The TAKEOFF Magazine

TAKEOFF

BRAD BRAD WALKER WALKER’S AND THE VAULTVault CREWCrew

BRAD BRAD WALKER’S WALKER’S Vault Vault Crew Crew #8 MAR 2022

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

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HELLO THERE!

March 2022

A LETTER FROM THE EDITOR

It takes a superhero to pull off a stellar athletic career and then turn around and coach others to glory. Such is the story of Brad Walker. We bring you an inside look at his Vault Crew, composed of top flight pole vaulters Katie Nageotte, Sandi Morris, Natalie Uy, Robin Bone, Hussain Al Hizam, and Kristen Brown. Each vaulter contributed to an ensemble interview you do not want to miss. Ralph Hardy’s story begins on page 20.

In ClubHub you will meet high school athletes Maddie Seifert and Bella Sanvictores from Ultimate Pole Vault and Nick Morris and Quinn Calhoun from MAC Vault Academy.

Megan Zimlich returns with a recap of her trip to Thailand for the Golden Fly Series in Phuket, where she competed with husband Scott Houston and training partner Austin Miller.

The same Austin Miller tells us the story of SPIRE Academy athlete Anjali Mead and her recent commitment to pole vault powerhouse, High Point University.

Recruited is on pg. 14.

Maddie Davies details Texas A & M and Team Canada vaulter Heather Abadie’s first international experience in Canadian Roots.

Renowned coach Pat Licari provides expert feedback on high schooler Colin Troan’s jump. With Pat’s advice incorporated into his training, Colin will achieve goal #1: to jump higher than his older brothers!

Summer McNeill, a master’s candidate for Dietetics and Nutrition, instructs how to build healthy eats in her article, Smart Snacking.

A neuroscience student at Middlebury College, Leah Granger wrote our Mental Health piece Why Pole Vaulting Feels Good.

2022 U.S. Indoor champion Sandi Morris completes this issue with her piece on why pole vaulters benefit from having other endeavors in If I Knew Then.

Enjoy!

All the Very Best, Adele

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Issue Number 8

Letter from The Editor 3 Makes and Misses 6 ClubHub: Ultimate Pole Vault 8

MAC Vault Academy 10 NUTRITION: Smart Snacking

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RECRUITED: Anjali Mead From SPIRE to High Point

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Pole Vaulting in Thailand! 16

MENTAL HEALTH: Pole Vaulting Makes You Feel Good 18

Brad Walker’s Vault Crew

20 Heather Abadie’s Canadian Roots 30 Coach’s Critique with Pat Licari 32

If I Knew Then with 2016 Olympic Silver Medalist Sandi Morris 36

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Thank you to the following companies for advertising with us in this issue: Kanstet Runways, FiberSport Vaulting Poles, RockBack Bags and Pole Vault Carolina.

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CONTRIBUTORS

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Maddie Davies

Leah Granger

2X NCHSAA State Champion, Pole Vault Duke T&F Class of 2026

Neuroscience student Pole Vaulter, Middlebury College

Heather Abadie: Competes for Canada

Pole Vault Makes You Feel Good

Ralph Hardy

Pat Licari

Summer McNeill

Playright Masters Pole Vaulter

Olympic Coach Pat Licari Pole Vault

B.S. Nutrition and Dietetics Post Collegiate Pole Vaulter

Brad Walker and the Vault Crew

Coach’s Critique

Nutrition: Smart Snacking

Austin Miller

Sandi Morris

Megan Zimlich

Professional Pole Vaulter #6 USA Indoor Nationals 2022 Writer

Olympic Silver Medalist 2016 USA Indoors Champion 2022 Hobbyist

Elite Vaulter PoleVault Coach- Vaulthouse Blogger

Recruited: Anjali Mead

If I Knew Then

Pole Vaulting in Thailand!

MAKES & MISSES

By Adele San Miguel

THE SPEED OF ENCOURAGEMENT There is a confidence zone in the pole vault that starts four feet out from the planting box. It is where young vaulters slow down and over think as they count backwards to takeoff.

Those jumps stall out because the athlete did not create enough momentum to get themselves off the ground. Becoming overly cerebral about aspects of the jump (and stresses in your life), cripples the pace of improvement.

Pole vault takes time to figure out.

Some of you handle the adversity of long learning curves with confidence. You do not lose your sense of self, or judge yourselves too harshly. Others critically dwell on every step and each inch of the swing. You become self-conscious, a recipe for reverse progress. We are talking to you.

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Young vaulters will face mental blocks, plateaus, injury. As coaches our job is to encourage you and more sustainably, teach you how to gain autonomy from self-criticism.

The piece of the jump you are working on is a solveable problem. It’s not personal, it’s technical.

There will be U-turns in your vault-

ing. Expect them and Keep Moving Forward, or KMF, when you face them. Don’t hesitate at the takeoff, attack it. You may execute the jump well, or you may end up on the runway but don’t back down.

Focus on the process, not the product. The process is the learning.

Are you doing the right drills to increase your speed on the runway and therefore your rate of improvement? Are you wallowing in selfdoubt or, are you conquering fear with a bit of self-compassion? The product is, did you improve? If you go for it, instead of being defeated by it, you will feel better. All that this requires is a willingness to change.

Every elite athlete we have interviewed over the years has said that the way to get through the tough times is to break things down and get back to basics. Run it back. Work on the pole carry. Faithfully do your drill and speed work and in time, you will begin to trust your jump.

Parents, there is something here for you too. Without encouragement, we are malnourished.

Berating your child for a poor performance will not result in them competing better at the next event.

They know that they let the stress get to them, that fear talked them

out of going up a pole when they really needed to clear the next bar.

In most cases, parents do not know more about pole vault than the athlete. At Pole Vault Carolina we ask the parents to be a source of support and to stop there. An athlete’s poor performance is on us. We have to look the parents in the eye and say that we prepared them – physically, mentally, emotionally – for competition or we did not.

(If a parent is too wrapped up in validating themselves through their child’s athletic performance, we invite them to participate in a Beginner’s Clinic and put a pole in their hands. First-hand experience creates empathy.)

Four feet out from takeoff of any endeavor exists in life too. We self-sabotage just as we are about to launch a project because we want to be assured of the outcome.

We hesitate to act on inspiration fearing risk, and forgetting that with a swift approach, obstacles are easier to surmount.

Athletes, the next time you are running toward the planting box or dealing with a challenge, run faster, with your arms high and strong and your confidence firmly in place. On boldness alone you will make progress.

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Photo provided by Pole Vault Carolina

CLUB HUB

Ultimate Pole Vault Inland Empire, California Head Coaches: Rosario and Livio Centanaro

Bella Sanvictores Bella Sanvictores will leave a mark on the world, and not only through pole vault. The Claremont High senior is the president of the Between Cultures Club which promotes multiculturalism. She values the differences in people’s ethnicities and looks for the commonalities. Bella builds bridges.

On the track, UP coaches Rosario and Livio work with Bella’s school coaches to be sure she is prepared for every meet.

‘Bella is one of the fastest, strongest, and nicest vaulters. She is her UP teammates’ biggest cheerleader and she will tackle you down if you PR. Bella is a well-rounded young lady who looks for ways to improve. Bella owns the school record in pole vault and doesn’t back down until she has accomplished her goals. Though she comes from a softball background, Bella was born to vault,’ says Rosario.

