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contents FROM THE EDITOR
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The Secrets of Nutritional Balance
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College Connections
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Mary Saxer has the True Makings of a Champion
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When to Start Vaulting
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It is Not in Allan Williams to Give Up
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18 36 Photo by Vaulter Magazine
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FROM THE EDITOR The busyness of the new school year is upon us, and next year or beyond can seem like the last thing we need to worry about right now. However, it is never too early for our high school readers and their parents to start thinking about the most important part of the college application process- the admissions essay. This month our College Connection column has some great tips on how to write this sometimes-intimidating essay. Our College Connection writer, Penny Hanson, has also provided us with a way to contact her for help. Very exciting!
We have also added a piece titled “The Secrets of Nutritional Balance” to our September issue, which is also very exciting. We have not touched on this topic too much in the past, so this is a nice touch that we hope will be helpful to you. Good nutrition is very important for athletes, but diet and exercise have to be kept at a healthy level for optimal performance and body condition. This article has some great tips for keeping that healthy balance. In addition to our college and nutrition advice, Bubba Sparks has given us more of his words of wisdom in regards to perfecting technique, such as starting from close, and keeping passionate about vaulting. There is nothing like hearing from those with so much experience. We are confident you are enjoying Bubba’s tips as much as we are, so enjoy.
Allan Williams, our old-timer vaulter for this month, brings his wisdom to the table as well. This inspiring man has been through a lot more than most and is still keeping at it. Williams has
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managed to stay strong and keep jumping high since 1967. Please do not miss his story.
Finally, the well-traveled and high-jumping Mary Saxer has brought her story to us and we are delighted to feature her. She sheds light on parts of vaulting we have not talked about before. Her story is exciting and full of accomplishment. Saxer also shares her thoughts on how athletes must learn to do what is best for them, and keep going for greatness. Please enjoy this informative and exciting issue. As always, thank you for reading. Good luck with the new school year and season also. See you next month. Editor Doug Bouma editor@thevaultermag.com
September 2013 issue
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75 SC STATE CHAMPIONS, 10 NATIONAL CHAMPIONS, AND 3 “TEAM USA” (WORLD TEAM) SINCE 1998.
www.ShealyAthletics.com Rusty@ShealyAthletics.com
803-315-5998
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The Secrets of Nutritional Balance When I got to college, I learned something new about the pole vault. This secret gave way to a foot and a half personal best and a new love of the sport. The secret was this: training is more than working out. Training includes at least three parts: workouts, nutrition, and sleep. In high school, I gave 110% every workout- hands bleeding, shins splinting, and IT bands tightening- I actually trained far past where I should have. I overworked myself to injury every season. Little did I know that eating right and sleeping enough would also have impacted my season by giving me time to recover. As for sleep- after play rehearsal and speech practice, I got home to eat dinner and do homework at 9pm, usually falling asleep after midnight only to wake up at six in the morning. I was starving my body of nutrients and essential hormones only released during sleep. I simply could not have
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recovered my body enough, regardless of my workouts.
Now, sleep is a whole separate topic, that I don’t have enough space to talk about in this article, so the rest of this will be a focus on the nutrition aspect of training.
For nutrition- my recovery dinner included three bowls of Honey Bunches of Oats with chocolate milk… a bit lacking in some vital nutrients. My snacks were usually some type of cookie and my lunch was a bagel and fruit snacks. No one cared to correct me that what I thought was healthy was really unnecessary- especially for a pole-vaulter who did little cardio. However, when I got to college, instead of gaining the “freshman fifteen”, I gained a nutrition obsession- and lost fifteen pounds. The next year I lost another six or seven pounds. What I failed to realize? Nutrition has two extremes. One extreme I
September 2013 issue
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reached in high school- eating whatever I wanted whenever I was hungry- or not. The other extreme I reached in collegecompletely cutting out certain foods and micromanaging everything that went into my body.
