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9 foods high in vitamin K, according to dietitians

Green or purple, Rizzo calls cabbage an “affordable, crispy veggie that adds flavor and nutrition to any meal.”Parsley delivers a jumbo dose of the nutrient, along with vitamins A and C. More than a garnish, Rizzo calls parsley a nutrient-rich, flavorful herb to season foods. Parsley can be added to soups, sauces, pesto and smoothies, […]

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9 foods high in vitamin K, according to dietitians

Green or purple, Rizzo calls cabbage an “affordable, crispy veggie that adds flavor and nutrition to any meal.”Parsley delivers a jumbo dose of the nutrient, along with vitamins A and C. More than a garnish, Rizzo calls parsley a nutrient-rich, flavorful herb to season foods. Parsley can be added to soups, sauces, pesto and smoothies, too.Most U.S. diets contain adequate amounts of the nutrient, according to the National Institutes of Health. The recommended daily amount is 120 micrograms for men and 90 micrograms for women.The body needs vitamin K to support normal blood clotting, wound healing and strong bones.Vitamin K doesn’t get as much attention as nutrients like vitamin C or D, but it’s important for health and abundant in green leafy vegetables and other foods.“That’s not surprising, given that most people don’t eat the recommended amount of veggies every day,” Rizzo says.“Vitamin K plays an important role in bone metabolism and maintaining a healthy bone mass. This is really important for people to know, especially postmenopausal women who are worried about bone loss,” says registered dietitian Natalie Rizzo, nutrition editor for TODAY.com.Broccoli is part of the cruciferous family of vegetables, which contain biologically active compounds that have been studied for their potential to prevent cancer.Vitamin K also aids in the production of adenosine triphosphate, or ATP, which supplies energy to the body’s cells and muscles, she adds.But there’s conflicting information on whether people get enough vitamin K in their diet, Rizzo notes.Eating a diet high in vitamin K is linked with a lower risk of atherosclerotic cardiovascular disease, which includes heart attack and stroke, studies have found.Besides vitamin K, turnip greens are loaded with vitamin A, vitamin C and folate.If your diet is lacking in vitamin K, ahead you’ll find nine foods high in vitamin K.However some research has found only about one-third of adults eat enough of it.Like spinach, kale is rich in nutrients and low in calories. But it’s slightly higher in fiber and protein than spinach. “Kale is packed with beta-carotene and the sight-saving nutrients lutein and zeaxanthin,” registered dietitian Frances Largeman-Roth previously told TODAY.com.

Parsley

  • 1 cup fresh, 984 micrograms of vitamin K
  • 1 tablespoon fresh, 62 micrograms of vitamin K

One study calls vitamin K “a neglected player in cardiovascular health,” with researchers looking into whether vitamin K has a role in preventing the calcification of coronary arteries — the buildup of calcium that hardens and narrows them, raising heart disease risk.Registered dietitian Kristin Kirkpatrick includes it in her list of foods to add to the Mediterranean diet, noting parsley may help in reducing the risk of several cancers and has been associated with better brain health. 

Collard greens

  • 1 cup raw, 157 micrograms of vitamin K

It’s also a cruciferous vegetable, plus cabbage is high in fiber and antioxidant compounds. Enjoy it in coleslaw, kimchi or sauerkraut, or braised for a hot side dish.Cassetty puts spinach at the top of her healthiest vegetables list, praising its “impressive nutrient profile and wide-ranging health benefits.”

Brussels sprouts

  • 1 cup raw, 156 micrograms of vitamin K

Registered dietitian Keri Glassman includes this cruciferous vegetable on her list of inflammation-fighting foods to add to your diet. Brussels sprouts contain sulforaphane, an antioxidant that’s been shown to reduce levels of inflammatory compounds, she notes.“However, most people don’t have their vitamin K levels assessed during a normal blood draw because deficiencies are rare.”

Spinach

  • 1 cup raw, 145 micrograms of vitamin K

The fiber in broccoli promotes digestion and helps control appetite, she adds.You’ll get doses of calcium, potassium, iron and magnesium.“Obviously, calcium and vitamin D are incredibly important, but vitamin K factors into bone health, too.”

Turnip greens

  • 1 cup raw, 138 micrograms of vitamin K

They come with a lot of fiber and make registered dietitian Grace Derocha’s list of high-fiber vegetables with major health benefits. Turnip greens are also regularly found in soul food recipes.One of the first shots babies receive is an injection of vitamin K to prevent potentially life-threatening bleeding.

Broccoli

  • 1 cup raw, 92 micrograms of vitamin K

Registered dietitian Samantha Cassetty includes collard greens in her list of the healthiest vegetables, noting they contain antioxidants and are packed with nutrients, including 25% of the daily requirement for calcium.Eating foods with glucosinolates — the sulfur-containing compounds in broccoli — may protect cells from DNA damage, inactivate carcinogens, promote cancer cell death and have anti-inflammatory effects in the body, Rizzo notes.Symptoms of a vitamin K deficiency include bruising and bleeding problems since blood will take longer to clot, the NIH notes. If you’re taking a blood thinner, talk with your doctor before changing your diet.

Kale

  • 1 cup raw, 81 micrograms of vitamin K

Spinach can be eaten cooked or raw, and added to salads, smoothies, soups and pasta dishes.If you’re assembling a salad, the type of lettuce matters. Iceberg lettuce is significantly less nutrient-dense than other greens, dietitians say, so a better choice may be romaine or green leaf lettuce.