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A treasured pole vault memory took place at the 2021 CIF preliminaries when Bella found herself in a jump-off for the final spot. Surrounded by her UP teammates loyally cheering her on, a chalk-covered Bella cleared the bar.

Committed to vault at the University of Hawaii, Bella will pursue a degree in International Business. She plans to serve by aiding historically underrepresented communities world-wide. She is off to a great start!

For Bella, pole vault means precision, freedom, and faith. She is working towards precisely mastering the takeoff and improving her swing.

Feel free to fail, she says. You have to fail in order to learn to fly. Most proud of her perseverance, Bella loves the rewarding feeling of correcting a certain movement after hard work. Competition makes her feel alive and though she has experienced some tough mental blocks, she had faith and learned to trust herself.

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Photo provided by Ultimate Pole Vault

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Maddie Seifert Mental toughness is Maddie Seifert’s ethos. The Ayala High School senior competes in the pentahlon and pole vault. She currently has the third best pentathlon score in California this season and the 20th best score in the country.

freshman year when she competed at the Trabuco Hills Invitational, winning the meet with 10’9” and setting the freshman/sophomore meet record! She decompresses by making jewelry and reading.

Maddie’s school and club coaches work together for Maddie’s benefit. At UP she makes a positive contribution to the club culture by fiercely shouting encouragement to other vaulters and advising them not to stress, but focus on their own progression without comparing themselves. Showing leadership, she and teammate Bella Sanvictores gathered a group of vaulters to run sprints after practice, without a word from the coaches.

With a GPA of 4.3, Maddie has committed to Harvey Mudd College in Claremont, California where she will study computer science and compete for coach Glenn Stewart. She plans to work in the field of cyber security.

Maddie puts in hours of training outside the runway with drills and video review of vaulters she admires. She is proud of the hard work she has put in over the years to improve. Her coaches say: “Maddie is the most mentally tough athlete and is fierce in her pole progression. She is up for every challenge and is open to constructive criticism.

Maddie is the go-to point scorer for her school track team where she is always up for helping others. Maddie is a former soccer player with no gymnastics background who has set the school record and leaves behind a legacy that will live for years to come.”

Maddie’s favorite pole vault memory is from her

Photo provided by Ultimate Pole Vault

CLUB HUB

MAC Vault Academy Collge Station, TX Head Coach: Brad McFarling

Nick Morris If 17 years old is too late to start pole vaulting, don’t tell Nick Morris.

Upon seeing university gymnastics programs collapse, Nick knew he needed another sport to fulfill his dream of competing collegiately. He followed friend Ryley Klefstad off the gymnastics floor and onto a pole vault runway as a high school junior.

Though he loved the 24 hours a week he spent in his former discipline, there is a stark contrast between the pressure-filled world of gymnastics, and the light-hearted family atmosphere in pole vault. In the high energy, low stress environment of MAC Vault Academy and the sport itself, Nick Morris thrives.

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school, debate, drama, and in sports. He puts 100% effort in everything that he puts his mind to. We really appreciate his positive attitude and leadership qualities.”

Nick plans to study Political Science and Arabic in college, with a long-range plan of attending an Ivy League law school. Ultimately, he hopes to work in social reform. For now, Nick looks forward to that 16’ clearance and is unwilling to miss the journey to the accomplishment!

Fourteen years as a competitive gymnast prepared Nick for a fast track in pole vault, but he was challenged by the fundamentals. He initially struggled with carrying and dropping the pole with the proper timing. Seeing this, Coach McFarling forced him to do sliding box and pole drop drills for an entire practice. The following day Nick transitioned to the pit and found success.

He has learned to celebrate his progress even as he is aware that jumping his goal of 16’ after only a year or so of training under his belt is optimistic.

With a current personal record of 13’6’, his coaches can see that he will break through soon.

“Nick Is an all-around athlete. He works hard in

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Photo provided by MAC Vault Academy

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Quinn Calhoun Embrace unpredictability. This is the life lesson learned by MAC Vault Academy senior, Quinn Calhoun.

Quinn started pole vaulting in the 7th grade and fell in love with the community around it. She has never met a pole vaulter who was not also a good sport. But Quinn learned early on that pole vault is unpredictable and no vaulter’s career is an easy path to success. As a junior, Quinn competed at the Texas state meet where she timed out on her third attempt after her opening height.

Devastated, Quinn cried at the missed opportunity; but because her default setting is optimism, she soon rallied. Reframing it as a learning experience, Quinn issued herself a personal challenge to improve.

positive attitude for years. We are excited to see her hard work and dedication pay off this year and we are looking forward to seeing her career continue at TCU.” Quinn’s favorite pole vault memory is competing at the Port Aransas Beach Vault and jumping next to the Gulf of Mexico. Off the track, Quinn is a member of the National Honor Society and through it she enjoys serving in her community.

Fast forward nine months: the Cypress Woods High School senior is the highest female flyer at MAC Vault and holds both the district record and her school record with 13’7”. Quinn recently soared to a third-place finish at the 2022 Millrose Games!

She has already committed to Texas Christian University, where she hopes to study nursing.

Quinn is currently focusing on staying on her pole longer and tighter so she can fly higher.

According to her coaches, Quinn has a very focused work ethic that explains her personal best.

“Quinn has been an outstanding athlete with a

Photo provided by MAC Vault Academy

NUTRITION

Smart Snacking

By Summer C. McNeill | B.S. Nutrition and Dietetics Why are snacks important?

Snacks are a great opportunity to add more nutrients to your diet. You can easily increase your intake of vitamins and minerals, fiber, carbs, proteins, and fats. Snacks between meals can help provide a steady supply of glucose to the body which helps prevent your blood sugar from crashing or spiking. Snacks keep you satisfied between meals, preventing you from becoming fatigued and helping prevent overeating at meal time. Snacks are a great way to add extra calories for athletes who are trying to gain weight and support overall training and recovery for all athletes. Lastly, snacks can be fun! Snacking is a great way to experiment with new foods and have something tasty throughout the day.

When should you snack?

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Photo credit Real Simple Photo credit Real Simple

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Snacking really depends on your individual needs. As an athlete, you should be having a snack or a meal before and after exercise to optimize your training. You should also be snacking if you have long periods of time between meals. Aside from snacking around exercise, snack when you are hungry! Listen to and trust your body. It knows when you need to eat. Even on days that you don’t exercise/practice, your body is

still recovering and needs calories to support your active lifestyle. Keep snacks with you when you leave the house so you don’t have to worry about being hungry between meals.

Building a Healthy Snack When building a healthy snack, the goal is to combine at least two foods from the following three groups: carbs, proteins, and fats.

Carbs, as we know, are the preferred source of energy for the body. Simple carbs are quick to digest and will give you an immediate energy boost. For longer lasting energy, focus on whole grains. Whole grains digest slower than simple carbs and add fiber to your diet. Fiber will keep you feeling full longer and support healthy digestion. Protein provides the building blocks for muscle, which makes it great for recovery. Protein is also slow to digest so it will keep you feeling satisfied between meals.

Fat is the most calorically dense macronutrient. Adding a source of fat to snacks is a great way to consume extra calories throughout the day and stay satisfied between meals.

I’ve provided a few examples in the table of various carb, protein, and fat foods. Try combining a food from at least two of the columns to build a balanced snack.