Now I will be the first to tell any aspiring athlete how important nutrition is. However, just like you can overwork your body through training and get injured, you can overwork your body through nutrition- also resulting in
internal and external injuries. I counted every calorie that went into my body for two years straight. One almondseven calories. One M&M- five calories. One hard candy20 calories. It completely consumed my life. I brought Samantha Slaubaugh
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bodies will be functioning at their very peaks.
So, long article shortif you want to take your training seriously- take your eating seriously… but not too seriously. Sounds a little complicated, but the old cliché is certainly true when it comes to nutrition: everything is good in moderation.
Samantha Slaubaugh is going into her fourth and final year at the University of Sioux Falls in South Dakota. I will graduate with an English and Theology major along with a Spanish minor. I have been pole vaulting since I was a freshman in high school. I completed 3 years of track and field at the University of Sioux Falls before getting married and leaving my career behind.
While competing, I became an All American at the NAIA outdoor nationals in 2011 with a PR of 12’2. Though finished vaulting, I love the sport and have helped at numerous camps thorough out the years. I enjoy writing and am excited to help other vaulters out in any way I can. I love Jesus and hope to bring Him all the glory through my writing.
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September 2013 issue
OnTrack and Field, Inc. www.thevaultermag.com is now accepting nominations for the 2014
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College Connections One of the most important pieces of a college application is the essay. It is also, without a doubt, the last item of a college application that the student will complete! More often than not, the college essay replaces the personal interview, elevating it to an even more critical application component. The essay requires the stu-
dent to introduce themselves and explain their best qualities to a group of strangers who hold the key to the college kingdom. So, how do you begin to write one? When I work with students on their college essays, I make the following recommendations:
To get started, think about the most important aspects of what makes you unique. What are you passionate about? What are you proud of? What fascinates you? What are your best qualities? Which personal weakness have you worked on the hardest? What have you done that “they” said couldn’t be done? Choose one. Set the timer for 10 minutes. Begin writing. Write for the entire 10 minutes ignoring punctuation, paragraphs and sentence formation. Just write! This is a free flow exercise; you will write whatever comes into your head about your topic. Read what you have written: Did you tell a story about you or did you write what you think others want to hear? Did you write something you didn’t expect to write? Is this topic important enough to spend time writing an essay?
Penny Hanson
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Your free flow writing is the first draft of your essay! Your next step is to figure out what you want the point of your essay to be. What is the purpose of writing this essay? Are you demonstrating a life lesson? Resolving a conflict? Relating a life changing experience? Once you know the purpose of your essay, you will bind it together from beginning to end with details and description.
VAULTER
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MAGAZINE Reggie Henderson ™
WORLD CLASS VAULTING POLES
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UST ESSX’s parent company, UST Mamiya, has over 22 years experience in the design and manufacture of tubular products using many advanced composite materials. Today, we are truly a global organization with operations on four continents and sales in virtually every country in the world. A large part of our sales are to OEMs in the golf and archery industries. Both of these industries
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demand extremely tight tolerances, impecable quality and a highly disciplined manufacturing structure. These are the same qualities we are dedicated to bringing to UST ESSX vaulting poles. Improvement only comes from dedication to perfection, and our entire staff shares this commitment. -The UST ESSX Team
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LENGTH/WT. 14'1"-145 lbs. 14'1"-150 lbs. 14'1"-155 lbs. 14'1"-160 lbs. 14'1"-165 lbs. 14'1"-170 lbs. 14'1"-175 lbs. 14'1"-180 lbs. 14'7"-165 lbs. 14'7"-170 lbs. 14'7"-175 lbs. 14'7"-180 lbs. 14'7"-185 lbs. 14'7"-187 lbs. 15'1"-150 lbs. 15'1"-155 lbs. 15'1"-160 lbs. 15'1"-165 lbs. 15'1"-170 lbs. 15'1"-175 lbs. 15'1"-180 lbs. 15'1"-185 lbs. 15'1"-187 lbs. 15'1"-190 lbs.
