May 2015 Illinois State Vaulter Magazine

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UST Salutes Adam Hague on his UK Junior Record using RECOIL ADVANCE

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contents

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FROM THE EDITOR

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The Purgatory of College Admissions: The Wait List

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Nutrition Lifestyle

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Making Their Mark

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Barber Raising the Bar

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FROM THE EDITOR Hello, Everyone! This month we have quite a bit of stuff for you!

Karlley Feng 2015 Arcadia

Who is stuck on a waiting list? It’s frustrating, but don’t be discourage because you still could be accepted. Penny Hanson gives you all the information you need to know when you are wait listed.

She gives you a list of what to do and what not do to in order for you to be accepted. Check out her article, she has some great things to say!

We have a guest writer this month, Kyle Cochrun. Kyle is a student athlete at the University of Akron and had the chance to catch up with the NCAA Indoor Pole Vault Champion, Shawn Barber. In this article, you will get an inside look on some stuff that Barber does at practice and what some of his teammates have to say about him. We haven’t seen the last of Shawn, so flip on over and take a look!

Who is still guilty of snacking on some notso-good-for-you foods? Nutrition can be hard, but as pole vaulters we need to focus on what goes into our bodies just as much as we focus on drills. Sadie Lovett has teamed up with Stacy Dragila to help you get into a good-nutrition lifestyle. Here they give you ideas on what to snack on and what you should try to avoid. If you want to be successful at pole vault, cutting out processed foods is the way you need to go. So put down that bag of chips, and see what Stacy suggests you to do—you won’t be sorry!

On the cover this month is the Illinois State University Redbirds. This small but mighty team and their new vault coach, Mary Wood, have been making themselves know in the Missouri Valley

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Conference. With massive PR’s and new technique in just one season, these vaulters have much more success to come! Though there may not be many of them now, their program will grow because of the dedication Coach Wood has for her team!

Great story and great team for you to enjoy!

We hope everyone is having a great season.

Keep us updated on how you are doing by tagging us on our social medias—we love seeing you all improve! Remember to never give up and to work hard at what you love to do! Until next month, thank you for sticking around with us!

Editor Doug Bouma editor@thevaultermag.com

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MAGAZINE Steiner Bennett

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The Purgatory of College Admissions:

The Wait List

The college acceptance game may seem to be black and white: you are admitted or you are denied. But wait! Colleges can play a nasty game called the “Wait List”. The waitlist is neither a black nor white decision…it is a very gray area.

Waitlists are college admissions’ no-man’s-land. You’re not in and you’re not out. It’s not a great place to be and it can be a form of disappointment and fading hopes about being accepted to your most-favored school.

Waitlists are most common at schools that always have an excess of quality applicants.

Have you ever wondered how colleges and universities get just the right number of

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freshman to enroll every year?

Part of it has to do with a term called yield; another aspect is the waitlist.

Sally Rubenstone of College Confidential explains the waitlist process like this: “Let’s suppose a college has 1,000 open slots for its new freshman class. After all the thousands of applications are reviewed and final admission decisions have been made, perhaps 2,000 letters of acceptance are sent out. After years of practice, this college knows that its yield is 50 percent.

That means that, historically, half of those applicants offered admission will accept. It’s a kind of natural phenomenon.

However, the college has to have a contingency plan just in

case they don’t quite get their 50 percent yield. That’s where the Wait List comes in. The Wait List is made up of applicants who were just not quite good enough to be offered outright acceptance, but they have been judged capable of doing the college’s level of work. In fact, some Wait List students are the equal of regular admits; there just isn’t room to admit them all.

If enrollment falls short in any given year, the college goes to its Wait List and offers admission to those students.

Wait Lists can be hundreds of names long. Some schools maintain Wait Lists but never use them because they have such a dependable yield.

Whenever a school’s yield goes up, there can be problems with

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housing accommodations. This is what happened some years ago at Penn State’s University Park campus and at Princeton University for the first time in its 250-year history. Yield tends to remain relatively constant but can fluctuate with trends in popularity.