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Carbs Proteins Fats Crackers Eggs Nut butter Bread Jerky Nuts Fresh fruit Cheese Seeds Dried fruit Yogurt Hummus Oats Milk Avocado Cereal Deli meat Cheese Popcorn Tuna Cream cheese Rice cakes Protein shake Granola bar Cottage cheese Jam/Jelly Beans Pretzels The size of your snack will depend on your individual needs and hunger level. If you are feeling really hungry, your snack may resemble more of a small meal, and that’s ok. When hunger level is high, consider eating a sandwich, having a protein shake, eating a bowl of cereal, or even eating nachos as a snack.

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- Trail Mix (nuts have so many awesome nutrients) - Bowl of cereal - Greek yogurt + granola + fruit - Apple + peanut butter - Grapes + cheese - Sweet peppers + cream cheese - Nachos (tortilla chips, beans, cheese, guacamole, salsa, etc.)

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Remember, not every snack has to be perfectly nutritionally balanced. You’re allowed to eat a donut or a bag of chips every once in a while. If you pay attention to what your body is telling you and you are aware of your training and health goals, you can’t go wrong.

Happy snacking!

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

Some of my personal favorite snacks: - PB&J - Cheese + crackers - Pretzels + cream cheese - Strawberry + peanut butter smoothie (add oats or protein powder for more calories)

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

Photo credit Real Simple

RECRUITED

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Photo provided by SPIRE

ANJALI MEAD High Point University

By Austin Miller

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From Richmond to High Point by way of Geneva, Ohiothis is the path of Anjali Mead.

Introduced to pole vault as a seventh grader by prominent Virginia coach Val Osipenko at Xtreme Heights Vault Club, Anjali took to the event like a fish to water. As a freshman she cleared 12’. After attending pole vault’s largest stand-alone event, the National Pole Vault Summit that same year, Anjali’s fascination evolved into full blown passion.

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“I was looking for something more,” she remembers.

“My parents and I felt that a lot of time was wasted traveling to and from school and club practices, and I wanted to incorporate weight lifting going into sophomore year.”

This quest to pursue her potential led Anjali to Florida’s international sports boarding school, IMG Academy.

She attended an IMG summer camp that August and two weeks later, started her sophomore year at the fa-

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mous prep school. She recalls her brief but meaningful time there saying:

a-days. That was something that really sold me. Like, who wouldn’t want to train more?”

“It was the COVID year, so I was at IMG for roughly seven months, but it was such a great experience. I met so many different people from different countries.”

However, being surrounded by people who share a passion similar to yours in an environment built to give every opportunity for success does not come without its drawbacks. A strikingly small student base navigating ever-changing COVID requirements can make one feel slightly stuck. But even this brought Anjali a growing experience, teaching her an important lesson in balance between life and pole vault.

However, as any college athlete will tell you, adapting to life away from home can sometimes prove difficult.

And navigating that situation at sixteen is no small task.

“As far as training, I didn’t progress like I wanted to so it was a bit frustrating. It was a transition year, from being at home and going to boarding school, so it was a little tough.”

This would prove to be a short-lived test of Anjali’s resolve, as she and her family learned the name Tim Mack from a vaulting friend later that spring. The 2004 Athens Olympic gold medalist in men’s pole vault had recently been hired as the Track and Field Development Director and Head Jumps Coach at Ohio’s international high school and postgraduate sports performance academy and boarding school, The SPIRE Institute and Academy. Curious about what could be, Anjali and her family contacted Tim and set up some practice time.

“Tim coached me through a couple practices over spring break and I loved his coaching style. It was very technical which is what I think I really needed. I already had a good amount of strength and speed. I did a few more camps with Tim to see if I really liked it and later decided to enroll at SPIRE for my junior year.”

It seems that change was the right adjustment when Anjali shares: “ “I jumped 10’10” my sophomore year… my junior year I jumped 13’. It was a big improvement for me,” she laughs. “It showed me all the work I was doing with Coach Mack was paying off.”

Anjali was drawn to SPIRE by Tim Mack’s expertise, but that was not the only selling point. The Academy boasts world-class facilities, ample competition opportunities, on-campus housing, school programs focused on mastery and project-based learning, and a highly structured daily environment. Anjali’s success becomes clear as she shares a day at the academy.

“We have a morning practice from 7:45 am to 8:30 am.

We go to school from 9:30 to 2:30, then we have afternoon practice and a lift. I really liked that we get two-

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Now, as she makes her way through her last semester of high school, Anjali prepares for a new chapter set to take place at High Point University in North Carolina this coming fall. High Point’s track and field team has been steadily growing, notching more NCAA preliminary and championship qualifiers every year. A successful 2021 campaign by then freshman vaulter, Sydney Horn, culminated with two first team All American finishes, and drew the attention of Anjali’s father, a pole vaulter in his own right.

“He saw that Sydney was ranked really high at nationals and was like ‘Wow, I’ve never heard of that school, I wonder what they’re doing over there,’” she recalls.

After careful research and an insightful conversation with High Point vault coach and active professional vaulter, Scott Houston, Anjali took a campus tour and official visit and was sold. High Point’s small class sizes fit her learning style. The university’s natural sciences department will direct her towards her dream career in veterinary medicine. Most importantly the team felt like home.

“When I met the team, I just loved the vibe and the dynamic they have. The atmosphere was the main thing that made me go, ‘This is the school,’” she smiles.

The opportunities are endless for this next chapter in Anjali’s life. She looks forward to a university experience filled with meeting new friends from all walks of life and being part of a team family, something she admits is sometimes hard to come by in the small individualized environment of SPIRE. As a competitor, she aims to qualify for the NCAA Division 1 National Championships and shared a desire to go even further at the professional level. Her unique path to collegiate vaulting has given her the opportunity to grow in ways that many don’t experience until they are older. Anjali Mead’s athletic story is just beginning, and her future as a vaulter, and a person, is undoubtedly bright.

Photo provided by Tim Reilly

Sydney Hornin Pole Vaulting Higher at High Point Thailand :

By Megan Zimlich Houston Pole vaulting can take you to new places, provide you with incredible experiences, and connect you to even better people. The Vaulthouse crew had our first international trip together this past December to compete in the Golden Fly Series in Phuket, Thailand!

The Golden Fly Series is making waves, thanks to Austrian meet director, Armin Margreiter, who brings spectacular elite sports to the public around the world, including Austria, Germany, Liechtenstein, Brazil, and most recently, Thailand for the first time. This series combines men and women long jumpers and pole vaulters on one runway with long jump going one direction and pole vault going the other, alternating between the two for each jump.

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Luckily for us - my husband, Scott Houston, our teammate, Austin Miller, and I were able to hop on tour and be a part of the Thailand exhibition. Through this incredible meet opportunity, I lived a dream of mine to pole vault in another country!

After forty-six hours of travel and six negative Covid-19 tests collectively, we and our poles made it all the way from North Carolina to Phuket. Our friend, Olympian Matt Ludwig, met us at the D.C. airport to join us for our trip aroundPhoto the world.

I was credit: Pole Vaultthankful Carolina to travel with a group of pole vault-

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ers for both the company and experience with international pole travel.

Transporting poles is not always the most convenient. Thankfully, Qatar Airlines delivered our poles there and back on our scheduled flights.

Upon arrival, we had to quarantine until receiving the results of our negative Covid tests. We used the time to catch up on some needed rest. Our hotel had beautiful views of pools and tropical plants and was located right across the street from the pole vault/long jump runway, which sat on a street alongside the beach. Different street vendors and local shops were just a few steps away.