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LENGTH/WT. 15'9"-175 lbs. 15'9"-180 lbs. 15'9"-185 lbs. 15'9"-187 lbs. 15'9"-190 lbs. 15'9"-193 lbs. 15'9"-195 lbs. 16'5"-165 lbs. 16'5"-170 lbs. 16'5"-175 lbs. 16'5"-180 lbs. 16'5"-185 lbs. 16'5"-187 lbs. 16'5"-190 lbs. 16'5"-193 lbs. 16'5"-195 lbs.
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ADVANCE EASIER TO BEND FASTER TO RETURN
Recoil Advance takes you further in the concept of stored and released energy with much faster recoil action. This pole is geared for those who have learned to jump over their handgrips. The UST ESSX Recoil Advance is designed to return with more power as you progress to longer length and stiffer weight ratings. Made with advanced composite materials this pole will propel an athlete in the air for the pop on top all vaulters strive for in a jump! NOTE: All special custom poles by weight or flex number require an extra $50.00 per pole upcharge.
POWER-X Poles MODEL 35046PX 350/48PX 350/50PX 350/53PX 350/55PX 350/57PX 350/60PX 350/62PX 350/64PX 350/66PX 350/69PX 350/71PX 350/73PX 375/50PX 375/53PX 375/55PX 375/57PX 375/60PX 375/62PX 375/64PX 375/66PX 375/69PX 375/71PX 375/73PX
LENGTH/WT. 11'6"-100 lbs. 11'6"-105 lbs. 11'6"-110 lbs. 11'6"-115 lbs. 11'6"-120 lbs. 11'6"-125 lbs. 11'6"-130 lbs. 11'6"-135 lbs. 11'6"-140 lbs. 11'6"-145 lbs. 11'6"-150 lbs. 11'6"-155 lbs. 11'6"-160 lbs. 12'4"-110 lbs. 12'4"-115 lbs. 12'4"-120 lbs. 12'4"-125 lbs. 12'4"-130 lbs. 12'4"-135 lbs. 12'4"-140 lbs. 12'4"-145 lbs. 12'4"-150 lbs. 12'4"-155 lbs. 12'4"-160 lbs.
PRICE $365.00 $365.00 $365.00 $365.00 $365.00 $365.00 $365.00 $365.00 $365.00 $365.00 $365.00 $365.00 $365.00 $385.00 $385.00 $385.00 $385.00 $385.00 $385.00 $385.00 $385.00 $385.00 $385.00 $385.00
MODEL 400/53PX 400/55PX 400/57PX 400/60PX 400/62PX 400/64PX 400/66PX 400/69PX 400/71PX 400/73PX 400/75PX 415/57PX 415/60PX 415/62PX 415/64PX 415/66PX 415/69PX 415/71PX 415/73PX 415/75PX
LENGTH/WT. 13'1"-115 lbs. 13'1"-120 lbs. 13'1"-125 lbs. 13'1"-130 lbs. 13'1"-135 lbs. 13'1"-140 lbs. 13'1"-145 lbs. 13'1"-150 lbs. 13'1"-155 lbs. 13'1"-160 lbs. 13'1"-165 lbs. 13'7"-125 lbs. 13'7"-130 lbs. 13'7"-135 lbs. 13'7"-140 lbs. 13'7"-145 lbs. 13'7"-150 lbs. 13'7"-155 lbs. 13'7"-160 lbs. 13'7"-165 lbs.
PRICE $430.00 $430.00 $430.00 $430.00 $430.00 $430.00 $430.00 $430.00 $430.00 $430.00 $430.00 $450.00 $450.00 $450.00 $450.00 $450.00 $450.00 $450.00 $450.00 $450.00
The Power-X series makes it easy to fit athletes to the pole’s weight rating. This series of poles is designed to return smoother to give the athlete time to lift their feet above their head for maximum jump height. Power-X has increased hoop strength and easy load capability to maximize durability and performance. NOTE: All special custom poles by weight or flex number require an extra $50.00 per pole upcharge.
