This week’s meet: Northwest Christian, Apollo and Centennial at Moon Valley
Scoutiing Report: Apollo’s first meet last week was cancelled. Based on last year: Returning Vaulters: Kaler Morris (JR) 9-00; Antonio Nunez (JR)7-00 Girls: Kim Perez (JR) 6-6;Marissa Olmos (JR) 6-6; Northwest Christian has no vaulters; Centennial–Danny Davis (SR) 10-0; Alex Lloyd (SO) 10-0; Riley Dultry (SR) 11-0. Miranda Moran (JR) 7-6; Mikayla Chiles (JR) 8-0
Week’s notes: Attendance has been spotty. This is the smallest team and most inexperienced I have ever coached. This is truly a building year. Yet it is fun and challenging working with a whole new set of personalities and skills. We have 5 solid regular attending freshmen. Rachel:(NH) You have a great tall plant. We need to get that jump going so you can swing. Also, you have developed a slow down issue in your run. We will settle that this week and move to that jump. Gina: (NH) I like how you attack the run. You go blazing into the plant and you have a tall plant. You are having a problem with the jump but when you run fast things come together. Now, we will work on the jump and swing. Daisy (5-5) Great having you back. Need to take care of that back of yours. Your form is amazing. Basically we need to just move up the pole at this point. Dylan Gordon (NH) You are easily the fastest frosh on the team. You have mastered the tall plant. Now we need to work on planting early, jumping and swingiing. Its coming. Dyllan (8-6) the form is really coming together. Nice run and tall plant. Now need to move up the pole and work on swinging with those legs to vertical. Chris (9-6) Great start with a good run and plant. Work still needed for that swing…using more of the left leg and less of the right arm. Framarz (11-0) You are so much stronger and faster. And your form is amazing. You look like a superstar. Just need to practice practice practice so everything comes automatically. You are thinking too much. It doesn’t help that you are still away at the play. Marcus (11-0) You have times of being amazing and times of…well not thinking. just the opposite of Framarz. The run has greatly improved. Now need to work on that left arm in the swing. You were playing around with 12-0 the other day. Nice. Tyler (14-6): All that hard work over the years is paying off. And now that you are off the injured reserve. Still a pole problem, however, things will come together. It is early. I expect that 15 is going to happen very soon. And I expect You to give Bo a run for his money. Your plant is getting better and better. Still need to work on being under and planting early. Will (15-7) So fine tuning is in the offing this season. Currently fine tuning that left arm. Also getting on those big poles. Everything is on track. Lets keep it that way.
This week’s practices: Monday- (15) Full vaults for most. The rest short runs working on technique. then weight lifting; Tuesday: Short runs concentrating on technique. For beginners that means early plants and jump. The rest will work on the swing. Some Sprinting. Wednesday: Meet. Thursday: Sprint work; lifting and technique work needed from yesterday. Friday: If it rains: lifting and indoor work. If not, full vaults, concentrating on swing to vertical.
Preseason—Preseason was amazing. it couldn’t have been more perfect. Moon Valley’s two stars: Tyler Cone and Will Hooper each set PRs during preseason. Tyler got on to 15 foot poles and at Reno with the guidance of his club coach Todd Lehman cleared 14-4. He almost has perfected a 9 stride run. Will set his PR in Flagstaff. First he went 15-1 and then he cleared 15-7.
The first two days of practice have been a mixed bag. Tyler was 3 feet under using his 1560 with his powerful run. The pole snapped right at his left hand; result 6 stitches and a month or so vacation. On the other hand we have had 3 very talented freshmen come out and two freshmen girls showing promise too. The guys, Dylan, Dyllan and Marcel after one practice have cleared 7 feet. The girls, after one practice, have cleared 5 feet. Their natural talent base is awesome now we have the long haul of technique ahead to help them reach the potential they all seem to have.
Monday was Will’s day to do Explosive leg training to build up that speed. He also added a tricep workout. by the end of the workout he was collapsed on the floor. Super workout. So far early indoor season is looking like this assuming any vaulters are ready for competition: Turkey Day, the day after Thanksgiving at Pole Pilots in Tucson; Dec. 1 in San Diego at the SDSU Red-Black Week; Dec. 7 the University of Arizona All Comers Meet; December15 Redondo Beach All Comers Meet. Tomorrow, Tuesday is a full vault day with Tyler, Will, Chris and Lilie and a possible visit by Brian Raper.