The Thai local organizer, Nutsuda, did a phenomenal job of welcoming us in and going above and beyond for the entire week. I cannot express my gratitude enough for being a part of such a memorable life experience that will forever be cherished!

We had a few extra days before and after the competition where we explored Thailand to the fullest as a big group. We ate delicious Thai food, visited beautiful beaches, cruised to a national park on Koh Hong Island, hiked up to the Phucket Big Buddha, and got Thai massages. This pole vault trip turned into one giant adventure where we also got to know the other athletes who we compet-

ed with, including men and women pole vaulters and long jumpers from the U.S., Russia, Great Britain, Malaysia, Ukraine, Philippines, Greece, and Thailand.

The competition itself had a big turnout for spectators since it was promoted so well. The raised runway was set up on the street alongside the beautiful Patong beach, where spectators lined both sides of the rails to watch and cheer. The Prime Minister of Sport even made an appearance to the event where our very own, Austin Miller won the men’s competition with a mark of 5.70m, just 3 centimeters shy of his lifetime best. Olympian Holly Bradshaw from Great Britain won on the women’s side with a mark of 4.51m.

Thailand was absolutely stunning and the people with whom we shared the experience is what truly made the trip so much more fun. Competing at the elite level, you get to know the different competitors and become pretty good friends with them over time, especially through opportunities like these. This trip was a really cool way to explore another country with old and new friends. It is both inspiring and motivating to continue jumping better and gaining more unique travel adventures.

On to the next trip!

Sydney Horn Higher at High Point :

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Photo of Megan, Austin, and Scott provided by Megan Zimlich

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Photo credit: Pole Vault Carolina Photo provided by Megan Zimlich

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MENTAL HEALTH

Pole Vault Makes You Feel Good

By Leah Granger

Pole vaulters are a group of high energy, hopeless optimists. Every meet ends with three consecutive failures, yet we go to practice the next day eager to hack away at the perfect jump. How is this sustainable?

In general, being active makes people happier. Exercise is a natural stress reducer. Even when vaulting is an arduous sport mentally, the physical benefits – to which we do not always give enough credit keep us coming back.

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It has been clinically shown that active people report being happier both during physical exercise and in general (Lathia et al., 2017). This may not come as a surprise, but it can be helpful knowledge to apply in times of stress. For example, it is common to see smaller crowds at practice during exam weeks. When the pressures of life off the runway build, it is easy to forget the positive effects of staying in shape. In reality, productivity and focus are significantly increased when activity is maintained (Sjøgaard et al., 2016). The best thing to do to improve exam performance and reduce anxiety is to show up to practice. The most important practices are those that are the most difficult to self-motivate for. This can be a hard pill to swallow.

So why does pole vault specifically reduce stress and cultivate a positive outlook?

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One of many answers to this question is that forms of sprint training, like pole vault, increase the expression of a protein called brain-derived neurotrophic factor (BDNF).

This protein increases synaptic connections in the brain which can improve learning and memory. BDNF also protects neurons (brain cells) that are at risk of being harmed by the effects of stress and depression (TaheriChadorneshin et al., 2017).

Individuals with depression show to have lower levels of this protein (Karege et al., 2002). Exercise not only helps deal with current stress but also increases the threshold, lowering the chance of future stress.

In a study done on sprint training, just three days of training per week for one month produced a notable decrease in depressive symptoms (Minghetti et al., 2018). This training included 25 repetitions of 30 second sprints at 80% effort. Participants were asked to take a test measuring severity of depression before and after the 4-week experiment.

An increase of BDNF can act as an antidepressant treatment, repairing damage done by stress and depression (Shirayama et al., 2002).

BDNF is one of many factors to show that consistent exercise increases quality of life.

It is comforting to see there is biological support for the mood-boosting experience felt in pole vault. Ask

anyone who has dealt with a season-ending injury and they will tell you about the unexpected side effects of sitting out that extended beyond their PR goals. That being said, there is always more to the story. It would be ignorant to say that pole vault makes you feel good because of BDNF protein. The impact of the sport on a molecular level only scratches the surface of why the sport lifts athletes’ moods.

Pole vault gives athletes a profound sense of independence, pride, and community. Most individual sports like swimming, biking, and running can be done alone, without supervision or high risk. There are many more town swimming pools than there are pole vault pits. For vaulters, the dangerous nature of the sport and the scarcity of equipment necessitates a community. The need for a facility or a club shapes pole vaulters into athletes who rely on each other for support.

In talking about the health benefits of the sport, it is important not to disregard the challenges. To briefly raise the other side of the coin, vaulting does not come without stress itself. The risk and repeated failure involved is mentally taxing for vaulters and coaches alike. It is easy to feel a lack of improvement when there are no new heights to show for it.

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While there are many techniques to avoid feeling stagnant in training, one avenue is focusing on the biological benefits. No matter how a jump session goes, your body and mind are glad you showed up. If the stress of the sport begins to outshine the stress-relieving aspects of the sport, it is time for a change in mindset.

Works Cited - Karege, F., Perret, G., Bondolfi, G., Schwald, M., Bertschy, G., & Aubry, J.M. (2002). Decreased serum brain-derived neurotrophic factor levels in major depressed patients. Psychiatry Research, 109(2), 143–148. https:// doi.org/10.1016/S0165-1781(02)00005-7 - Lathia, N., Sandstrom, G. M., Mascolo, C., & Rentfrow, P. J. (2017). Happier People Live More Active Lives: Using Smartphones to Link Happiness and Physical Activity. PLoS ONE, 12(1). https://doi.org/10.1371/journal. pone.0160589 - Minghetti, A., Faude, O., Hanssen, H., Zahner, L., Gerber, M., & Donath, L. (2018). Sprint interval training (SIT) substantially reduces depressive symptoms in major depressive disorder (MDD): A randomized controlled trial. Psychiatry Research, 265, 292–297. https://doi.org/10.1016/j. psychres.2018.04.053 - Shirayama, Y., Chen, A. C.-H., Nakagawa, S., Russell, D. S., & Duman, R. S. (2002). Brain-Derived Neurotrophic Factor Produces Antidepressant Effects in Behavioral Models of Depression. The Journal of Neuroscience, 22(8), 3251–3261. https://doi.org/10.1523/JNEUROSCI.22-08-03251.2002 - Sjøgaard, G., Christensen, J. R., Justesen, J. B., Murray, M., Dalager, T., Fredslund, G. H., & Søgaard, K. (2016). Exercise is more than medicine: The working age population’s well-being and productivity. Journal of Sport and Health Science, 5(2), 159–165. https://doi.org/10.1016/j. jshs.2016.04.004 - TaheriChadorneshin, H., Cheragh-Birjandi, S., Ramezani, S., & Abtahi-Eivary, S.-H. (2017). Comparing sprint and endurance training on anxiety, depression and its relation with brain-derived neurotrophic factor in rats. Behavioural Brain Research, 329, 1–5. https://doi.org/10.1016/j. bbr.2017.04.034

Brad Walker’s Sydney Horn Higher at High Point Vault Crew :

By Ralph Hardy Head northwest out of Atlanta on Interstate 75, past the sprawling suburbs of the city with the longest commute time in the country, until the scenery grows bucolic and you see the Etowah River winding its way through a small town nestled in the foothills of the Appalachians. You’re in Cartersville, Georgia now, and it’s fair to wonder what is a supergroup of American women’s pole vaulting doing here?

and heavy wind, the young college graduate won silver, clearing 5.75m and the small but intense world of elite pole vaulting took notice.