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recoil Poles MODEL LENGTH/WT. PRICE MODEL LENGTH/WT. PRICE 400/62R 13'1"-135 lbs. $500.00 430/57R 14'1"-125 lbs. $540.00 400/64R 13'1"-140 lbs. $500.00 430/60R 14'1"-130 lbs. $540.00 400/66R 13'1"-145 lbs. $500.00 430/62R 14'1"-135 lbs. $540.00 400/69R 13'1"-150 lbs. $500.00 430/64R 14'1"-140 lbs. $540.00 400/71R 13'1"-155 lbs. $500.00 430/66R 14'1"-145 lbs. $540.00 400/73R 13'1"-160 lbs. $500.00 430/69R 14'1"-150 lbs. $540.00 400/75R 13'1"-165 lbs. $500.00 430/71R 14'1"-155 lbs. $540.00 400/78R 13'1"-167 lbs. $500.00 430/73R 14'1"-160 lbs. $540.00 400/80R 13'1"-175 lbs. $500.00 430/75R 14'1"-165 lbs. $540.00 400/82R 13'1"-180 lbs. $500.00 445/62R 14'7"-135 lbs. $600.00 400/84R 13'1"-185 lbs. $500.00 445/64R 14'7"-140 lbs. $600.00 415/64R 13'7"-140 lbs. $530.00 445/66R 14'7"-145 lbs. $600.00 415/66R 13'7"-145 lbs. $530.00 445/69R 14'7"-150 lbs. $600.00 415/69R 13'7"-150 lbs. $530.00 445/71R 14'7"-155 lbs. $600.00 415/71R 13'7"-155 lbs. $530.00 445/73R 14'7"-160 lbs. $600.00 415/73R 13'7"-160 lbs. $530.00 415/75R 13'7"-165 lbs. $530.00 415/78R 13'7"-170 lbs. $530.00 415/80R 13'7"-175 lbs. $530.00 415/82R 13'7"-180 lbs. $530.00 EASIER TO BEND FASTER TO RETURN 415/84R 13'7"-185 lbs. $530.00 Recoil is engineered with special stiffeners of glass and hybrid composite materials to store more energy while reducing pole weight and diameter. The result is a lightweight pole that is easy to bend and “RECOILS” with the power you need. Lower initial load requirements allow you to load the pole with more energy from the swing and receive a greater return of energy as compared to a conventional round pole. NOTE: All special custom poles by weight or flex number require an extra $50.00 per pole upcharge. Pricing is subject to change without notice. POLE FREIGHT: One to three poles is $160.00. Each additional pole is $25.
POWER-X Prep Poles MODEL 275/30PX 275/37PX 275/41PX 275/46PX 275/55PX 305/37PX 305/41PX 305/46PX 305/50PX 325/41PX 325/46PX 325/50PX 325/55PX 325/60PX 325/64PX 325/66PX 325/69PX 325/71PX
LENGTH/WT. 9'-65 lbs. 9'-80 lbs. 9'-90 lbs. 9'-100 lbs. 9'-120 lbs. 10'-80 lbs. 10'-90 lbs. 10'-100 lbs. 10'-110 lbs. 10'8"-90 lbs. 10'8"-100 lbs. 10'8"-110 lbs. 10'8"-120 lbs. 10'8"-130 lbs. 10'8"-140 lbs. 10'8"-145 lbs. 10'8"-150 lbs. 10'8"-155 lbs.
PRICE $280.00 $280.00 $280.00 $280.00 $280.00 $280.00 $280.00 $280.00 $280.00 $300.00 $300.00 $300.00 $300.00 $300.00 $300.00 $300.00 $300.00 $300.00 Like us on:
The Power-X Prep pole is engineered with the same technology and precision as our larger poles. Small diameters are used that will bend to match the needs of beginners that are learning to vault. Power-X Prep is easy to load and has a smoother return to allow ease of timing for new jumpers. All UST ESSX poles are pre-bent with perfect alignment to the soft side which eliminates any twisting during use. NOTE: All special custom poles by weight or flex number require an extra $50.00 per pole upcharge.
