In competition, this 28-year-old Irish national team member storms down the 40-meter runway at almost 20 mph while carrying a 14.5-foot pole above her, then plants it in the ground. During that less-than-five-second sprint, Peña’s powerful yet lean legs generate the momentum that launches her up and over the bar, superhero- style. “Each vault is so physically taxing that I actually only practice them a couple of times a week,” she says. “So I need to strengthen my legs in other ways.” Heavy lifting, explosive plyometrics and speed drills help her build the muscles that propel her down the runway as fast as a world-class sprinter. Just as important? Mental preparation. “I visualize the process of vaulting from my vantage point, and sometimes from an outsider’s, during practice, competition and my free time,” she says.
Pole Vaulter Tori Peña’s Top Moves
BOX HOP Stand about 24 inches from a box or bench, facing it. Press through heels and jump onto box, using arms for momentum. Step down one foot at a time to floor for 1 rep. Do 6 sets of 3 reps.
SINGLE-LEG LIFT Stand with feet hip-width apart, a 5- to 10-pound dumbbell in left hand. Lift right foot and, with left knee slightly bent, hinge from hips to lower dumbbell toward right foot. Return to start for 1 rep. Do 10 reps, then switch sides. Do 3 sets per side.
TRAVELING LUNGE Stand with feet hip-width apart, a 10-pound dumbbell in hands at chest height. Step right foot forward into a lunge; pause and twist to right. Bring left foot forward to stand. Repeat on opposite side for 1 rep. Do 3 sets of 10 reps.
SINGLE-LEG SQUAT Stand with feet hip-width apart, arms straight in front of you at chest height. Keep right leg straight as you lift it off floor in front of you and bend left knee so right thigh is parallel to floor. Press through left heel to stand for 1 rep. Do 5 to 8 reps, then switch sides. Do 3 sets.
Above: Top, $35; AmericanApparel.net. Briefs, Karla Colletto; Neiman Marcus for similar styles. Shoes; Nike.com for similar styles
Styled by Lindsey Frugier. Hair, Rob Talty at Forward Artists; makeup, Kristina Brown at Jed Root; manicure, Debbie Leavitt for Sheswai in Magic; prop styling, Evan Jourdan; production, Camp Productions.
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