Lettuce

  • 1 cup of Romaine lettuce, 48 micrograms of vitamin K
  • 1 cup green leaf lettuce, 45 micrograms of vitamin K

Collard greens are also a low-carb, keto-friendly vegetable, Kirkpatrick says.They’re delicious when roasted, or seared to encourage caramelization, or raw and crunchy — try one of TODAY’s Brussels sprouts recipes.“The darker colors of the lettuce make it more of a rock star,” says Susan Campbell, a registered dietitian at the Cleveland Clinic.

Cabbage

  • 1 cup raw, 53 micrograms of vitamin K

Certain proteins prevent calcification throughout the body, and vitamin K is required for them to function, Kyla Shea, Ph.D., a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, previously told TODAY.com.Besides helping to protect the body against chronic conditions like cancer and heart disease, eating spinach and other green leafy vegetables seems to have benefits for brain health and may slow cognitive decline with aging, a study found.

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Where the bar keeps rising: How Derek Miles turned Olympic lessons into a national pole vault power at USD – Sioux Falls Live

VERMILLION — Derek Miles hasn’t spent much time sifting through the parallels between his pole vaulting career and the program he’s spent the last 20-plus years building at the University of South Dakota, but they are impossible to overlook. Miles was by no means the flashiest, most talented vaulter during his decade-long foray as an […]

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VERMILLION — Derek Miles hasn’t spent much time sifting through the parallels between his pole vaulting career and the program he’s spent the last 20-plus years building at the University of South Dakota, but they are impossible to overlook.

Miles was by no means the flashiest, most talented vaulter during his decade-long foray as an international competitor. Instead, he paved his way through hard work, establishing a level of consistency that continues to accompany him as a teacher of his craft.

On the heels of his 23rd season as a coach, Miles now holds the title of associate director of track and field/jumps at his alma mater, and during that time, USD has emerged as one of the premier vault programs in the country.

Since transitioning to Division I in 2011, the Coyotes have sent more than 60 pole vaulters to the NCAA preliminary round. Meanwhile, four national titles and 40 All-America honors have been achieved during that span.

It’s a model of consistency that mirrors its leader in Miles, whose 10 years as an international vaulter resulted in three trips to the Olympic Games and six world championship teams.

For Miles, consistency is rooted in his own foundation as a vaulter. As a competitor, he trained under the legendary Earl Bell, a three-time Olympian and bronze medalist at the 1984 Olympic Games, in Jonesboro, Arkansas, while working alongside some of the best pole vaulters in the country.

All these years later, that same knowledge and approach has enabled Miles to build a powerhouse vault program in Vermillion.

“I think the same foundation probably exists in our program, where we start with fundamentals in the first year of understanding how to run down the runway correctly and the importance of having consistency while you’re running down the runway and hitting the same marks so that you know what’s going to happen at the take-off,” Miles said. “And then it’s about having the foundational knowledge that Earl gave me in terms of the right pole, right grip, right standards, all these things that keep vaulters safe when they jump but also give them lots of reps down the runway. It allows them to learn a lot throughout the process.

“The more they learn, the more consistently they’re able to stay healthy, and the chances are they’re going to be able to achieve repeatable things.”

A native of Citrus Heights, California, Miles was a five-time All-American pole vaulter at the Division II level for USD. He claimed a bronze medal for his performance in the pole vault at the 2008 Beijing Olympics, and 13 years later, he was the guiding hand behind former USD star Chris Nilsen’s silver-medal vault at the 2020 Tokyo Olympics.

Miles was inducted into the Henry Heider Memorial Coyote Sports Hall of Fame in the fall of 2006, and in 2013, he was inducted into the U.S. Track & Field and Cross Country Coaches Association DII Hall of Fame.

“I think he’s one of the best pole vault coaches in the world,” said Lucky Huber, who has been at the helm of the Yotes’ track and cross country programs for the past 17 years. “I just think he does an amazing job, and part of that, as you look at great athletes, not every great athlete can go on to become a great coach. But Derek wasn’t necessarily a great athlete. He was someone who had to work really hard and be very consistent and pay the price.

“By going through that process of really developing, he’s been able to transition that into his great coaching.”

Former University of South Dakota pole vaulter Chris Nilsen poses alongside his coach, Derek Miles, prior to their trip to the 2020 Tokyo Olympics.

Former University of South Dakota pole vaulter Chris Nilsen poses alongside his coach, Derek Miles, prior to their trip to the 2020 Tokyo Olympics.

USD Athletics

Beyond his knowledge as a coach, Miles is revered by his students for his benevolence as a human being. Many of them view him as a father figure who refuses to allow the sting of failure to affect their confidence on the runway.

“I think that falls into place for a lot of things in life. If something doesn’t go quite right, he doesn’t get rattled,” said Emily Grove, a former six-time All-American vaulter at USD who has gone on to compete internationally. “He just thinks of a way to go around it and knows everything is going to be OK if you just keep working hard.”

Today, Miles lives in Tea, where his wife, Tori, has been the head coach of the Titans’ girls track and field team for the last 17 years. Their son, Ariston, is now 11 years old, and while the dynamic of their family has certainly changed, so has Miles’ approach to the sport he loves.