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UST ESSX is a division of UST Mamiya 14950 FAA Blvd. • Suite 200 • Fort Worth, TX 76155 • (817) 267-2219 Sales - Bruce Caldwell: 1-877-367-3779 International: (817) 819-1472 • Email: Bruce@UST-ESSX.com
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Mary Saxer has
the True Makings
of a Champion By: Michelle Walthall
“I was a gymnast for nine years and when I quit I dabbled in cheerleading, track, and field hockey,” said Mary Saxer of her start in vaulting. “I could tell there was a future in track. I was a sprinter, and a State and National champion in the long jump. The summer before my junior year I was at a long jump camp when the vault coach approached me about vaulting. More or less he placed a pole in my hand and I never looked back.” Saxer definitely made a name for herself once she decided to take on pole vaulting. She tells us, “I became the first high school girl to ever clear 14 feet, a 3-time NY State champion, a 3-time National champion, broke the high school na-
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tional record seven times and still hold the New York State record. I earned a full scholarship to the University of Notre Dame, where I became a two-time NCAA All-American, placed 3rd at the 2009 NCAA Outdoor National Championships, broke the Notre Dame school record, and became a 3-time Big East champion.”
And she wasn’t done after graduation. Saxer continues, “Upon graduation I decided to chase my Olympic dreams and continue vaulting professionally. Some of my greatest accomplishments include jumping 4.70m (15-5), currently being ranked top 10 in the world, and being a member of the 2012 U.S. Indoor World Championship team.”
September 2013 issue
www.thevaultermag.com Mary Saxer 2013 Pole Vault Summit
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fourth. The top three make the World Championship team. It was absolutely devastating and I took it very hard, especially because of the great year I am having. Somehow I had to pick myself up, lift my chin up, get on a plane to Europe and get right back on that runway vaulting with the top women in the world. It was anything but easy. However, I told myself that I was going to use it as motivation to have a great European season and really show the world where I belong. That being said, I have competed in all the big meets with the top girls in the world this summer, minus the actual World Champs. I will return to Europe after Worlds to continue challenging the top girls, to continue improving, and to just vault for myself because it’s what I love to do!”
We asked Saxer how she has been able to increase her confidence over the years, and she tells us, “The biggest confidence booster for me is to remind myself how many times I have done this in my life and been successful and safe. The moment you let any negative feelings in, you are setting yourself up for failure. It is human nature to be afraid of what could potentially go wrong in the vault. However, you MUST
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only focus on executing your cues and positive thinking.”
We were also curious about how Saxer is able to jump on longer and stiffer poles. This is what she says: “You can have all the speed in the world, but if you don’t combine that with a good angle at take off and technique in the air, you won’t necessarily jump high. Generally, speed helps you get on longer and stiffer poles. However, you have to find a way to use your speed in a productive manner to be successful. As a vaulter improves their speed and take off angle, they will generally find they are able to use longer and stiffer poles while also raising their grip.”
As for motivation, Saxer keeps herself going by reminding herself where she wants to be. She tells us, “My motivation is that I want to be the best pole vaulter that I can possibly be, which for me I think I can be one of the best vaulters in the world. Because of this I work every day to improve my vault and find ways to allow myself to go higher. I know I currently have a ton to improve and so each and every day I go out there and get myself one step closer to where I want to be. In the end, I vault
for myself and that is my motivation. Pole vaulting is my passion. It’s not too hard to find motivation when you can go out there every day and truly chase a dream. Plus the best part about pole vault is the sky is literally the limit.”
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Thankfully, Saxer also has a wide support group at her disposal. This is what she has to say about that:
“My supporters are truly the best. My mom, dad, and brother have been by my side since day one of this pole vault
journey. They have jumped up and down with me through the highs, and cried with me during the lows. The word family really says it all- there no matter what. There are no words for my fiancé. He is by far my biggest supporter. He truly understands the event as well as
anyone and finds the positive in every part of this journey. I truly could not be where I am today without his unparalleled love and support. Then there is my coach. He travels the world with me, dedicates his life to this dream, and literally has made me the vaulter I am
Mary Saxer 2013 Pole Vault Summit
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of a sold out crowd of 65,000 UK fans. The atmosphere was electric. I can’t wait to return to Europe in a couple weeks!”
