High Performance With
ELIZA MCCARTNEY
I was lucky enough to watch Eliza McCartney compete at the 2024 Paris Olympics. After she got back, we caught up to discuss her approach to goal setting and high performance.
Dragging Eliza & family through the 32 degree heat to the Olympic Rings for a selfie!
I wanted to give you a practical guide to how she approaches her goals and how she structures her training and preparation. The idea is that this can help you to achieve your own goals, whatever they may be.
First though, let's give you a little bit of background on Eliza.
Eliza McCartney's Medal Cabinet
Here's a snapshot of achievements of New Zealand's pole vault champion. All of this and she is only 27!
Medal Collection
Pole Vault (PB 4.94m)
To put Eliza's personal best jump of 4.94m into perspective...
In the history of pole vault, only 4 women have ever jumped higher than she has!
Women's Pole Vault All-Time Best
Yelena Isinbayeva
RUS
5.06m
28.08.2009
Anzhelika Sidorova
RUS
5.01m
09.09.2021
Sandi Morris
USA
5.00m
09.09.2016
Katie Moon
USA
4.95m
26.06.2021
Eliza McCartney
NZL
4.94m
17.07.2018
Eliza won her first Olympic medal when she was 19.
McCartney's 4.80 m vault that won her the Olympic bronze medal was voted New Zealand's Favourite Sporting Moment at the Halberg Awards for 2016
Snapshots I took from the Nosebleeds at the Stade De France. Eliza Clearing 4.60m
The 2024 Paris
OLYMPICS!
Eliza got Sixth Place at Paris!
What a joy it was to see Eliza McCartney back where she belongs! She was out there and doing our whole country proud.
She's has had a tough time with injuries and setbacks, but she's always come back stronger and more determined.
It's one thing setting goals, it's another overcoming adversity and challenges and doing that with a positive attitude.
The Building Blocks of High Performance
Discover how Eliza breaks down her approach to achieving peak performance in pole vaulting.
What We Will Cover
Key Components
High Performance
Part One
Q: How do you approach goal setting?
I approach goal setting very formally. I have a systematic step by step approach to breaking down the key elements.
Eliza's Approach
Pole Vault has a number of things going on. You have to run fast, you have to be strong, you have to be powerful, you have to be technically sound and you have to be mentally strong. It's not enough to say, I want to be a better pole vaulter. You need to be specific!
Eliza breaks down her goals into the following categories:
- Performance
- Technical
- Physical Bio Motor
- Physical Robustness
- Behavioural In Competition
- Behavioural Out of Competition
Each category has up to three goals, which have been pulled from a priority list that covers even more things that are needed for pole vault. They are then assigned a lead person and a timescale.
If you want to go into further detail on this, we have created a clear and detailed step by step guide.
I have a formal, structured approach to goal setting
High Performance
Part Two
Q: Given all the different categories, how do you prioritise your goals?
I like to break things down, depending on where I am at in a cycle and what my goals are.
The most important part is reviewing at 6 months (after the indoor/domestic season) then 12 months (after the outdoor season). That review forms the basis for the next year of goal setting.
Here's how I break it down:
Step 1
"Did I achieve what I wanted? If I implemented something, do I want to continue with that? Do we want to keep that going forward? "
Step 2
"Work through each of your items and ask if this one thing will help you get towards your bigger goal. We are trying to reduce to 3 or 4 key things."
Step 3
"Getting clear on what success looks like for each of those things. This helps in a sport with a lot of variables and things outside of your control "
After I have done this, I set timeframes and set who is responsible.
Paris 2024 Focus Areas
Completion Rate
Increase consistency in training and competition performance.
Health Management
Maintain peak physical condition and prevent injuries.
Mental Resilience
Develop strong mental skills for high-pressure situations.
To recap on the process
- Start with big list of pole vault needs
- Analyse how I am doing in each
- Determine the priorities
- Turn those into goals
- Assign a lead
- Set a timescale
- Review
- Repeat
Breaking goals down like this helps you to focus on things that you can control.
The Stade De France was so loud!!
High Performance
Part Three
Q: How do you maintain focus in key moments?
I often have a lot of nervous energy, and in those heightened states of adrenaline, I focus all my attention on what I need to do. My mind keeps running through the cues over and over
Those cues are the things that she needs to do to execute a successful jump. Eliza uses a mental counting trick to focus her mind, even when she has a high heart rate. The counting refers to the rhythm of her 14 step run.
My run up rhythm is 4,4,6 and so I will count in my head, ‘1234’, '1234', '123456' to keep myself grounded.
Another cue might be 'foot under and move hands'. This helps to keep my mind and energy focused on the task at hand, not getting distracted by the adrenaline and pressure and stress.
I like to tap into my own world where I'm just worried about my jumping and nothing else. Distractions can be useful at the right time, but I do avoid paying too much attention to the actual comp, because I find that a bad distraction brings my attention to the outcome rather than the process.
Q: How do you prepare for an event?
I’ve gained enough experience to know that I just need to tap into my own routine, my own thoughts, and my own feelings—without getting distracted by everything going on around me.
Eliza McCartney's Pre-Competition Routine
Key points on how the Kiwi Olympian prepares for major pole vaulting events
Stick to Normal Routine
Eliza maintains her usual routine to stay grounded and focused. This consistency helps manage pre-competition nerves.
Activation Exercises
She performs about an hour of specific exercises the day before to feel strong, mobile, and ready to use her body effectively.
Visualisation
Eliza focuses on visualising her desired performance, helping to mentally prepare for the competition. This will be done on the days before a competition and not on the actual day.
Sleep Routine
She has an early night and listens to audiobooks (like Harry Potter) to prevent her mind from racing and ensure quality rest.
Speaking of sleep routine. Olympic athletes need as much sleep as they can get. Eliza aims for 10 hours a night.
Eliza McCartney's Sleep Routine
How the Kiwi Olympian optimises her sleep for peak performance
Consistent Sleep Schedule
Eliza aims to go to sleep and wake up at the same time every day, including weekends, to maintain her body's natural rhythm. She aims for 9 and a half to 10 hours a night!!
Evening Wind-Down
She watches TV until about 8:45 PM, then begins her bedtime routine to prepare for sleep.
Reading Before Bed
Eliza aims to be in bed by 9:00 PM and reads until about 9:30-9:45 PM to help her relax.
Audiobook for Sleep
After reading, she turns on an audiobook (often Harry Potter) to prevent her mind from racing and help her fall asleep quickly.
Sleep Hygiene
Eliza practices good sleep hygiene, including using blue light blockers and maintaining a consistent routine to optimise her sleep quality.
Bonus Questions
Part Four
Q: Do you listen to any podcasts?
Yes! I listen to a lot but one that I love is Outrage and Optimism
Q: Any books that helped you with high performance?
Early on in my career it was Unleashing Greatness by David Galbraith
Q: What about fiction?
Q: How the heck do you get into pole vaulting?
You start by learning to hold, carry, and plant the pole into the box. At first, you'll be on a pole that doesn't bend with a low grip and you will learn how to take a couple of steps as you do a simple take off onto the mats."
As you progress, you will learn to swing, then you will move onto a small pole that bends, move further back on the runway, and slowly increase your grip height as you learn the technique in the air.
It's all progressive; you're never just given a huge pole and told to run 40 meters. Everything builds up step by step, as your competency grows.
My mum learnt to pole vault in her 50s!
We have created a clear and detailed step by step guide.
The End
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