The 52-year-old coach no longer feels as if he has something to prove, removing the weight of personal expectations in order to allow his wealth of knowledge to flourish.

“He had guidance as he was progressing through his career,” said Jesse Haines, a former multi-eventer at USD who now serves as manager of Sanford Sports Performance. “He went down to Arkansas for a while, which was a world-class facility that really elevated his vault technique.

“He has Olympic medals in his pocket. It’s just things he’s been through. He’s seen it, and he does a great job of passing on that knowledge to the next generation.”

South Dakota assistant coach Derek Miles hugs pole vaulter Deidra Marrison at the NCAA West Preliminary Round meet Thursday, May 27, 2021, in College Station, Texas.

South Dakota assistant coach Derek Miles hugs pole vaulter Deidra Marrison at the NCAA West Preliminary Round meet Thursday, May 27, 2021, in College Station, Texas.

USD Athletics

Foundation of a powerhouse

USD pole vaulting’s rise mirrors the steady career of its humble architect

Despite growing up in California, Miles’ journey to South Dakota was perhaps inevitable.

His parents, John and Vicki, were originally from South Dakota. John grew up in Watertown before attending the South Dakota School of Mines, while Vicki was raised in Lennox before eventually enrolling at USD.

After college, John and Vicki settled in California, where John worked at California State University, Sacramento, overseeing a number of computer programs in the state-based higher education system.

While attending Bella Vista High School in the suburbs of Sacramento, Derek competed in the pole vault but was never able to qualify for the state meet, so his options after high school were essentially non-existent.

His father had always kept close ties to his home state and had long admired the blue-collar lifestyle, persuading Derek to pursue opportunities outside of California and going so far as to make a phone call to Dave Gottsleben, who oversaw the USD men’s track and field team at the time, to see if he’d be willing to recruit his son or allow him to be a part of the team in some capacity.

“Coach Gottsleben was the only one who really talked to me or called me. He was really my only option if I really wanted to pole vault,” Miles said. “My dad really didn’t want me to go to Cal State, Sacramento. He wanted me to go out and have a different experience and have an athletic experience, so I think that’s kind of how it originated to go to school there.”

At the time, Huber, a former pole vaulter himself, was working as a graduate assistant under Gottsleben and was looking for students to mentor.

Miles’ arrival signaled the start of something special. Thirty-four years later, the two coaches have become best friends.

“The two of us have kind of challenged each other throughout our whole career together in order to get better and push and look toward the next great thing we can do,” Huber said. “I don’t think he or I have ever let the University of South Dakota or Vermillion seem like it’s a spot where we can’t be successful, and I think that’s part of what makes our program so special.

“It’s the people who do it, and he’s a big part of that.”

Along with vaulting, Miles also competed in the long jump, triple jump and decathlon during his time at USD. By the time he graduated, he had added about six inches and 45 pounds to his body, culminating in a 6-foot-3, 194-pound frame.

“There was definitely a lot of physical maturity and development that took place in college,” Miles said, “but having Lucky invest the time and the effort into working with me and helping me to try and get a little bit better every year was key.”

I don’t think he or I have ever let the University of South Dakota or Vermillion seem like it’s a spot where we can’t be successful, and I think that’s part of what makes our program so special.

USD track coach Lucky Huber

The development process was arduous for Miles. As a freshman, he was unable to jump his high school PR, but after a big sophomore leap, Miles continued to make strides in the pole vault.

As a senior, Miles was consistently clearing 17 feet in the vault when he began mulling what was next. He knew graduate school was on the horizon but wasn’t sure whether or not his undergraduate degree in history was going to lead him down the teaching path. Then, at the last minute, he opted for an athletic-minded graduate degree, pursuing a master’s in athletic administration that opened the door for him to become a graduate assistant for the track team.

By 1997, Miles had jumped 18 feet, and somehow, he managed to sneak his way into the USA championships alongside Chad Harting, another collegiate vaulter who trained at an elite-level facility in Arkansas known as Bell Athletics.

“That’s where I was introduced for the first time to Earl Bell,” Miles said. “At the time, he was training Olympians and world record-holders and just had a whole stable of guys and gals who were jumping really well and making Olympic teams. It was just a really cool spot.

“Meeting this guy named Chad really opened the door of communication with Earl and being a part of that group.”

South Dakota assistant coach Derek Miles claps his hands after watching Chris Nilsen compete in the pole vault at the NCAA Track and Field Outdoor Championships on Wednesday, June 6, 2018, in Eugene, Ore.

South Dakota assistant coach Derek Miles claps his hands after watching Chris Nilsen compete in the pole vault at the NCAA Track and Field Outdoor Championships on Wednesday, June 6, 2018, in Eugene, Ore.

Nate Barrett Photography

A career-changing environment

Miles finds the blueprint for high-level training in Arkansas

After receiving his grad degree, Miles worked for several years as an academic advisor at USD, but during that time, he drove to Arkansas once a month to train at Bell Athletics for several days. Within the first year of doing that, he managed to qualify for the 2000 U.S. Olympic Trials.

Then, around 2001, Miles jumped 19 feet for the first time in his career, prompting him to make the decision to move to Jonesboro and train with Bell on a full-time basis.

Learning from Bell offered Miles a unique self-exploration project in which he sought out ways to improve in all aspects of his life.

