01THE STANDARD
Best honest effort counts.
Complete every block you safely can to the best of your ability. If you need to modify something, make the smart change and note it in your check-in.
READ IT. USE IT. OWN IT.
The rules behind
the results.
Three fast guides for doing the work well, recovering like an athlete, and giving yourself a real shot at the next level.
01
WORKOUT STANDARDS
Earn the rep.
Effort matters. So do judgment, clean movement, and honesty about what your body can do today.
02REP QUALITY
Clean beats heavy.
Own every position. If your form starts falling apart, lower the weight, reduce the reps, or choose an easier version. Ugly reps do not earn bonus points.
03PACE
Move with purpose.
Circuits should feel athletic—not like a tour of the gym. Transition quickly, then take the written rest. The pace and the recovery are both part of the workout.
04NO EQUIPMENT
Solve before you skip.
Look for a safe alternative that trains the same movement. Get creative. If you cannot find one you trust, ask Coach Babs before guessing.
05MISSED DAYS
Reset. Do not spiral.
Nothing here is punishment or a requirement. Following the plan will give you a better chance to succeed, but some days life wins. Be honest, then get back to work tomorrow.
06PAIN RULE
Pain changes the plan.
Stop for sharp, sudden, worsening, or joint pain—or if you feel unstable, numb, dizzy, or unusually weak. Tell a parent or guardian and Coach Babs. Do not try to prove toughness by hiding it.
02
RECOVERY PROTOCOL
Build back better.
The next workout starts with what you do after this one. Recovery is where your body gets the chance to adapt.
Teenagers generally need 8–10 hours. With school and training demanding a lot from you, aim for 9.5 whenever you can. Protect the routine, not just one perfect night.
Bring water and drink regularly before thirst becomes your reminder. Long, hot, high-sweat sessions may also call for electrolytes. Energy drinks are not hydration.
Do not begin a demanding workout running on empty. Eat familiar food with useful carbohydrates beforehand, then follow training with fluids and a meal or snack containing carbohydrates and protein.
Heat can be part of training only when the dose is controlled. Adjust pace and volume, use shade and cooling breaks, and move the session earlier or later when conditions demand it.
Sleep, eat, hydrate, and let the week settle. An easy walk or light mobility is fine if it feels good. Recovery is training—not a day you need to earn.
Normal muscle soreness is usually dull and improves as you move. Sharp or localized pain, swelling, instability, numbness, or pain that worsens is a reason to stop and speak up.
This guide supports good training decisions; it does not replace advice from a parent, athletic trainer, or healthcare professional.
03
COLLEGE RECRUITING
Make it easy to believe.
College coaches need clear proof, steady communication, and a reason to remember you. Build all three.
YOUR PROFILE
One clean link.
- Name, graduation year, school, and events
- Verified PRs with year-by-year progression
- Academic snapshot and intended area of study
- Best competition video and upcoming schedule
- Relevant honors plus approved contact information
USEFUL VIDEO
Show the whole rep.
- Pole vault: full approach, plant, takeoff, flight, and landing
- Hurdles: full race when possible—not only the finish
- Include date, meet, mark or time, and bar height
- Use a steady angle with the athlete easy to identify
- Lead with evidence, not effects, music, or a long intro
FIRST MESSAGE
Short. Personal. Specific.
SUBJECT
2027 Pole Vault · 13′0″ · Zach N. · Arizona
BODYCoach [Name]—I'm a 2027 pole vaulter at Canyon Del Oro in Tucson. I'm interested in [School] because [real reason]. My current PR is [mark], my GPA is [GPA], and my profile/video is here: [link]. I'd appreciate the chance to learn what you look for in a vaulter.
BY GRADE
Start where you are.
Recruiting rules and contact windows vary by division and can change. Use this as your action plan—not as a replacement for official eligibility guidance.
Build the base
Learn the event, compete, save clean video, protect your grades, and start recording verified results.
Create the file
Build your profile, improve the video library, research levels and schools, and learn the eligibility process.
Start real outreach
Send personal messages, update coaches after meaningful progress, visit schools, and keep academics organized.
Follow through
Keep coaches updated, apply on time, compare the complete college fit, and confirm every eligibility and admissions step.
ACADEMICS
Do not let paperwork end the dream.
Know your GPA, take the right core courses, keep transcripts moving, and stay on top of your NCAA Eligibility Center task list. Talk with your school counselor early.
PARENTS
Keep them in the loop.
Parents or guardians should approve public information, help evaluate travel and financial decisions, and be included before major commitments. The athlete should still own the communication.
COACH BABS' ROLE
Support—not promises.
Coach Babs can verify results, review profiles and video, help you prepare outreach, give honest feedback, and serve as a reference when appropriate.
He cannot promise a scholarship or roster spot, speak as if he is you, bypass parent or school rules, or guarantee what a college coach will decide. Bab's PV supports its current athletes; this is not an athlete-recruiting service.
OFFICIAL NEXT STEPS