If you end up on a Wait List, don’t hold your breath waiting to be accepted. Sometimes– at the last minute–a formerly enrolled student will withdraw

his or her enrollment. That leaves a hole that can be filled from the Wait List. If you’re on that Wait List, it could be you being offered admission. It’s a very long shot, though. In most cases a student who is wait listed should pursue other colleges.

There are avenues of persuasion such as a final flurry of personal marketing or letters of appeal from counselors or alumni, but these are usually not successful.

I hope you’re not wait listed.”

Penny Hanson

What should you do if you are wait listed? Here are some of Sally’s thoughts:

■■ Be persistent

“Write the school, call, follow up, update your grades and send an extra teacher recommendation letter. Let them know it’s your first choice and where else you got in. You can’t just sit around and wait for a miracle.”

— Michele Hernandez, former admissions officer at Dartmouth College and author of A is Admissions: The Insider’s Guide to Getting into the Ivy League and Other Top Colleges

■■ But don’t pester “I had one mother last year who called me every single day for two months, sometimes multiple times a day. She couldn’t help herself. I finally had to say, ‘Your son is not getting in and you may wish to seek psychiatric help for yourself.’”

— Ivy League admissions officer

■■ Work the system

“Washington University in St. Louis has notoriously huge waitlists— they won’t even tell you how long. My bet is they put over 10,000 kids on the waitlist every year for a class of 1,350.

The thing is, though, is they

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Fun Fact Did you know

that Bruce Jenner was the gold medalist decathlete at the 1976 Summer Olympics held in Montreal? Pole vault is one of the decathlete events and he cleared a mark of 15’9” or 4.82 meters.

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don’t count you on the waitlist until you tell them it’s your first choice. It’s a despicable practice, but it’s a popular place and they can get away with it.”

— Jon Reider, director of college counseling at San Francisco University High School

■■ Let schools know you can pay “It never hurts to remind schools that you will be a fullpaying student, especially this year. The rules even change at need-blind schools when it comes to the waitlist. It’s not an official practice, but admissions officers are human. They know endowments are down and cost-cutting is essential. If a full-paying student says he’ll definitely come, letting him in can be a relief.”

— Karen Crowley, consultant for College Coach, a national education-consulting firm, and former admissions officer at the University of Pennsylvania

■■ Sweets don’t work “We always have people bringing us cookies and cakes.

It’s terrible for my waistline and it doesn’t work. One young woman sent a box of red and gray M&M’s, some stamped with her name, some with ‘Wants UGA.’ They’re still on my desk, but I don’t even remember

her name…We did let her into our January class, but she was not too pleased about that. Her mother called to complain.”

— Nancy McDuff, director of admissions at the University of Georgia

■■ Pen a tune “I always tell students that, at this stage of the game, a gimmick won’t hurt. It’s go-forbroke time. I know one student who sent admission folks a photo of himself in front of the gates of a rival college, adding a clever caption about what his fate would be if he moldered on the waitlist. An aspiring composer [could] write an ‘Ode to Oberlin’ or a budding poet pen ‘The Ballad of Barnard.’

Yet you have to be aware that what tickles the fancy of one admission officer may make a colleague barf.”

— College Confidential counselor Sally Rubenstone, a former admissions officer at Smith College

■■ No, really, pen a tune

“We had a student years ago who used the music of our alma mater and wrote new words telling us why we should admit them. Creative and cute, but not over the top.” — Jean Jordan, director of admissions at Emory University

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■■ Don’t repeat yourself “One of our applicants when I was at Penn wrote his essay on baking popovers, and one day he showed up at the office with a batch of freshly baked popovers. We all thought it was fairly ingenious— until we heard through the grapevine he did the same thing at Princeton.” — Karen Crowley, consultant for College Coach, a national education-consulting firm, and former admissions officer at the University of Pennsylvania I advise my students who have been waitlisted to move on.

