2003 Training Info

Hi - We realise that young people today only have limited time available to fit activities into their busy lives. Because of this useful but boring activities such as flexibility training can get missed when there are important alternatives such as keeping up with 'Home and Away' and the like. The solution? a simple set of stretches which can be done without moving from in front of the TV! Here we illustrate some flexibility stretches for the major muscle groups used by vaulters. Drop them in during the ad breaks! We might add some instruction text to go with them, but the main feature is to do the stretches slowly, and hold them for 10 seconds or more. Ideally the stretches should be done when the muscles are warm. If you need help on how to do the stretches properly any qualified coach or fitness instructor should be able to help. Good luck! Any comments? email ian@coolrunning.co.nz

Gastrocnemius

Soleus

Quadriceps femoris

(note lateral and medial variations)

Biceps Femoris & Semitendinosis, Erectores Spinale, Latissimus Dorsi

Gluteus Medius, Latissimus Dorsi, Obliquus Abdominis

Gluteus Maximus, Gluteus Medius

Iliopsoas

Latissimus Dorsi, Obliquus Abdominis, Trapezius

Erectores Spinale, Rectus Abdominis

Deltoideus

Deltoideus, Triceps Brachii

Serratus, Triceps Brachii