Arkansas State graduate Earl Bell was a three-time Olympian, including a bronze-medal performance at the 1984 Olympic Games.

Arkansas State graduate Earl Bell was a three-time Olympian, including a bronze-medal performance at the 1984 Olympic Games.

Bell Athletics

For Miles, it was a pole vaulting laboratory unlike anything he’d ever experienced. He was exposed to the daily regimen of Olympians like Jeff Hartwig, the American record-holder at the time who operated much like “a self-employed business.”

“He was so specific and committed and detailed,” Miles said about Hartwig. “Even everything down to how he traveled and why he used a roller bag instead of a backpack, they were these little things that, over time, I learned as I tried to figure out what I could apply to myself and what I couldn’t.”

For about five years, Miles worked in academic advising at Arkansas State while training under Bell. He admits it took some time to learn why the legendary coach would train him differently than other elite vaulters like Hartwig, Harting or Tye Harvey, all of whom excelled on the world stage, but the understanding of those differences — the strengths and weaknesses of each individual athlete — ended up becoming a foundational piece of his coaching endeavors.

“Over those 10 years of working with Earl and being on the circuit, I think it’s given me a lot of information on why things work for certain athletes and why they don’t with others,” Miles said. “Those experiences are what I think I’ve leaned into the most with my coaching.”

In 2004, Miles placed seventh in the pole vault at the Olympic Games in Athens, Greece, after clearing a height of 18 feet, 10 1/2 inches (5.75 meters). He placed third in the vault later that year at the World Athletics Final in Monte Carlo, Monaco, before taking fifth in the same event a year later, but in 2008, Miles’ career reached its high mark, beginning with a first-place jump of 19-0 1/4 (5.80 meters) at the U.S. Olympic Trials in Eugene, Oregon.


That set the stage for the 2008 Beijing Olympics, where Miles took fourth in the vault with a clearance of 18-8 1/4 (5.70 meters). He was later awarded the bronze medal in 2017 after the original third-place finisher, Denys Yurchenko of Ukraine, was disqualified due to a doping violation.

Miles then added to his stellar season in September 2008 in Germany, where he set a personal best in the vault (19-2 1/2) at an exhibition event in Berlin and earned a gold medal (19-0 1/4) at the World Athletics Final in Stuttgart.

“I jumped higher in Athens and got seventh. I jumped lower in Beijing and got fourth, but that’s the thing — you have to be consistent enough in all the meets you go to in order to give yourself chances,” Miles said. “That’s kind of the strength that maybe I learned at Earl’s.”

South Dakota's Helen Falda hugs her coach, Derek Miles, after competing in the pole vault at the NCAA Outdoor Track and Field Championships on Thursday, June 6, 2019, at Mike A. Myers Stadium in Austin, Texas.

South Dakota’s Helen Falda hugs her coach, Derek Miles, after competing in the pole vault at the NCAA Outdoor Track and Field Championships on Thursday, June 6, 2019, at Mike A. Myers Stadium in Austin, Texas.

Nate Barrett Photography

Pushing too hard, learning even more

Gradually, coaching takes over as Miles transitions from athlete to mentor

After taking seventh at the 2004 Olympics, Miles began to notice that fellow Americans Tim Mack and Toby Stevenson — both of whom claimed gold and silver, respectively, in the pole vault — had achieved their success through an all-in approach to their training.

At the time, Miles was still working full-time at ASU while training on the side, so in 2006, he had quit his job as an advisor and “went nuts on training.”

“I just trained because I could, and I ended up with a stress fracture in my tibia that I just couldn’t shake,” Miles said. “I spent all of 2006 trying to jump and compete through a stress fracture that really just came about because of over-training, and at the end of ‘06, I struggled.

“I took a bunch of time off and then decided it just wasn’t healing.”

After consulting with a number of reputable doctors, Miles eventually went with a doctor in Alabama who installed a rod in his leg, allowing his stress fracture to properly heal. His road to recovery was long, but in August 2007, he was cleared to return to vaulting.

Miles, who was in his mid-30s at the time, knew his physical ability was going to be the key to prolonging his athletic career, so he opted to return to South Dakota, where he trained with Huber to get his body back up to speed.

“Lucky had always done my physical training, and Earl had always done the technical stuff,” Miles said. “I felt like I had a good understanding of the technical stuff, but I really needed to work on the physical stuff.”


While training with Huber, Miles helped out as an assistant coach for the Yotes, working with the long jumpers and triple jumpers. Sam Pribyl was coaching the pole vaulters at the time and was excelling in his role, but over the next few years, Miles’ role continued to expand.

Then, in 2012, Miles officially retired as a pole vaulter and went on to become a full-time assistant for the Coyotes.

“It was just this gradual thing where I was involved and then coaching a little bit more. Then, by 2009 or 2012, I started recruiting a little bit,” Miles said. “I recruited Bethany Buell during that time … and even Emily Grove. I was still part-time coaching, but I recruited them to be a part of the program, knowing that at some point I was going to probably retire and become a full-time coach.

“It just kind of gradually became pretty heavy vaulting and very little coaching, and then, over four or five years, it slowly teetered to the opposite side, where I was doing mostly coaching and winding down my career.”

When Miles returned to Vermillion, USD was beginning to transition to the Division I level, during which Gottsleben and Huber were diligently committed to finding something within their program that could put the university on the map.