And the answer is: because Clark Kent, or rather, Brad Walker, twice Olympian, world champion, and member of the rarefied air of the 6-meter club, is here to teach them to fly.

Then, in July of that year, Walker joined the immortals. In Jockgrim, Germany, he cleared six meters, a height no one else achieved that year. Another world championship, this time outdoors, awaited. On September 1, 2007, in Nagai Stadium, in Osaka, Japan, Walker cleared 5.86m to win gold, beating French star Roman Mesnil and Australian Steven Hooker. Nine months later, on June 8th, in Eugene, Oregon, Walker leapt to a new PR and American record with a vault of 6.04m! That’s 19 feet, 8 inches for American exceptionalists keeping track.

An all-around athlete in the days before specialization, the 6ft. 2 Walker competed in football and track and field for University High School in Spokane, Washington. He also carried close to a 4.0 (unweighted, in those days). He was that kind of guy.

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After high school, the University of Washington beckoned, and under the tutelage of renowned coach Pat Licari, he became NCAA Indoor Champion twice and a four-time All-American. Then came 2005.

Walker won the NCAA Indoor and Outdoor Championships, then traveled to Helsinki, Finland, to compete Photo credit: Pole Vault Carolina at the World Championships. In rain

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Walker was just getting started. Two weeks later he set a PR of 5.96m in Rieti, Italy. Less than a year after that, he won the World Indoor Championships in Moscow, clearing 5.80m. He was two years out of college.

But Walker battled injuries throughout his career. At the World Championships in Moscow, he fell and was knocked unconscious before returning to win gold. A broken thumb and a broken wrist stalled his momentum, as did lower back injuries and chronic fatigue. In an unforgiving sport that demands 100 percent

fitness for success, Walker is famous for his commitment to strength training for power and explosiveness. It is this same zeal that he brings to coaching his “Vault Crew.”

Who is the Vault Crew? Think of the Marvel Universe, the DC Justice League, the X-Men--whatever assembly of superheroes rock your fandom--that’s who they are: Katie Nageotte, Sandi Morris, Robin Bone, Natalie Uy, Kristen Brown, and Hussain Al Hizam. Sage Watson, the 400 meter hurdler is there too. And they’re all hanging out in northwest Georgia coached by a combination of Tony Stark, Bruce Wayne and professor Xavier himself, Brad Walker.

Coach Walker recently took time from his busy schedule to answer some questions from TAKEOFF. TAKEOFF: It’s our understanding you’re studying chiropractic medicine. How far along are you in your studies? Do you anticipate staying in the Atlanta region after you finish?

BRAD: Yep, I am studying chiropractic care at Life University in Marietta, GA. There is actually a scholarship program available to Olympians, which was an opportunity that I couldn’t turn down. I wasn’t really loving college coaching and saw this as an opportunity to keep my elite athletes in a better

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state of health, while having an additional source of income outside of track and field. I’m not sure where my life will take me post degree. The older I get, the closer I want to be to family, but I’m not much of a planner so time will tell!

TAKEOFF: Do you want to work with athletes or a more general population?

BRAD: I definitely have more of a performance style mindset so I think athletes and healthy active people will make up a majority of my practice. However, I would certainly help anyone experiencing pain that I can help relieve.

TAKEOFF: As a world-class athlete, how did you reach your decision to stop competing? Was it due to injuries or the lack of motivation to focus single-mindedly on vaulting and the need to prepare for your financial future?

BRAD: Unfortunately, I’ve been plagued with chronic headaches and fatigue since 2002 and most of my career was a chase to figure out why I couldn’t find the state of health I was looking for. Over time, the fatigue took its course and I wasn’t able to compete to the standards I had set for myself. After missing the final at the 2015 World Champs, I knew it was time. I always felt when I was at a spot where I knew a new personal best wasn’t in the cards, I should bow out gracefully.

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TAKEOFF: You recently coached Katie Nageotte to Olympic gold in Tokyo. What emotions were you feeling as she advanced up the board?

BRAD: Well, the emotions I had during her warmup in the final was…. this is not going well. After her 2nd attempt miss at the opening height,

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my own personal failures at the Games were ringing loudly in my head and I was hoping for a different outcome for her than I had experienced. After her second clearance, she started pole vaulting up to her own standards and I was able to settle down a bit. Then Katie did what Katie does and you know the rest.

Editor’s note: (Olympic gold at 4.90m) TAKEOFF: How do you promote a resilient and strong mental health culture among your athletes? Do you emphasize visualization, mindfulness or any other meditative strategies for your athletes?

BRAD: I believe the conscious mind can only handle one thought at a time. When emotion overrides technical execution, we are in trouble. I try to give them cues to execute and teach them to focus attacking these cues. It calms the emotional side and allows them to attack instead of receive all of the information of the vault.

Visualization can certainly be helpful but its not a big part of what I do.

Whenever I tried to visualize, the pole would break or I would shoot back onto the runway…haha.

I think we can overdo this area as well. If I ask you to walk on a balance beam 6 inches off the ground, you will execute it well. If I put the balance beam over the Grand Canyon you may not be able to do it. Fear clouds our ability to think clearly and execute technique, and visualization cannot replicate that type of emotion. I am a learn-by-doing kind of coach, and I try to teach the athletes how to cue appropriately under pressure to help ignore the emotion and execute the task.

TAKEOFF:

Pole vaulting is an indi-

vidual sport, yet your Crew seems to cheer and support each other on during competitions. Is that a natural extension of the characteristic of your Crew members--a one for all mentality?

BRAD: That is a natural extension of the characteristic of pole vaulters in general. What I try to do is accept athletes who have a particular mindset, personality, and work ethic that I know will add to our group.

Being around large college teams taught me that certain individuals can be cancerous to a group, and as an elite coach I have the ability to pick and choose who I let into my crew. The right personalities are everything when building a team.

TAKEOFF: Your Vault Crew is comprised of a diverse and accomplished group of vaulters. How do you structure their weekly workouts?

Is there more emphasis on technique, or strength, speed and power? Does each member of your Vault Crew receive individualized instruction?

BRAD: Is there more emphasis on technique, strength, speed or power……YES. Speed is the single most important factor in the pole vault. But speed without technique is a recipe for disaster. Speed without overall strength is going to lead to injuries, and if we don’t have power, we can’t convert energy well. If you are not training all of it as a coach, you are leaving a lot on the table in regards to performance.

While I think there can be value in individual programing, we also can’t trick physiology. If hormones (testosterone/growth hormone) are important for performance, we need to create that hormonal boost in each athlete with specific types of exercis-

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Katie Nageotte, Brad Walker, and Sandi Morris

es and training. But we can all use a good unwinding workout to help keep the body healthy. Overall, the program is a tried-and-true variation of the programs that I used in the past from coach Dan Pfaff et al., with my own twist to it. Different daily structure, different rest intervals, different jump days etc. But many of the exercises are poached from a program with very successful results.

facilities are available for your athletes, such as a weight room and a track?

Canada pole vaulter, Robin Bone, and 2016 Olympic silver medalist Sandi Morris.

BRAD: Right now, we are mostly at Life University and The Atlanta Track Club. Flicky Stick is another great facility we use and I really like how they run their club. Each athlete has their own membership to one of two gyms.

NATALIE UY

Just recently I’ve taken two of my athletes with superior levels of strength for pole vaulters and changed their week to be a little different than the others.