In Friday’s practice, alum Zach Rapant dropped buy to do pop ups and give coaching advice to the two vaulters, Will and Chris worked on his plant and swing. By the end of practice he was over 8-6, but since he hasn’t learned the turn yet he would have knocked off the bar. Chris has speed, strength and learns very fast. He will vault for another week and a half then off to wrestling. Will switched to a 15 foot pole half way through the practice. He also added a 6 step run. We ended the night a bit tentative on the pole and next week should nail that down. It should be a week ahead. He looks like he could sail over 15-6 very soon. Next week’s two vault practices will be on Tuesday and Friday. Chris will work on his run; just tweaking a very fast run and work on his turn. Will will finish getting on his 15 and moving to the top.
A very good practice. For starters a strong freshman showed up to do chin ups and ended up vaulting. With a super fast run and no hesitation he cleared 6 feet from 37 feet out. Then “Grandmother” came and he was off but vowed to return in the future. Will spent the day at 5 steps on a 1465. He worked on the top of his vault and moved up the pole to the top, where he found the pole reacted right. Hmm…as if they designed poles to been at the point just below the label. he fimished with two great vaults. He finished the practice with an explosive leg workout in the weight room. Will came away from the practice excited about his prospects this year. Brushing 15 on his 14 pole. .
Next week — Fall Break over. First week of using the pits on a regular basis. Tuesday and Thursday will be vault days. this week 5 to 6 step days. Monday, Wednesday, Friday will be primarily conditioning days. This time of year we have the time to work on strength, speed and technique. The goal is to efficiently hold higher on bigger poles. Goal: Be ready for california meets in December and january and the Summit. This week: work on Bubka jump at take off.
Great workout today. Tyler and Will put up big weights on chest. bicep, forearms and abs. Tyler needed to leave early for work. Will gutted it out to completion. Both pushed the envelope and were the envy of other weight lifters in the room. Tomorrow for weights and some running and Friday is sprint friday.
Friday was a no practice day because of the sad announcement about the death of Coach Thomas. Monday Tyler was at Kiss the Sky and Will tried 3 x 150 sprints. His best time was 21.0 We ended early when Will showed first signs of heat stroke. On Tuesday, Tyler was sick and Will did an awesome workout with explosive legs setting new PRs in the squat, Clean and high bars. He added lunges and a very tough abs workout. He finished off the workout with 8 pole runs.
Coach Thomas was larger than life physically and emotionally. The Track team has vowed to dedicate this season to him. Hopefully, the dedication will be to model Coach Thomas’ compassion for others. He always asked how you were doing and he always was genuinely interested in your response. Moon Valley will have a super track team if we all care about each other like Coach Thomas cared about us.
No practice today. It was a sad day. Our Throws Coach Curt Thomas died at his home yesterday.
Today was a huge workout, 2 hours long. Will and Tyler worked on shoulders today. First a lap on the track and then stretches: high knees, butt kicks, A skips, straight leg bounds, kareoke, walking stretches and Budhas. Then Military press (5×12) Will 65/12,85/12, 95/12, 115/10, 85/15; Tyler 45/12; 65/12, 65/12, 75/12, 80/12 Next came Incredible Hulks (3×10) Will used 15 pound dumb bells for 2 sets and then one set of 20. Tyler two with 10s and one with 15. The guys did breakdown sets of dumbbell front, side and rear raises. Will used 15, 20 and 25 lbs. dumbbells and Tyler used 10s. Then came Lat pullovers (one of the best vault lifts) 4 x 12. Tyler used 30 ,35,40 and finished with 50 pound dumb bells. Will went from 55, 65, 80 and finished with 95! The guys finished with pole runs, curb plants and pole drops and Abs on the high bar. Quite a workout….