“Coach Gottsleben and I convinced coach Miles it was time to go into his coaching career, and he then just kind of ran with it and built it. But it was very purposeful that we wanted to be this great,” Huber said. “We committed the resources to being great, and then he brought in the athletes.

“We’ve tried to do everything we can to support him and all of our athletes so that they can compete at such a high level.”

South Dakota's Chris Nilsen talks with coach Derek Miles at the USD Twilight track and field meet Monday, April 24, 2025, in Vermillion.

South Dakota’s Chris Nilsen talks with coach Derek Miles at the USD Twilight track and field meet Monday, April 24, 2025, in Vermillion.

Aaron Packard / USD Athletics

Recruiting the right people

Miles values character, growth potential and fit above all else

While pole vaulting is widely considered the most high-risk event in track and field, it is also one of the more puzzling events to project whether or not athletes will be able to succeed in their transition from high school to college. In fact, Miles’ own journey to the Olympic stage is perhaps the perfect example of that unpredictability.

Recruiting has become an annual chore for the longtime vault coach, but over the years, Miles has undoubtedly instituted a winning method.

“I think what I look at, first and foremost, is the kid I’m recruiting,” Miles said. “Who are they as a person? Are they someone who’s going to come into the program and make the program better despite what they jump? I think that’s where I start.”

From there, talent comes into play. Among potential recruits with high character, Miles then identifies those who were successful enough in high school that they are able to regularly travel with the team and enjoy a true college experience.

“Somewhere in there, there are some performances in high school that matter a little bit,” Miles said, “but it’s secondary in relation to the type of person they are.”

The final recruiting element Miles focuses on is finding individuals who he believes can grow in the sport. These are vaulters who show promise and room to improve or are clearing high marks but haven’t quite grasped exactly how they’re doing it.

South Dakota's Tre Young was named Summit League Athlete of the Year in 2025.

South Dakota’s Tre Young was named Summit League Athlete of the Year in 2025.

Adam Pearson / USD Athletics

A prime example of this type of recruit is Tre Young, who was recognized as the 2025 Summit League Field Athlete of the Year following a stellar senior season.

Miles recalls a home visit with Young’s family on the recruiting trail in which he observed a family structure that led him to believe he would fit in well with his program.

“Tre was a really interesting case, too, because he was one of about 22 or 23 in his family,” Miles said about Young, who was also recently named the 2025 Sioux Falls Live Men’s Track/Cross Country College Athlete of the Year. “I did a home visit with him, and I think 19 of the kids in the family were adopted. So here’s the really interesting dynamic of a family that’s helping people, and about six or seven of them were special needs kids.

“To me, that was intriguing. This was a family that was willing to take in these kids and provide a home, and Tre was a pretty athletic dude but just needed something of similar support. I thought he could be good. When it connects, it connects, and you kind of know.”

Grove recalls the first time she met Miles at the 2010 Gill Factory Vault in Champaign, Illinois. The native of Pontiac, Illinois, was a junior in high school at the time and had watched Miles compete in the elite competition. Not long after, Miles approached the young vaulter during her jump, instructing her to grasp the inch of grip near the top of the pole.

“I’m like, ‘Are you sure I can do that?’ He’s like, ‘Yeah, it’s fine,’” said Grove, who was a two-time state champion and former state record-holder in the pole vault at Pontiac Township High School. “Then I made the bar, and it was super mind-blowing to me.

“He got my contact information for recruiting stuff, and it kind of took off from there.”

South Dakota's Emily Grove competes in the pole vault competition at the Summit League Outdoor Track and Field Championships on Thursday, May 11, 2017, in Fargo, N.D.

South Dakota’s Emily Grove competes in the pole vault competition at the Summit League Outdoor Track and Field Championships on Thursday, May 11, 2017, in Fargo, N.D.

Dan Musilek / Summit League

Despite being a bit undersized, Grove was an intuitive pole vaulter, and her desire to get better outweighed any physical disadvantages. She made an immediate impact as a freshman, placing seventh at the NCAA Championships with a vault of 13-11. In total, she earned four top-10 finishes at the NCAA Championships during her collegiate career.

Since graduating from USD in 2017, Grove continues to shine on the international stage, with Miles by her side every step of the way.

“Derek has truly been the key to my success,” Grove said. “He’s a great mentor at life and on the track. He’s just super down to earth, calm. I can’t say enough good things about the guy. He’s kind of like my second dad at this point.

“We have a fantastic relationship. I respect him because if I don’t look good, he’s not going to tell me I look good, so then I can work on what I can do to make myself become a better athlete or a better person. … It doesn’t matter what you jump, that guy will be there for you.”

Former South Dakota track and field stars Emily Grove and Chris Nilsen talk to each other while working out Wednesday, July 2, 2025, at the Sanford Fieldhouse in Sioux Falls.

Former South Dakota track and field stars Emily Grove and Chris Nilsen talk to each other while working out Wednesday, July 2, 2025, at the Sanford Fieldhouse in Sioux Falls.

Trent Singer / Sioux Falls Live

Of course, no athlete in the history of the program — or perhaps the university at large — has gone on to elevate the Coyotes’ brand more than Nilsen, who set a national high school record in the vault with a clearance of 18-4 3/4 (5.61 meters) before he ever stepped foot on campus.