I recommend that they get excited about the schools they DID get into. My students and I did a lot of research about those schools and they had very good reasons for applying to them. These were schools we deemed a good fit for the student and the colleges obviously agreed since they were admitted. The most important thing I stress to my families: PUT A DEPOSIT IN AT ONE OF YOUR COLLEGES BEFORE MAY 1! Don’t count on being admitted to the college that wait listed you. You need to move on.

And if you are finally admitted to the wait list school? It’s neither illegal nor unethical to withdraw from a college after May 1 because you accepted a wait list spot at another school (or if you change your mind for any reason). You should expect to forfeit your deposit, but if the wait list school is your top choice, that will be a small sacrifice. **Please note that recruited athletes at the D1 or D2 level can be penalized when backing out of written commitments. Check with your college if you find yourself in this position.

When you submit a deposit at one of your admitted schools, I suggest that you write to the college that has waitlisted you to let them know that you are still eager to enroll.

If you will definitely attend if admitted, be sure to say that too. I recommend including a list of any new achievements, activities or awards that might push you over the top onto their admitted list. It should go without saying, but do not take to social media to blast your waitlisted school! You don’t want to give them any other reason NOT to admit you.

after May 1 when the domino effect of waitlist movement kicks in. So, if you’re eventually admitted to a waitlist school, don’t worry about saying “Thanks, but no thanks” to the college where you’ve already enrolled. As a courtesy, it’s always nice to explain why you’re withdrawing and to thank the admission staff for their efforts on your behalf.

Be honest and show common courtesy. You don’t want to burn any bridges right now!

If you are currently parked on the waitlist of your favorite school, I wish you the very best. Please go to Plan B and get excited for college. We can’t predict the future and who knows? It may be the best decision you ever made!

Penny Hanson Hanson College Consultants penny@hansoncollegeaccess.com 720-883-6800

Admission officials are accustomed to losing students

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Demi Payne

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Nutrition Lifestyle By: Sadie Lovett

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As athletes, we are always hearing how we should eat healthy. But what does that really mean? Eating a salad a couple times a week? Eating healthy is hard and can get expensive, but Stacy Dragila’s opinion is that eating healthy is more of a life style rather than being on a diet.

To avoid the foods you should try not to eat, you need to set goals now. Stacy says, “if you eat crappy now, you are going to take it with you into college and then into your life after college.” Setting the eating-habit routine now will help you establish the lifestyle you want to have as a pole vaulter and then your life after pole vaulting: “I ate better and I have kept it since I have retired.” With all of the processed foods, we as vaulters need to be more careful with what we decide to have for snacks. “The weight is not what it was 50 years ago,” says Stacy, “there are more GI problems because we are not processing our food the same way.” One thing Stacy started to do was she cut out a lot of wheat. She started eating sandwiches that were wrapped in lettuce rather than on two pieces of bread: “my stomach felt so much better when I did that.” Better snacks to eat are things like granola bars that are all natural or low in sugar

or carrots and vegetables with humus.

When it comes to meals, you should not skip any of them.

Breakfast really is important.

When do you eat dinner? 5, 6, 7 o’clock at night? Then you wake up the next morning for school at 7, skip breakfast, and do not eat until lunchtime around 12.

So when you wake up at 7, you have not eaten for 12 hours and then you expect your body to be fine for another 5 hours.

When you skip meals, your body goes into a mode where it stores all the food and nutrients in your body as fat. If you are skipping meals, your body does not know when it will get food next. Your body storing food makes you gain weight, so skipping meals is counterproductive. “You don’t need a fullon breakfast, just something to kick start your metabolism in the morning,” says Stacy.

Be careful with the amount of juice you have because they are loaded with sugar. A technique Stacy does is she dilutes juices with water.

You should not want to try to lose weight, you should try to eat healthy—that is what will help you be in good shape.

