul when I was 17 so we’ve been together the whole of my career. The support has just been amazing. We’ve moved from home to Cardiff and then Cardiff to Loughborough. We’ve bought and sold houses everywhere we go. He’s just a good buffer of stress. Since we’ve been together, I’ve become a stronger person. Just being away from home in a totally unique environment where you’re injured and miss out on a world champs and a Commonwealth, was tough. I was injured for like five years straight and having Paul’s support was really, really crucial.

TAKEOFF: Do you get the sense that pole vaulting is becoming more popular in the United Kingdom?

Holly: Definitely. When I first started, nobody knew what the heck it was, whereas now I’ll say, I do pole vault and they’ll know, or maybe recognize me. I think both men and women’s pole vault is on the rise, and it’s getting more popular in the UK. I’d just like to see it shoot, you know? I feel like we should be bringing more

4.60m girls through and it’s just not happening, which is disappointing.

TAKEOFF: I get it. Interestingly, our club started out mainly with male vaulters, and now two thirds of our vaulters are girls.

Holly: Oh, wow, that’s great.

TAKEOFF: What’s the biggest headache you deal with as a professional pole vaulter? Is it traveling with poles?

Holly: It’s stressful, don’t get me wrong, but I’m quite laid back about it. I think the biggest headache as a pole vaulter is trying to make people understand how unique and hard it is. There’s so many variables that make it difficult to be a consistent vaulter. Many people don’t even realize that the standards move. As a vaulter in the UK - you’re up against a lack of understanding for how complex it is.

TAKEOFF: You’ve been around the world. What is your favorite place to compete in?

Holly: There are some really unique places that stand out, but for me the country that is the best is Germany. They are so knowledgeable and they put on the sickest street meets. And the crowd is there just to watch pole vault! The organizers make it really special and it’s always fun to compete there. Switzerland is similar and they love athletics too. It’s cool how some of the European countries really get behind it.

TAKEOFF: Who’s the funniest woman on the pole vault circuit? Who keeps things light and takes away the pressure?

Holly: For me, the two people I’m closest to are Katie (Nageotte) and Kat (Katerina Stefanidi). I’ve been

on the scene a long time and I remember back in 2011, 2012 I would just walk up to a competition and wouldn’t speak to anyone. I’d sit on my own at breakfast, compete, and go home. It’s different now. I sit at breakfast with them for literally four hours. We chat nonsense and play board games and have the best time. And then we go out and compete and it’s the same. Like we’re not out there ignoring each other. During the (Olympic) qualification, I sat with Katie for half an hour and we were just chatting at the back of the runway. For me, that’s what makes pole vault so special.

At the minute I absolutely love travelling and I actually feel sad when we have massive breaks from competing because I don’t get to see them and hang out. And I think Katie and Kat make trips fun and lighthearted, and yeah, they’re just great people to be around.

TAKEOFF: You can see the camaraderie on television among the female and the male vaulters.

Holly: Everyone’s kind of cheering each other on. I think the thing with pole vaulting is you acknowledge what you’re going through. I know how hard this is, right? So there is a respect amongst everyone that we are out here doing the best we can, and we actually don’t impact each other at all. Like if Katie clears or fails the bar doesn’t matter to me. All that matters is I’m still off the back of the runway where I’m in control of my destiny. I think there can be a bit of animosity in some other events, where they try to put each other off, but in pole vault we don’t have any of that because we are totally in control of what we can do. And that’s a really nice aspect of the sport.

TAKEOFF: What kind of poles do you jump on?

Holly: UCS Spirit poles. My full approach poles are a hybrid set. I jump from 14 steps and start the competition on 4.45 poles, so I’ll open the competition on the 18.6 flex, then I’ll go to the 18.2 flex and then I’ll swap.

Normally around about a 4.70m to 4.80m bar, I’ll switch to the 4.60m poles and then I’ll go onto a 17.6 and a 17.2. I used the 17.2 to clear 4.85 m and 4.90m in the Olympic final. The 17.2 is my money pole.

TAKEOFF: This may be a personal question, but you’re 30 and you said that you’d like to start a family soon.

The World Championships are this summer and Paris (Olympics) is two and a half years away. The indoor circuit is coming up. For a female athlete, this is a challenging and exciting time, isn’t it?

Holly: Yes, it is. I have been doing this for a while now, am not getting any younger, and Paul and I want a family. This last year has been the best of my career.

To jump 4.90m and be consistent over 4.80m and then get the Olympic medal? I feel like I’m thriving right

now and can jump higher. I was never going to retire after Tokyo, given that we have the Commonwealth Games in Birmingham, the World Champs, and the Europeans in Munich next year. I was definitely going to go until then.

As long as I’m healthy and injury-free, I will go until Paris, and then I’ll retire and start a family. I know I need to jump 4.90m to win an Olympic medal, and whenever the time comes that I’m not operating at that level I will retire, but I still feel like 4.95m plus isn’t off the table, right?