Nilsen was introduced to Miles after winning his first of two state championships in the vault as a junior at Park Hill High School (Kansas City, Missouri). Then, later that summer, when the recruiting window officially opened for the rising senior, Nilsen received a call from Miles, who was eager to show him what USD had to offer.

While being recruited, Nilsen talked to coaches from a number of established Power Five programs, but Miles’ messaging differed greatly in the sense that he was more invested in the individual rather than how many points he could potentially provide on the national stage.

“I was like, ‘Done,’” Nilsen said. “That’s all I’ve really wanted in a coach is someone who I can relate to and who can help me out in both life and in pole vaulting.

“I came here to South Dakota, and that’s kind of been the rest of it. I met my wife my senior year of college, and now we’re just living life.”

080421.S.DR.NILSEN4.JPG

Chris Nilsen of the United States celebrates after a jump during the Olympic men’s pole vault final on Tuesday, Aug. 3, 2021, at Olympic Stadium in Tokyo.

Kai Pfaffenbach / Reuters

During his four years at South Dakota, Nilsen was a six-time All-American and a three-time NCAA champion in the vault. He was a silver medalist in the pole vault at the 2020 Olympics in Tokyo and has claimed three medals at the World Championships.

“I think that’s what we have become is if you’re kind of psycho about pole vaulting and are willing to move to South Dakota to explore how good you can be, then I know you’re going all in,” Miles said. “I think that’s why the program has experienced some success is because these kids are willing to give up some things and move to this place to do this. When you have that type of work ethic and commitment, you’re bound to be successful even if I screw up or don’t know what I’m doing. The odds are pretty good.

“I think you take a little bit of Earl Bell’s mentoring and years in the sport and combine that with the work ethic and commitment that these kids have, and I think that’s kind of the magic of our program or at least my conceptual idea for the program.”

South Dakota track and field coaches Lucky Huber and Derek Miles pose for a photo after Miles received his Olympic bronze medal in pole vaulting Monday, April 17, 2017, at the DakotaDome in Vermillion.

South Dakota track and field coaches Lucky Huber and Derek Miles pose for a photo after Miles received his Olympic bronze medal in pole vaulting Monday, April 17, 2017, at the DakotaDome in Vermillion.

Thomas Hatzenbuhler / USD Athletics

Culture, commitment, consistency

A vaulting vision built on patience and purpose

Buell was a junior in 2013 when she became the Yotes’ first Division I national champion in the pole vault, and since then, the program has continued to ascend.

Just last season, freshman Anna Willis and senior Gen Hirata each earned All-America honors in the vault, finishing fourth and seventh, respectively, at the NCAA Outdoor Championships. A week later, Willis, who was recently tabbed as the 2025 Sioux Falls Live Women’s Track/Cross Country College Athlete of the Year, earned another national honor when she took first at the USA Track & Field Under 20 Championship.

But Miles isn’t only fixated on the successes of his top vaulters. He wants all of his athletes to be successful regardless of where they stack up among the group.

“It’s that passion to not necessarily see someone jump high but to see someone jump higher than they did before and keep improving and keep getting better,” Huber said. “His passion is part of it.

“He’s very intelligent. He’s had a lot of opportunities to bring together a lot of different pole vault experiences and to develop his own type of pole vaulting style that he feels really comfortable teaching.”

Both Grove and Nilsen continue to help coach the pole vaulters at USD when needed, and throughout the years, their relationship with Miles has evolved dramatically.

“It used to be kind of like a father figure, and then it turned into a fun uncle. And then it turned into big brother who’s kind of annoying sometimes,” Nilsen said with a laugh. “But hey, that’s what happens when you spend almost a decade with the guy.

“For us, it’s a professional relationship that is kept very lively and light, and it’s really worked out so far.”

Miles recognizes the responsibility thrust on him as a coach who’s responsible for his athletes’ development as young adults. Whether it’s on the track or in the classroom, there’s a certain level of accountability that’s required of him to ensure that attention is being given to all aspects of their lives.

For Miles, it all stems back to his time at Bell Athletics, where excellence became an entrenched expectation in his own journey through life.

“I think you have to have those kinds of life-teaching moments or mentoring or whatever you want to call it throughout college with every kid,” Miles said. “They’re always different, and I think that’s maybe where the father-figure thing comes into play. It’s just part of the job as a college coach to not only coach but to also get you through college, to get a degree, become a creative thinker and problem-solver and a contributor to society.

“I think that’s what I’m trying to do in these kids’ experiences is to move them through these parts of life.”

As the Yotes’ track program continues to elevate itself, the athletics administration has held up its end of the bargain as well.

Renovations to the east side of the DakotaDome, which includes the creation of a new indoor track facility, are sure to be a game-changer for the program. More detailed plans are expected to be unveiled this summer.

“I think when our administration, whether it’s President [Sheila] Gestring or President [James] Abbott, look at our track program, they know that there’s a group of coaches that are hardworking and are going to get the most out of their kids, love coaching and love recruiting kids to come to USD to have that experience of being able to be great, whether that’s in pole vaulting or running or jumping or throwing,” Huber said. “Derek’s the one who kind of sets that standard for all of us.”

For years now, Miles says he’s received offers to leave USD for other opportunities, but strong support from administrators and the chance to coach alongside his best friend mean too much to him.

