Take us through your typical warm up for a track session, weights session.

My warm up is very pole vault specific with a lot of visualisation. Weights sessions are different I run 15mins before and do some lighter reps of the exercise’s I’ll be doing and stretch if tight anywhere. 

What kind of things should a young athlete do?

Focus on the movements and technique the result will follow. 

Talk about drills that help your technique.

I’ve various different drills some people won’t recognise I will give drills for specific points in the vault if people ask me on my blog.. 

Take us through the keys points of your event, start to finish.

Well I’ve a six step set up phase and 9step acceleration to the take off then jump up, press and swing to cover extension pull turn push and clear.

Anything else you can think of that might be useful to people training for your event?

Visualisation is paramount!!! 

Keep the body relaxed and it’s the night before the night before that’s the key.I'm a big believer in sleeping as much as you can... no not lazy...you grow in your bed(body recovers)

What are your favourite sessions?

Full approach pole vault and weights (nothing better than that lactic pain pushing through the last set.) 

What is your least favourite session?

Stretch/recovery... it’s just so boring 

How important is nutrition to you?

Well when you weigh 180lbs due to body type you have to be careful  

What type of foods do you eat, on a typical day?

Well financially dictates, it’s normally horrible but good for you...

Breakfast- porridge 

Lunch- fruit sometimes a second portion of porridge whatever

Dinner- rice fish eggs pasta frozen veg chicken steak (quite limited) 

What food do you find useful before & after training?

Carbo-Protein meal after 

Carb meal before just small 

Supplements, your top 3 and why?

Vitamins- keeps your immune system in check

Carbo-Protein (various one’s) - great for after training

Pre-Trainer’s- sustainable energy