There is a law of diminishing returns from the weightroom, and an increase in certain types of injuries when pushing weight to extreme levels. So for a couple of my athletes, we are putting in less weight room work to increase energy on the track.

TAKEOFF: Finally, do you think a female vaulter will ever clear 17 feet?

TAKEOFF: We know the Crew vaults at credit: Polewhat Vault Carolina Flicky Stick PolePhoto Vault, but other

BRAD: Absolutely. And I hope to be telling you about coaching one in the upcoming years.

ALL VAULT CREW superheroes answered questions for TAKEOFF: Philippine national record holder Natalie Uy; NCAA champion Hussain Al-Hizam; 2020 Olympic gold medalist, Katie Nageotte; Team

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TAKEOFF: Natalie, why did you choose to train with Brad and when did you join his training group?

the best of its ability. I try to use my nerves to my advantage and channel the energy in the right direction.

my teammates have been nothing but amazing. They have been super welcoming.

NATALIE: I chose to train with Brad because I knew how much success Katie had with him. I grew up in Ohio so I was lucky to meet Katie in 2013 -my senior year of high schoolwhen her pro career was just starting off. She has been a role model in the sport ever since then, so when the opportunity to train under the same coach as her arose, I jumped on it.

TAKEOFF: What are your hobbies?

NATALIE: I love being outdoors, going on hikes, exploring new restaurants and places around the city. I also really enjoy going to coffee shops and when I’m not training, I love to play tennis.

TAKEOFF: As the only male vaulter among the Vault Crew, what have you learned about the drive and determination among your female Crew members?

HUSSAIN AL HIZAM

TAKEOFF: What have been some of your challenges and successes in the last 2 years?

TAKEOFF: Do you see yourself and EJ Obiena inspiring a vanguard of Filipino and Filipino-American vaulters?

NATALIE: It would be one of my greatest accomplishments to be able to inspire young Filipinos to follow their dreams, whether that is pole vault or another sport. I hope EJ and I can pave the way to making pole vault, and track and field in general, more accessible to children.

TAKEOFF: How do you cope with the stress of competition?

NATALIE: I tell myself that I am nervous because my body knows that it is about to be asked to compete to

HUSSAIN: Honestly, my expectations couldn’t have been higher when I came to Atlanta, but seeing how hard they work and the effort they put in definitely gave me a whole new perspective. And that is one of the main reasons I decided to join the group. I aspire to accomplish what these women have.

NATALIE: I have had many challenges in the past two years. I snapped a pole in July of 2020 and it resulted in a broken wrist. It was a long recovery. This was during my first season with a new coach while adapting to a new city in the midst of Covid. I would say my greatest triumph has been continuing to take shots at national records throughout the transitions and difficulties.

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TAKEOFF: What comparisons do you see between yourself and coach Walker--both of you were NCAA champions?

HUSSAIN: Power. Both Brad and I are super powerful on the runway and the vault. Even among the highest level of athletes you can really notice a difference between us and the rest. It is a huge advantage.

TAKEOFF: Hussain, why did you decide to train with Brad Walker?

HUSSAIN: It simply was the perfect fit. I had been around the college system for almost 6 years and felt like it was time to change it up and be around pro athletes and a coach who have similar goals and have been in the same position that I aspire to one day.

TAKEOFF: How has the transition been so far?

HUSSAIN: Change is always hard, especially when you’ve been in a place for six years, but I knew being in my comfort zone wouldn’t lead me to where I want to be. Brad and

KATIE NAGEOTTE

TAKEOFF: Katie, judging from your social media, your life has been a whirlwind since winning gold in Tokyo. What have been some of the highlights from your victory tour?

KATIE: “Whirlwind” is right! It’s been absolutely incredible. Some of the highlights have been speaking to the Browns and leading the stadium in a chant during a Thursday night game; throwing out the first pitch at an Indians game; getting courtside seats at a Cavalier’s game after being recognized on the court; giving the commencement speech at

an interview, I’m only focused on the interview. That, combined with fully enjoying my rest days, helps me to not get overwhelmed.

KRISTEN BROWN

a young vaulter beginning their journey in the sport?

KRISTEN: My advice would be to watch a lot of videos of jumpers that they like and work on getting stronger and faster. Trust their coach to technically refine their jump and don’t forget to have fun!

ROBIN BONE

Ashland University; giving the keynote speech at the National Pole Vault Summit, and a couple other fun things I’m working on, that I’m not able to talk about yet, but can’t wait for everyone to see!

TAKEOFF: You knew 5 years ago that you needed to make a change to achieve your personal goal of being an Olympian. You moved to Washington to train with Brad, then moved again following your instinct that you were exactly with whom you needed to be. You learned to trust yourself. What instinct are you following now as you look forward to competition this year?

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KATIE: My gut has never led me wrong! It led me to Ashland and to Brad, both proving to be the best things for my career. Brad taught me to trust myself and my vaulting by trusting him, and while it’s still a work in progress, I will continue to work with him and trust his guidance until I retire.

TAKEOFF: How do you stay calm and focused as you manage the press and demands that come with being the Olympic gold medalist (all while planning your wedding!)?

KATIE: When I’m at training, I’m just focusing on training. When I’m doing

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TAKEOFF: Kristen, as a remarkable all-around athlete (sprinter, hurdler), what drew you to Georgia to train with Brad?

KRISTEN: What drew me to train with Brad was knowing that he went through the highest levels of my event! I knew that he understood exactly what I was trying to accomplish and trusted that he would be able to get me there. I knew that he would challenge me and turn me into a great vaulter. Having Katie as my training partner motivated me because I knew every practice I would have to really push myself.

TAKEOFF: What competitions do you plan to compete in this year?

KRISTEN: I will open up at Texas relays, compete at Mt. Sac, and then head overseas for competitions.

TAKEOFF: What tips would you give

TAKEOFF: Robin, what made you decide to seek Brad’s coaching?

ROBIN: In 2019, most of the athletes in my group in Arizona had retired, so I trained alone for about a year, which was very tough. However it also made me realize how much this sport and growing within the pole vault meant to me.

Brad had trained in my old training group in Arizona towards the end of his career, and I knew him through the vault community, so when I was speaking with him following my 2019 season, he offered me to join his group if the trial period went well. At the time it was Katie Nageotte and Kristen Brown. Given that Brad had recently burst onto the coaching

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scene and was having great success coaching Katie, I jumped at the opportunity and flew to Atlanta for two weeks at the end of the season and I loved it. I’m so thankful Brad and the girls let me join them! Being an ex-gymnast and having had tough and demanding coaches in the past, Brad’s coaching style was super appealing to me and I was looking forward to seeing what we could accomplish together!

TAKEOFF: How did you adjust to a new city and new training group?

special bond. We are a family.

I’m not sure what they have learned specifically from me, but if you asked them this question they would probably say something along the lines of, “Never let anyone dull your sparkle!” This is a phrase that I saw a long time ago and I really loved it, so I’m always encouraging everyone to shine bright and be themselves!

SANDI MORRIS

ROBIN: As soon as I arrived, Katie and Kristen welcomed me with open arms and we became very close right off the bat! I think we can all agree in saying that we would look forward to going to training every day not just to put work in, but to have fun with one another while doing so. Kudos to Brad for having to constantly listen to us talk about all kinds of girly topics- he is a trooper! It’s been really fun to be a part of our growing group while we all chase our goals.

TAKEOFF: What techniques or skills have you learned from your other Crew members? What have they learned from you?

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ROBIN: I think one of the best things about our group is that we all can bring different things to the table.