Tyler and Will started off with their usual 1 lap and warm-up series of butt kicks, etc. Then they moved in the weight room for some intense chest, biceps, forearm and ab work. First up. flat bench. 3 sets of 10. Will went from 135 to 185 and did four at 225. Tyler, lifted 85, 115 and 125 for 10 reps. On to Incline Dumbbell Flyes, a particularly good exercise for the vault. they did sets of 12 reps. Will used the 30, 40, and 45 dumb bells. Tyler used the 20, 30 and 35s. Tyler, new to these exercises, really pushed himself with Will encouraging him. Will was an animal as usual. Tyler had to leave at this point to get ready for work at Culver’s. Will continued on with incline dumb bell bench. He used the 55, 65 and 65 pound dumbbells for his three sets. Then it was on to the bicep execises. Biceps aren’t used much in the vault but the girls love them. So Will did 3 sets of cable curls with 15 reps at 60, 70 and 80. Next was preacher curls with 10 reps at 55 and 65. and 6 reps at 75. Finally he did concentration curls with the 40 pound dumbbells doing a rundown of reps from 5,4,3,2,1 and a second set with the 25 pound dumb bells. he finished on his arms with forearms palms up with a 30 pound dumbell and palms down with a 15 pound dumb bell. By this time the weight room had been invaded by the basketball teams of all three levels and the cross country teams. Will found a corner of the room to do some crunches and wipers with a 25 pound plate and oblique work with a 45 pound plate. Then it was outside for some ab work on the high bar. For pole runs today Will ran a lap with a pole and also did 8 stride plants for a lap. he ended the day with a mile jog. His split times were 2:29.4, 2:36.o, 1:17.6, 1:48,9 = 9:12.1 this was a pretty tough workout for the third day of pre-season. Tomorrow: Its Sprint Day.
Yesterday was Explosion Day for Tyler and Will. Today was Sprint Strength Day. Starting with a warm up lap and stretching they wento into a two lap sprint the straights walk the curves. Will’s splits were 3:01 and 3:00. Tyler’s were 3:09 and 3:11. Then came the 100 meter bear crawl. Tyler: 1:30.1 and Will 1:34.9. Tyler felt it in his legs and Will felt it in his shoulders. This was followed by heavy ab work with a medicine ball and 8 stride pole runs. Day Three is Biceps, Chest, Forearms and Distance. Tyler and Will are visibly getting stronger!!!
First Fall preseason workout–the Two superstars Tyler Cone and Will Hooper. Warm up was a lap and a series of stretches and form runs on the track. Then they showed off doing explosive exercises in the weight room followed by killer abs. Then it was 10 pole runs finishing off the workout. Great workout lasted two hours.
I takes great courage to vault in high cross winds, cold and occasional rain. Moon Valley’s five vaulters came through showing how tough we are when it comes down to it. No PRs were set. it was survival not vaulting. The total team scores were Moon Valley men 15th and women 16th. Senior Alyssa Guy vaulted onlly 7-6 but it was good enough for a fourth place among the 28 vaulters. Freshman Lillie Ledesma managed a 7th place with 7-0. Both handled the weather and finished well above what was expected. They boys went earlier and the weather was worse. Tyler Latier faced a drizzle of rain when he went down the runway. One time at the plant he slip from 13 feet to 6 feet. 26 male vaulters vied for the title. Dylan Austin’s record remained safe with Bo Haddock clearing only 14-0. Moon Valley’s phantom vaulter Tyler Cone came in third on misses at 13-6 behind Copper Canyon’s Adrian Childress. Tyler trains with Todd Lehman at PVCC and shows up in a Moon Valley uniform for meets. Tyler survived a nasty fall in the box and a plant very under in wind and cold to get the medal. Next Tyler siteing should be in two weeks at a meet on April 29th. Will Hooper, our top vaulter, sat on the sidelines with a sprained ankle coaching Brad Linder and Tyler Latier. Brad managed 13, disappointing to him, but amazing considering the circumstances. Brad came in 5th. With good weather the next couple of weeks, Brad can move up his pole, add a 6th step and go much higher. His rock back form is amazing. Tyler Latier was the best vaulter in the second wave of vaulters. This was one of his first times in the big time and he came through winning his heat with an 11-0 vault, good enough for 15th overall. Tyler has lots of quick room for improvement with a longer run and moving up his pole. Overall, The Moon Valley vaulters handled the elements and were the class act at the meet, showing that they fight through the elements and do the best that can be done under the circumstances.