Photo provided by Holly Bradshaw

COACH’S CRITIQUE

Shawn Wilbourn breaks down technique in this analysis of a vault

The run looks solid. Both knees are together at flat foot touch down and that’s what you want to see. The pole tip could be a little higher at this point on the runway.

Complete the take-off. Try and maintain posture by driving the chest through and not rushing to invert.

by Pole Vault Carolina athlete Sofia San Miguel.

2 3 4

TAKEOFF TAKEOFF TAKEOFF

In this clip you see a toe first plant at takeoff as well as a reclined torso. What you want is a rolling (like a rocking chair) takeoff foot and an erect torso at touch down. It is ok to have a slight recline of the torso on the penultimate foot but in preparation for contact with the box, the torso must move back to an erect position. I like that the hands are high and extended.

Complete the takeoff. Try and maintain posture by driving the chest through and not rushing to invert.

COACH’S CRITIQUE

Swing

SWING

SWING

SWING

As a result of the rushed plant along with early rowing and pulling, the body is not in a position to exploit the benefits of a powerful tap swing.

Here you see that the hips have prematurely passed the pole and the shoulders are on the runway side of the top hand, whereas they should be on the pit side of the top hand.

The poor execution of the previous steps results in the hips being too low, the shoulders out of position and the pole unbending too early. Instead of finishing the vault with an elastic fly away, the jump becomes a concentric muscle up.

Commentary

When watching Sofia pole vault in real speed you see the rhythm and solid fundamentals in her jump. Especially in her early and high plant. As a coach, it’s my job to dissect the jump and break down the video. Hence, the critical nature of my comments above.

I tried to focus on the big rocks that stood out to me as well as what can be easily corrected with proper cuing and or drills. Sofia’s run is good, but this is a skill that must be properly programmed into the training cycle. Learning to sprint with rhythm and front side mechanics should be rehearsed with and without the pole.

Plant timing and takeoff are extremely important to success in the pole vault. Sofia has her timing down, but she must show more patience when it comes to completing the mechanics. Without proper body position at takeoff, a chain reaction will negatively affect the outcome of the jump. “Gallops” and “run, run jump” drills should be used to correct posture and a rolling foot takeoff. Short approach jumps on a small pole can be used to rehearse the drive phase and completion of the takeoff.

Completing the takeoff with proper posture and drive will allow Sofia to have a more powerful tap swing and enable her to roll her hips to vertical while staying behind the pole. One of the best drills to teach this concept is the fly-away drill. Make sure you have a deep enough pit before attempting the fly-away drill.

Another important concept that Sofia needs to cue is “realignment” with the top hand vs. “rowing” with the top hand. On the video Sofia is rowing her shoulders out of position. Because of this, she can’t get her hips above the shoulders before the pole unbends. This will take some time but I’m confident that Sofia has the awareness and experience to make these changes.

My hope is that this critique is beneficial to Sofia and the readers. Understanding the technique and model will allow for better intent during practice sessions. I wish you all the best and look forward to seeing improvement throughout this next season.

Coach Wilbourn

2020 Olympic Gold Medal

Katie Nageotte

IF I KNEW THEN WHAT I KNOW NOW...

If I were to write a letter to my 12 year-old self, I would tell her that our pole vault success story will not be immediate. It will take longer than we think. Much longer.

Our pole vault journey will be a roller coaster of ups and downs. On the road to achieving our goals, we will have to get out of our comfort zone. We will question ourselves and our ability. We will have years of anxiety and fear around the vault. We will deal with negative teammates and roommates, and people will doubt us. We will doubt ourselves. We will deal with body image issues. We will not be good enough on talent alone, and we will need to work harder than we ever thought we were capable of. We will experience the lowest lows.

And, we will find the greatest happiness we ever imagined. We will create friend-

ships that will last a lifetime and be shown how phenomenal our support system is, through the good and the bad. We will gain a self-confidence and self-worth we never thought we would feel, and because of those amplified emotions, we will achieve our biggest dream. The tears, the fears, the miserably hard workouts, the no-heights, the bad practices, the injuries, the critics, the doubts - that’s how we grew.

We are stronger than we think. Let’s keep being us, and let’s always trust our gut - it’s never wrong. Never forget how much we love what we do, and never forget how fun it is to clear a bar, no matter the height.

The last piece of advice I want to leave us with is this: pole vault is not who we are, it is what we do. We are, and always will be, worth more than our results.

Photo credit Katie Nageotte social media

Photo credit Katie Nageotte social media

Tim Mack

Adele San MIguel

John Tillman

Jose R. San Miguel

Katerina Stefanidi

David Kendziera

Shawn Wilbourne

Kreager Taber

Megan Zimlich

Grant Overstreet

Katie Nageotte

Ralph Hardy

Debbie Chappell

Emily Perrin

Summer McNeill

Jim Bemiller

Time Reilly

Diamara Planell

Leah Granger

Harrison Williams

David Butler

Sarah Elliott

Jose “Tony” Parrilla