“You cannot find a more supportive university to be able to do this stuff,” Miles said. “To get my Olympic medal, Senator [John] Thune got involved and tracked it down and got the medal for me. These things don’t happen outside the state of South Dakota and outside the University of South Dakota.

“For me, it’s a no-brainer. Now, I can go in and recruit who I want to recruit. I can get all the support I need. If it’s raining at the conference meet, we’ll set up the pole vault inside and have a meet where like eight of my kids PR at. It’s just a phenomenal experience, and I think the more I get excited about it, the more desire I have to stay and be a part of it.”

South Dakota Associate Director of Track and Field/Jumps Derek Miles receives his Olympic bronze medal in pole vaulting from Sen. John Thune on Monday, April 17, 2017, at the DakotaDome in Vermillion.

South Dakota Associate Director of Track and Field/Jumps Derek Miles receives his Olympic bronze medal in pole vaulting from Sen. John Thune on Monday, April 17, 2017, at the DakotaDome in Vermillion.

Thomas Hatzenbuhler / USD Athletics

In a sport often defined by flashes of brilliance and record-breaking moments, Miles has built his legacy on something less glamorous but more enduring: consistency.

Miles points to athletes like Grove, Hirata and Marleen Mülla as examples of his philosophy in action. They may not have been national champions, but they consistently reached national meets and performed at an All-American level. His coaching focus has always been on long-term development rather than short-term results.

The outcomes have been staggering. USD’s pole vault program keeps climbing — bar by bar, jump by jump.

“It’s really kind of an unshakeable process that he’s built in making a good culture at USD,” Nilsen said. “He knows what he’s doing, and he knows how to do it. He knows how to relate to every single kid. He cares about every single kid. I feel like that’s kind of the X-factor he’s had that not every coach has because you can learn how to write training, learn how to teach pole vaulting, watch as many videos and teach as many kids as you want, but if you don’t have that X-factor that he has, which is building a culture both around himself and around USD as a pole vault entity, then it’s not going to work as well as Derek has.

“He very much has been an X-factor in that realm.”





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MN girls volleyball coach sentenced in federal court for sexual abuse

A longtime Twin Cities girls volleyball coach received a 33-year federal prison sentence Tuesday after sexually abusing and preying on multiple players for nearly a decade by pursuing them on social media and video recording some of the encounters. Dorian Christopher Barrs, 33, of Minnetonka will receive a lifetime sentence of supervised release after his […]

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A longtime Twin Cities girls volleyball coach received a 33-year federal prison sentence Tuesday after sexually abusing and preying on multiple players for nearly a decade by pursuing them on social media and video recording some of the encounters.

Dorian Christopher Barrs, 33, of Minnetonka will receive a lifetime sentence of supervised release after his prison time. He pleaded guilty last year to two federal counts of producing child pornography in connection with the abuse that occurred from October 2014 through March 2024.

“The defendant abused a position of trust for both the victims and their families,” U.S. District Judge Nancy Brasel said in court, calling the offenses “every parent’s nightmare.”

Federal prosecutors said they have identified 19 underage victims targeted by Barrs, 14 of whom he coached. His coaching career included stints at Maple Grove High School, clubs Minnesota Select and Crossfire Volleyball and private lessons.

Prosecutors agreed not to seek a sentence longer than 35 years, according to his plea. Barrs’ defense attorneys called for 20 years in prison, stating the length was appropriate because it both “punishes and deters” him. In sentencing documents, Barrs’ attorneys said he has shown remorse for his actions and mentioned Barrs’ personal history of being sexually abused.

Dorian Christopher Barrs (Sherburne County )

“He is flawed and good at the same time. He must be punished and rehabilitated,” wrote Aaron Morrison, Barrs’ federal defender.

According to the charges, Barrs used Snapchat, text messages and other social media applications to lure the girls into sexual conversations. He would then coerce the players to produce child pornography and send the material to him. Barr is also accused of committing sex acts with five of the underage victims, prosecutors said in a news release.

Barrs also often “assumed the identity and Snapchat account of a minor victim … in order to attempt to and knowingly employ, use, persuade, induce, entice and coerce minor victims” into sending him explicit videos and images of themselves, his plea said. Barrs then sent the material to other victims to further his conversations.



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At the Net: July 23, 2025

1 Day Left to Pre-Register for 2025 AVCA Coach of the Year Super Clinic!LAST CHANCE to Pre-Register for the AVCA Coach of the Year Super Clinic July 25-30. Access award-winning sessions created by current and past AVCA Coach of the Year award recipients and volleyball professionals. Registration includes on-demand access to the 2025 Super Clinic’s […]

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1 Day Left to Pre-Register for 2025 AVCA Coach of the Year Super Clinic!
LAST CHANCE to Pre-Register for the AVCA Coach of the Year Super Clinic July 25-30. Access award-winning sessions created by current and past AVCA Coach of the Year award recipients and volleyball professionals. Registration includes on-demand access to the 2025 Super Clinic’s new sessions, plus access to Volleyball Coaches Insider +Plus, home of the 2024, 2023, 2022 and 2021 AVCA Super Clinic and other great full-length clinic sessions.