Stacy does protein shakes three times a week and doing something like that will help you stay in good shape. Stacy

eats a lot of lean beef and salads. She also eats sweet potatoes rather than regular potatoes because they are better for you: “it takes a while for your taste buds to change.” If you are trying to lose weight to get on a smaller pole, that is not what your goal should be.

When you eat better, “you will be more efficient in practices.

Learn to do weights so you can carry the bigger poles, don’t think of it as losing weight.”

When you get faster, stronger, and better at drills, the bigger poles will come. “Our body type and what we are trying to achieve is different than a super model. It is ok to have fuller bodies and have muscle and every body type is different,” Stacy says.

We may be very active athletes, but that does not mean we can eat just anything. Yes, we burn a lot of calories, however, that does not mean we can replace them with processed junk food. It is all a thought process: “you don’t put crappy fuel and oil in a race car. You have to make good choices to become a good athlete. If you eat crappy food, you will have sub-par performances.” It does not matter how many calories you burn, they affect your performances more than you think.

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You should also watch the amount of caffeine you have.

Drinking sodas and coffee during the day actually does more damage than it would be to snack on food. Your body metabolizes food better than processed sugars. The caffeine takes longer to break down because it has a lot of sugar in it. Rather than hydrating yourself with soda, you need to do it with water. You feel and perform better when your system is hydrated with the water it needs. If you do not like drinking a lot of water, you still need to flush your system, so diluting other drinks will help. You should also try to drink Gatorade or performance drinks only when you are working out

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and not when you are just sitting class or in the car—when you are not working out.

Stacy suggests to take a cooler of snacks to your meets.

“You’re going to be hungry if you have a bunch of carbs,” she says. She takes things like ham, yogurt, cheese, and apples with peanut or almond butter. Also, try preparing meals ahead of time. You will have better choices in the fridge that are already made and will keep you from resorting to that small bag of chips. Snacks in the car are not bad either—they keep you from going through the drive through. With websites like Pinterest, it is easy to find good meals to eat. You could easily

find little snacks to take, just watch the amount of sodium.

Stacy says, “we’re that 1 percent of athletes trying to make good choices by eating crappy stuff. What if you change one or two things in your diet, would that help your performance? I think so. Have a bad practice? Could it have been that bad meal?” Eating healthy could be that next step for you. So put away the tub of ice cream, don’t pop that bag of popcorn, instead try freezing containers of yogurt for a nice snack in the evening. Once you start making better food choices, you will feel a difference and it will show in your performances.

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Making Their Mark By: Sadie Lovett

In the central Illinois town of Normal, the Illinois State Redbird pole vaulters are making themselves known.

Patrick Riley

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This is Coach Mary Wood’s first season coaching the Redbird vaulters, but not her first season coaching. While in college, Coach Wood volunteered at Jan Johnson’s Sky Jumpers pole vault camps. Her very first coaching job was at Charleston High School in Charleston Illinois. “I spent two years teaching social studies and coaching the boys track team,” she tells us, “the desire to coach and to have that opportunity was the reason I chose initially to become a teacher.” After two years at Charleston High School, Coach Wood made her way to North Carolina where she accepted a Graduate As-

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sistantship at Gardner-Webb University. Coach Wood stayed with GWU for seven seasons.

She started out working with the pole vaulters and mulits and after one year, she earned a full-time coaching position: “That was a great time of growth in my coaching career.

I was given the opportunity to research, learn, and coach many event areas: sprints, hurdles, jumps, and multi.” She also tells us that coaching so many different disciplines has helped her think outside the box when training her vault crew and has ultimately made her a better coach.

At Illinois State (ISU), there are five full-time coaches, one Grad assistant, and a Director of Operations: “I am the only coach who works directly with the pole vaulters.” Coach Wood says the head coach, Jeff Bovee, is very supportive of the pole vaulters. “The vault can become expensive quickly. Without the support of the head coach, it is very hard to have a successful program,” Coach Wood tells us. The goal at ISU is to have a well-rounded track program and to have a strong pole vault presence in the Missouri Valley Conference.