We are constantly bouncing ideas off of one another whether that’s on the track, in the weight room, or just in life. I have learned some great cues or different ways of thinking about certain elements of the vault from all of my teammates. We all have very different physical and mental strengths so we are con-

stantly being pushed by one another. Our whole group does a really good job at supporting one another, it’s very genuine. We share a very

Being 4 years into my professional career at that point, I started to seek fresh eyes and perspective because I felt I was staying consistent with my performances, but not improving the way I believed I could. There is a balance between consistency with coaching and trying new things in training. You don’t want to changecoaches too much - that will mess even the most consistent athletes up - but at some point, you have to decide what risks you are willing to take, what changes you are willing to make, to have a chance at improving. A classic saying by Albert Einstein is “stupidity is doing the same thing over and over and expecting a different result.” This is not to say Compton and I weren’t trying new things, that’s not it at all. But I was ready for a new environment, new perspective, new everything.

The first time I made a big change like that - transferring from UNC to Arkansas - the change shocked my system into overdrive. It filled my heart with newfound excitement and fire, and I find myself experiencing that same thing all over again with this recent change to coming to Atlanta.

TAKEOFF: Sandi, what made you decide to work with Brad?

SANDI: In 2012, I transferred from UNC Chapel Hill to U of Arkansas to work with Coach Compton, and after graduating in 2015 I stayed to continue training there for my pro career.

I had a lot of success under Coach Compton, and I attribute all of it to his program. Compton’s training will get you tough as nails, and if you have raw athletic ability and respond well to a tough-love mentality (which I did) then you will thrive with him.

In 2019 I started to consider a change.

On top of all of this, my husband Tyrone landed a really great job here out of business school. He got his MBA last year from the University of Texas, and my family/home town is just 2.5 hours away in Greenville, SC. I was ready to be closer, and started eyeballing the Atlanta area even before Brad brought the Vault Crew here.

I considered a few other places as well… you can count them on one hand… but conversations with Brad about his coaching sealed the deal for me. his success with Katie is selling point, but sitting

philosophy Witnessing an obvious down and

talking about the details of the technique he coaches, and really studying the drills and workouts he has his athletes do, made me feel confident it was the right decision for me.

I felt an excitement from Brad to work with me, and I was seeking that new fire and passion in a partner - because that’s what a coach is, essentially. They should be your partner, not just a boss, and you run your “company” together, equal parts.

Also, I was excited to work alongside Katie! We have not only been competitors for all these years, but we have been friends. I wanted to make sure the dynamic between us could continue to be a healthy one - friendly competitors. I received a lot of advice from Jeff Hartwig about it because, 1. He’s my manager and has been a mentor I trust for many years, and 2.

He trained at Earl Bell’s back in the day with Derek Miles, Jeremy Scott, Chad Harting, Ty Harvey and Daniel Ryland - all 19’ guys!

We talked in depth about the dynamic of training with your main competitors.

His biggest advice to me was “don’t get stuck in the ‘I have to win every rep’ mindset.” And he is very right.

When you’re at practice, it’s important to focus on your own technique, reps, and progress. Your competition being present shouldn’t affect your focus. There have been sessions where Brad gives us a thumbs-up to compete with one another in workouts, but most times the workouts are no different. You run your workout, do your jump sessions, and another’s presence doesn’t affect those workouts.

If anything, I have felt us all feeding off of one another’s energy at training. Good practices tend to rub off on one another, and take over the whole group. It’s a lot of fun! I much look forward to outdoor season, when we are taking shots at big bungees in training.

I just know we will feed off one another and have big, exciting jump days that will prepare us better than anything for our global competitors.

TAKEOFF: Do you find that iron sharpens iron?

SANDI: Iron definitely sharpens iron.

Training is very intense and there isn’t a day I can show up without being on my A-game.

TAKEOFF: What have been some of the challenges and the success of your new training group?

SANDI: The biggest adjustment for me personally is getting used to city life. Atlanta traffic is no joke, and we all have to commute about 30 minutes to the various facilities we train at. For indoor vault sessions, we go to Atlanta Track Club, and for track workouts and outdoor vaulting we train at Life University. I have a home weight room and also a membership to a public gym I go to for things I don’t have at home. I spend about 1.5-2 hours in the car each day getting from one place to another. That has affected me because my hobby time at home keeps me sane. It’s definitely making me better at time management!

And as for the success of the group, it’s how well we all train together. We are very serious and we get in and get work done. I am working hard to develop a relationship with each member of the group. I especially like lifting weights with Hussain - he’s a beast and we have decided to be lifting partners for most sessions. I love his uplifting personality and his fearlessness in the weight room. I have moved more weight this year thanks to having him there to spot and encourage!

All photos provided by the Vault Crew.

From L to R: Kristen Brown, Hussain Al Hizam, Natalie Uy, Katie Nageotte, Brad Walker, Sandi Morris, Sage Watson, and Robin Bone

Heather Abadie’s Canadian Roots

By Maddie Davies

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Heather Abadie’s journey to college athletics has not been linear, but she has worked incredibly hard to accomplish a feat that only a select few have made a reality. She earned the opportunity to continue her pole vaulting career at Texas A&M University, and this past year, tasted her first international competition as a member of Team Canada. This is her story of finding balance and developing as a fierce collegiate and Canadian competitor in the pursuit of raising the bar.

pole vaulting. By the end of her senior year of high school, she vaulted her way to numerous state and national titles, propelling her into the spotlight. With an impressive personal best of 13’11.5”, Heather has acquired numerous accolades, including state champion, Louisiana’s 2019-20 State Gatorade Athlete of the year, and AAU National Pole Vault Invitational Champion, but it was the choice between her American and Canadian identity that opened tremendous doors for her.

From a young age, Heather has strived to compete at the collegiate level in some capacity, and for years, she dedicated all her training to gymnastics. A knee injury in the 8th grade ended her gymnastics career and stole her passion for the sport. She needed to rediscover her identity as an athlete and quickly turned to cross country. She later realized that her true interest lay in track and field. After reconnecting with former gymnastics teammates, who introduced her to pole vaulting, Heather’s passion for competing was rekindled by way of a pole.

Pursuing an NCAA career always appealed to Heather because she knew the privilege of gaining access to great facilities and working with experienced coaches who would prioritize her success. When offered these same amenities and the support of Team Canada, Heather chose to represent them on the international stage, and her first appearance was this past year at the U20 World Championships in Nairobi, Kenya.

She soared to success claiming the bronze title, but she brought back home far more than hardware.

Heather has emerged as a multifaceted track and field athlete. She has placed at the state level in the 100m hurdles, 300m hurdles, and long jump, but she flies highest above the competitive field while

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Heather’’s first international assignment taught her how to overcome poor circumstances and continue to ‘find a way to have a good day.”

She realized how to make the most out of every opportunity that she was given and to enjoy every moment of

competing. She recognized the privilege of having immense support from those around her and found the euphoria that competing had once brought her as a gymnast. Heather’s first international meet further motivated her to improve as an athlete and competitor, and gave her the confidence to master her craft at Texas A&M. Her coach, Joe Sarra, says “I will stack up Heather’s mental toughness and competitive posture against anyone.

She never gets too high or too low no matter the situation and is tough as nails. It’s not always about how fast you can run or how high you can jump but the 6” between the ears.

Heather is rock solid in those pressure moments where others fold. Being self-aware and self-accountable are rare traits, especially as a teenager, and it seems to come naturally for Miss Abadie.”