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Goffstown Select Board questions impact of Saint Anselm sports complex | Goffstown

State AlabamaAlaskaArizonaArkansasCaliforniaColoradoConnecticutDelawareFloridaGeorgiaHawaiiIdahoIllinoisIndianaIowaKansasKentuckyLouisianaMaineMarylandMassachusettsMichiganMinnesotaMississippiMissouriMontanaNebraskaNevadaNew HampshireNew JerseyNew MexicoNew YorkNorth CarolinaNorth DakotaOhioOklahomaOregonPennsylvaniaRhode IslandSouth CarolinaSouth DakotaTennesseeTexasUtahVermontVirginiaWashingtonWashington D.C.West VirginiaWisconsinWyomingPuerto RicoUS Virgin IslandsArmed Forces AmericasArmed Forces PacificArmed Forces EuropeNorthern Mariana IslandsMarshall IslandsAmerican SamoaFederated States of MicronesiaGuamPalauAlberta, CanadaBritish Columbia, CanadaManitoba, CanadaNew Brunswick, CanadaNewfoundland, CanadaNova Scotia, CanadaNorthwest Territories, CanadaNunavut, CanadaOntario, CanadaPrince Edward Island, CanadaQuebec, CanadaSaskatchewan, CanadaYukon Territory, Canada Zip Code Country United States of […]

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Auburn Volleyball locks down 2025 non-conference slate – Auburn Tigers

AUBURN, Ala. –  Volleyball season is right around the corner and head coach Brent Crouch has announced Auburn’s non-conference slate Wednesday.  Before rival Alabama arrives on the Plains, the Tigers’ schedule includes eight high-powered matchups with perennially impressive programs.  “We’ve balanced the schedule in a way I think will benefit us tremendously later in the […]

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AUBURN, Ala. –  Volleyball season is right around the corner and head coach Brent Crouch has announced Auburn’s non-conference slate Wednesday. 

Before rival Alabama arrives on the Plains, the Tigers’ schedule includes eight high-powered matchups with perennially impressive programs. 

“We’ve balanced the schedule in a way I think will benefit us tremendously later in the season,” said head coach Brent Crouch. “We’ll get to test ourselves early and often, which will put us in great shape when SEC play rolls around. War Eagle!”

Crouch and Co. will kick off the campaign with the annual Orange and Blue scrimmage on Aug. 17 and follow up with an exhibition at Georgia Tech on Aug. 23. 

Auburn’s first official game comes against the National Runner-Ups in Louisville on Aug. 29 inside the L&N Federal Credit Union Arena in Louisville, Kentucky as part of the Cardinal Classic. The Tigers conclude the first weekend with matchups against Morehead State on Aug. 30 and St. Johns on Aug. 31. 

The Orange and Blue’s home opener features in-state foe Troy on Sept. 3 as Auburn kicks off four straight home matches in Neville Arena against Jackson State (Sept. 6), Virginia (Sept. 9) and Florida State (Sept. 12). 

Following the showdown with the Seminoles at home, the Tigers will return the favor on Sept. 14 to round out the non-conference portion of the campaign. 

Auburn and coach Crouch have been dominant in non-conference play in recent years. Across the last four seasons, the Tigers are 40-6, including a 10-1 mark last fall. 



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USF Athletics Offers Olympic Gold Pass

Story Links TAMPA, July 23, 2025— South Florida Athletics is giving fans a golden opportunity to support the Bulls this fall with the 2025 Olympic Gold Pass, available now for just $75.   The Olympic Gold Pass grants general admission access to all home men’s soccer, women’s soccer, and volleyball […]

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TAMPA, July 23, 2025— South Florida Athletics is giving fans a golden opportunity to support the Bulls this fall with the 2025 Olympic Gold Pass, available now for just $75.
 
The Olympic Gold Pass grants general admission access to all home men’s soccer, women’s soccer, and volleyball matches during the 2025 season. It’s the perfect way to experience the excitement of Bulls Olympic sports in person.
 
Fans can purchase their Olympic Gold Pass today at USFBullsTix.com or by calling 1-800-GoBulls. Don’t miss a minute of the action – grab your pass and cheer on the Bulls all season long!
 
About USF Athletics
USF Athletics sponsors 21 varsity teams, with 20 competing at the NCAA Division I level in the American Athletic Conference, including the recent additions of women’s lacrosse and women’s beach volleyball. The Bulls’ athletic program, founded in 1965, is in its 59th season.
 
Nearly 500 student-athletes train and compete in the Tampa General Hospital Athletics District on the east end of USF’s Tampa campus. The Bulls have won 154 conference titles across 16 sports, with 82 men’s championships and 72 women’s championships. Men’s tennis and men’s soccer lead with 20 titles each, while women’s programs have been headlined by women’s tennis (14) and volleyball (13). Since joining the American Athletic Conference in 2013, USF has secured 36 conference team titles.
 
Academically, USF student-athletes have achieved a program-record 21 consecutive semesters with a combined GPA of 3.0 or above as of fall 2024. Since 2015, more than 750 Bulls have earned their degrees.
 
Follow South Florida Athletics
For the latest updates from USF Athletics, visit GoUSFBulls.com. Follow USF Athletics on Facebook, Instagram, X, LinkedIn, and YouTube.
 
Get your tickets today!
Call 1-800-GO-BULLS (1-800-462-8557) or email BullsTickets@usf.edu to claim your season or single-game tickets. You can also download the USF Bulls app on the Android or Apple stores to purchase tickets and parking. Visit USFBullsTix.com for more information.
 

#GoBulls





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