Along with the head coach, the administration is very sup-

Kevin Fisch

portive of the track program and gives the team the opportunity to travel to great meets.

The team traveled a lot of the Midwest for the indoor season because to find good competition and nice facilities, the team did not have to travel far.

For the outdoor season, the coaches like to travel to some meets that are farther south to give athletes an opportunity to have good performances in nice weather.

The ISU vault program is small now with two women and three men, but with Coach Wood as the coach, it will surely grow. The vault crew at ISU now is very hard working: “I enjoy my time with them. We have fun and they are all im-

proving as athletes. I’m very proud of how far each individual has come this season.”

ISU offers the vaulters both an indoor and outdoor track for them to practice no matter what the weather is. The Redbirds will also be building a brand new indoor facility that will be conveniently next to their outdoor track. The vaulters also have many different apparatuses they use. They have high bars, rings, spring floors, ropes, trampolines, spring runways, and many other things for drills at practice.

One fun thing that the Redbird vault crew has done is learned the art of trapeze. There is a circus on camps and one of the instructors took the time to teach the vaulters how to do

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it. “My athletes loved it,” she tells us, “it was such a great experience and a great core and shoulder workout.”

The leader of the Redbird vault crew is fifth year senior, Chase Pavelonis. Coach Wood says Chase has a true understanding of what it takes to be a successful in the sport as a Division 1 athlete: “When you have a guy that eats, breathes, and sleeps pole vault and genuinely wants to see his teammates succeed, you have a leader and that’s Chase.” Chase Chase Pavelonis

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is very disciplined and passionate for pole vault and it is rubbing off on the freshman jumper, Pat Riley. “Pat will without a doubt be a leader of this group in the future. He has the same drive and desire that I see in Chase,” says Coach Wood. Coming into the season with a PR of 5.00 meters (16’4.5), Chase made a few changes to his vault with Coach Wood and opened up the season with 5.05 meters (16’6 ¾).

Chase won the Missouri Valley indoor conference with a jump of 5.28 meters (17’3 ¾). “Our

goals are 5.35 meters (17’6 ¾) and to qualify for the first and final rounds of the NCAA championships,” says Coach Wood.

For the women vaulters, sophomore jumper Amanda Young was hesitant at the beginning of the season. But come October, Coach Wood saw a change in this vaulter. “I am so proud of how far she has come to this point and even more excited to see what she will do with this new fire. She has already PR’d by about a foot and there is so much more,” Coach Wood says.

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Taylor Jean Knauf

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Coach Wood says when she is recruiting she looks at character over performance. She wants athletes who love their event and want to continue becoming students of their event. Coach Wood loves the quote “Hard work beats tal-

ent when talent doesn’t work hard.” “I believe there is value in that statement and I look for athletes with the same mentality,” she says. She does look at the talent of an athlete, but she would take an athlete with heart, discipline, and dedica-

tion any day. Coach Wood says, “when these attributions are the cornerstone of the vault crew, there will be no other choice than to jump high and we will have success as a team.”

For the Redbird vaulters, their season starts at the beginning of September. Coach Wood says she likes to get in a cycle of general fitness with some workouts specifically built for the athletes to get to know each other: “I’ve done some sand volleyball, ultimate Frisbee, or random relays in the past years with the jumps squad.” Once they start jumping early fall, the vault crew utilizes the gymnastics room and the pool for their training.

With the help of Coach Wood and the dedication she has for her vaulters, there is no doubt that they will continue to improve and make their mark on the vault community.

As the outdoor season comes closer to the end, we wish the Redbird vaulters all the best with the rest of their season!

Amanda young

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Barber Raising the Bar By: Kyle Cochrun

Shawn Barber needs no introduction.

The 20-year-old vaulter from the University of Akron has set the NCAA record, Canadian record, and has won two NCAA indoor championships with the hopes of capturing an outdoor title this June.

He was a finalist for the AAU Sullivan Award—an honor given each year to the best amateur athlete in America.