Competing at the international level so early in her vaulting career and capturing the Canadian U20 Indoor Record enhanced Heather’s perspective. Competing in Kenya pushed Heather beyond her perceived limitations. She reflects on how she is “really proud of how far [she has] come in just a few years”.

Heather has already accomplished things others dream about, but she has barely tapped her potential.

Sydney Horn Higher at High Point :

Now in the midst of her first NCAA season, she is working towards claiming her school’s indoor and outdoor record. Along with hopes of joining the 14-foot club, Heather is training to make the podium at both the SEC and NCAA Championships.

Following her NCAA season, she will continue training for international competition. She aspires to improve her performance at the next U20 World Championships. Taking it one goal at a time, Heather continues to find ways to challenge herself, and believes that “going international [has shown her] that [she] has the potential to become a pro athlete and go to the Olympics, which is [her] overall goal in life.”

Pole vaulting demands the utmost mental composure, and Heather is honing the ability to balance her collegiate and international careers.

Her willingness to continue seeking opportunities to embrace competitive environments is what allows her to keep clearing higher bars.

For Heather, her pole vaulting career emerged as a small dream to fuel her love for athletics, but hard work and dedication landed her success on the international stage.

And, this is just the beginning.

Photo provided by Heather Abadie

COACH’S CRITIQUE Pat Licari breaks down technique in this analysis of a vault by Pole Vault Carolina athlete Colin Troan.

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Ap p r o a c h

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1 2

Approach RUN and Pole Carry Ap p r oa ch

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Colin Colin Colin has hashas aavery very a very nice nice nice pole pole pole carry, carry. carry.

I Ilike likeIthe like theway the wayway he hekeeps keeps he keeps his hishands hands his hands high highhigh and andand isvery very isbalanced. very balanced. balanced.

He Healso also Hehas also has has timed timed timed his his pole his pole pole drop drop drop very very very nicely. nicely. nicely.

When When When thethe the pole pole pole starts starts starts moving, moving, moving, it doesn’t itit doesn’t doesn’t stop stop stop until until until he’she’s he’s in the in in the the pit, pit, and pit, and and when when when hehe he initiates initiates initiates hishis his plant, plant plant the the the pole pole pole tiptip tip is is right isright right atat at eye eye eye level. level. level.

With With With that that that being being being said, said, said, the the the area area area that that that Colin Colin Colin can can can work work work on on on isishis isin his run. his run. run.

The rhythm starts off much too fast and actually slows a little at the end. Regardless of the length of run, you want to see a slow, reladxed rhythm in the beginnning and a very fast rhythm at the The Theend. rhythm rhythm It’s very starts starts hard off offmuch much to start too too out fast fast really and andquick, actually actually andslows slows get even aalittle little quicker. at atthe theend.

Also, end.Regardless Regardless he needs toof of work the thelength on length getting of ofrun, the his you run,knees want you want to upsee and toasee running slow a slow relaxed taller relaxed rhythm fromrhythm the inhips theinbeginning down. the beginning Along and with a and very allaoffast very therhythm fast normal rhythm at sprinting theatend. thedrills It’s end. very that It’s hard very everyone to hard start does, toout start I think really outhe really quick, would quick, and really get and benefit even getquicker. even fromquicker. runningAlso, overhe mini needs hurdles to work or cones. on getting Theyhis should knees beup about and 6 or running 9 inches taller tall from for him, the hips anddown. spaced Along out enough with all of in the normal beginning sprinting to force drills himthat to stretch everyone outdoes, his strides, I thinkand Also, he would close he needs enough reallytobenefit work together on from getting towards running histhe knees over end mini up to and help hurdles running increase or cones. taller the rhythm.

They from should the hipsbe down. about Along 6 to 9 with inches all of the tall normal for him,sprinting and spaced drillsout that enough everyone in the does, beginning I think he towould force him really tobenefit stretchfrom out his running stridesover andmini close hurdles enough or cones. together Theytowards should the be about end to6help to 9 increase inches tall the forrhythm. him, and spaced out enough in the beginning to force him to stretch out his strides and close enough together towards the end to help increase the rhythm.

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4

T AK E OF F

5

TA KE OFF

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TA KE OFF

Colin’s plant mechanics are very good. He initiates the plant nice and early and he moves his hands close to his body and straight up over his head. As it relates to his takeoff, we really don’t get a chance to see what he can do there because he’s too far under, and doesn’t have a chance to complete his jump. Because he is unable to finish his jump off the ground before the pole starts picking him up, his trail leg never has a chance to get straight behind his body. Also another negative affect of being too close at takeoff, is that his reaction with his bottom arm is to block out to keep his hips from being sucked under.

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

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8

SWING

SWI N G

9

SWI N G

Swing

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Because of the problems at takeoff, Colins trail leg is not straight in the swing. Also because he is blocking his left arm, he’s not flexing it in when he attempts to invert.

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Commentary By focusing on the approach and takeoff, which will lead to a better follow through position after takeoff, a lot of Colin’s issues in the air could be solved. In the pole vault, every action effects the next action. I always want to correct the first problem I see in the sequence. And a lot of times it takes care of a problem that comes after, without even having to work on it.

With the goal of taking off in the right spot, the solution isn’t always to just move further back. In most cases the last couple of steps need to be shorter. And like we discussed in the beginning with Colin’s stride pattern starting out too fast and slowing and stretching at the end, working on this could help to solve the problem of being under.

The two step takeoff drill will benefit Colin because it focuses on initiating the hands moving up as the left foot goes down and moving the hands fast, which forces the feet to keep up. And of course finishing with that foot/hands punch!

Colin, congratulations on a great start to the new season! Keep up all the hard work. Focus on the running mechanics, the rhythm of your run, and hitting that beautiful plant and takeoff position.

With hard work in those areas, the foundation for big jumps in the future will be established. Good luck on the family record!

Pat Licari PV Club

2016 Olympic Silver Medal

Sandi Morris

Jjj

IF I KNEW THEN WHAT I KNOW NOW...

Having endeavors outside of pole vault will benefit you greatly.

My hobbies really do keep me sane!

I recently moved to Atlanta and the time spent commuting has been so difficult for

burn out. I save the obsessive mindset for when I am at training, or for when I set aside time to watch pole vault videos and study the event… but then I try to step away and

Pole vaulting is my world, but I have to find ways to step away from it mentally so I don’t

I am passionate about many things, and expressing my love for nature and creativity keeps my soul happy. Then when I return to thinking about pole vault, I feel energized and refreshed thanksto those mental breaks.

me… but I am slowly adjusting and figuring out how to balance my schedule so I still have time for the many things I love. I try to set aside 20 minutes to play my ukulele on the porch while I have my coffee. Those minutes to yourself crafting hobbies is so important.

allow myself to be a whole person – a multi-faceted one. Guitar, violin, ukulele, singing, taking care of my animals, gardening, writing… the list goes on and on!

36 Sandi Morris is a 2-time Olympian and the 2016 Olympic Silver medalist in the women’s pole vault. A 6-time U.S. Champion and the 2018 World Champion, Sandi has also earned 2 silver medals from the World Championships. Photo of Sandi (and our son, @polevaultprobs) is from the Winston-Salem Street Vault in 2013. She borrowed his poles!

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M A G A Z I N E Photo provided by Pole Vault Carolina

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Photo credit: University of Tennessee Athletics

Photo credit Sandi Morris

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