Already so accomplished, Saxer is not stopping here. She shared some of her future plans with us, and she has big things coming up. “I am home in Boston for two weeks now during the World Championships,” she says. “I will head back over to Europe August
12th until September 4th for a series of meets after Worlds, which includes the Zurich Diamond League Meet. I am looking forward to getting back over there and competing with the top girls in the world. It has been a successful summer so far and I hope to improve on my heights before the summer is over.”
“My short-term goal is to finish the year ranked top 10
in the world,” Saxer continues. “I am ranked top 10 at the moment, so I want to end the year with this ranking. I also would like to jump another personal best, especially over in Europe. My long-term goal is to be jumping at a level where I am a medal contender for the Olympic Games and all World Championships going forward.”
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When to Start Vaulting By: Buba Sparks
I’m not going to go on my rant about how ridiculous it is for colleges and universities to beat their athletes down with running and lifting while not letting them vault in the fall. It is absurd to think that in a technical event like the vault that a “break” is good. When do surfers and golfers take a break? They don’t because they love what they do. We vault because we love it. I don’t ever want a break. I know I need to get faster and stronger but I also know that I can progress and move up the rankings if I am perfecting my vault while others are not vaulting. OK so maybe it was a little rant.
I›m a work/reward person. You can drive me into the ground as long as I also get to do something vault related no matter how low level. If you›re in one of these other situations
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then find a club around who will let you vault a little on the weekends.
Launder says, each year needs to start with knowing your two step PR.
Personally, I start immediately at two steps with a real crossbar. Is that really vaultung? YES! At least enough to motivate me to do the other needed training. As Alan
Did you know that the year Steve Hooker vaulted 19 11 3/4 or 6.06m that he cleared 18› 5»/5.61m from eight total steps or four strides? Besides the obvious timing efficiencies needed, if you are not doing it right from close in then you only magnify your issues if you
For the rest of us, how do we know when to start vaulting? Pat Manson told me that he goes out for about two months and strides 10X100m on the grass three days a week. At that time he can run from 100›/30.5m and clear 17›/5.18m. The great masters vaulter Mike Hogan used to not allow himself to vault until he could run a 400m under 60 seconds. Another buddy has to bench 250 and run a 6 minute mile. These are self imposed standards and always include some vault drills as they get closer to being able to vault.
Side note - I do not ever use bungees. When they use them, in meets, I might switch but until then they give a false sense of how good you are. Want to use a bungee? The truth is if you can get over a 12›/3.66m bungee then you can clear 10› with a real bar. The difference is 2›/60cm. It›s really simple in that the last vaulter puts up the bar for the next vaulter before he leaves the pit. Very fast. Sorry-rant 2.
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It is Not in Allan Williams to Give Up By Michelle Walthall
Veteran vaulter, Allan Williams says, “I started vaulting in 1967…I was playing rugby at a decent level and, during the summer, I ran 400m and threw the Javelin for our school. A note appeared…one day asking if I would go to see the Head of PE. When I got there he told me that our school had an upcoming athletics match with another school and they had a pole vaulter and our school did not! He asked if I would like to give it a try…So, every lunch time for about a fortnight I was swinging across the runway and eventually into a very makeshift pile of foam using an old discarded bamboo pole, but it was fun.” “I went on that summer to clear 8’6” and win the local schools’ and regional schools’ championships,” continues Williams. “Then I did not vault until late in 1968, when I watched the Mexico Olympics and Bob Seagren caught my imagination and I was sold again.”
“Bob’s style and grace captivated me, and from that moment on the dream of me becoming a competent pole vaulter was born. In the winter of 1968/69 my parents bought me my first fiber glass pole…Of course we
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