Barber owes his success with a relaxed attitude, a steadfast work ethic, and a devotion to the sport he loves.

“It wasn’t until a couple of years ago that I realized this is something larger than at the high school level and not just something that you do for fun,” Barber said.

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Barber has been pole vaulting since first or second grade, where he trained in his parent’s barn in Las Cruces, New Mexico: a space stuffed with gymnastics equipment, a trampoline, and a pole vault pit.

The equipment belonged to his dad, a former pole vaulter for the University of Texas at El Paso.

Barber didn’t grow up knowing that pole vault was a highly competitive international phenomenon. To him, it was just something to do for fun. He still brings that same attitude to practice and competitions.

“I try to stay really relaxed and remember to have a lot of fun with it,” Barber says. “If you lose sight of that, then you start messing up and forget the

reason why you got into it.”

But don’t let the laidback attitude fool you, a practice for Barber is a lengthy affair, and he isn’t one to cut corners.

On a Thursday afternoon in the Stiles Athletic Field house at the University of Akron, Barber starts his practice jumps with the bungee cord at 15 feet—easily clearing the height. His approach is from at least half of his normal 138 feet—the longest approach in the NCAA. After each jump, he watches the recorded video footage on a flat screen television and evaluates his form, pointing out subtle flaws.

“The whole jump is really slow. I need a little more explosiveness,” Barber says, concentrating on the screen. “I’m

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Shawn Barber

feeling pretty beat down from all the work we did this week.”

After finishing his jumps and discussing his take-off technique with University of Akron pole vault coach Dennis Mitchell, Barber straps on a lifting belt attached to chains and runs through his approaches with the extra resistance. How many does he do?

“Enough until I can’t breath anymore,” he says, panting for air. He straps up again and

does more approaches, then does hurdle drills and then takes a foam roller to his sore muscles.

“Shawn’s at a point where he’s learning that all the little things help him,” Mitchell says.

“He’s very deliberate and hardworking, but with everything he does he makes sure he’s getting something out of it.”

The intensity of Barber’s training has increased along with his popularity since he

first arrived at Akron in 2012.

“I’ll be out at Chipotle and somebody will be like, ‘Hey, congrats on the record!’ and I’ve never seen them before in my life,” Barber says. “I’ve never experienced stuff like that before, but I like the recognition.”

Barber doesn’t let the popularity deter him from his focus.

“It’s tough to keep up with everything at times, but I try to

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keep things the same and stay in the same rhythm.’

Fun Facts Did you know

that sunscreen expires? It does! And when it does, it no longer works. So now that the sun is out, be sure to check the expiration date before you apply it for a meet.

“Shawn is able to create a good image in his head of the things he needs to get done,” Mitchell says. “That’s probably one of the things that separates him. It’s not just his physical ability and talent, but his ability to focus.”

Barber’s attitude has brushed off on the rest of his teammates.

“It’s great having Shawn on the team,” said Alex McCune, the American record holder for the pole vault in the heptathlon with a height of 17 feet 10.5 inches. “It’s motivating for every single person on the track team, because he is the best and everyone wants to be there too, so we have to chase after what he’s doing.”

“He’s always someone who you can go to and say ‘Hey, what do you think about this part of my vault?’” said Claire Lucas, a two-time NCAA national championship qualifier in pole vault with a PR of 13 feet 9 inches. “As long as you ask for feedback, he’s always willing to give it.”

Barber dreams of pole vaulting in the Olympics and looks to have a promising professional career ahead of him.

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But for now, he is enjoying the experience of being part of a college track team.

“The team atmosphere is something that I’ve grown to

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Shawn Barber

love and it’s something I don’t think I’ll be able to experience again for the rest of my life,” Barber said. “You can’t go on a national team and feel the same chemistry that you feel

at the collegiate level. That will be very tough to give up once I finish my collegiate career.”

Keep an eye on the record boards this season as Barber

continues to raise the bar and prove himself to be one of the top pole vaulters in the world.

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Shawn Barber

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