1/3 After warm up exercises, Eric and Kevin lifted 3x3x450, Aaron and Mike 3x3x400 along with power jumps and leg swings. Followed with 2 sets of hurdle mobility drills then a couple pickups and 3x9.14m flys. Top times: Kevin ran 9.86mps, Mike 9.04, Aaron and Eric 8.78. Next, 4x1H+finish (39) (video below) and 4x2H+finish (42 -1). Average split times for the 2H reps: Aaron (1.38), Mike (1.28), Eric (1.33), Kevin (1.14). Stretched.
1/4 Kevin, Mike, Aaron, Mollie and Karly focused primarily on plant angle and approach. Kevin, Aaron and Mollie made good progress -- not always consistent -- but in good position more often than not. Mike and Karly struggled to hit the plant angle, though Mike started to improve that and eliminated the bounding penultimate step and takeoff point near the bar's midpoint. Karly still had some negative plant angles but on the times were it angled even slightly toward the pit, she had some nice jumps. More work to do. New marks: Mike 12/50, Karly 13/48.
Eric is looking very good here. He's driving out nice and low, not looking up too soon and keeping good alignment into the hurdle. Lead leg knee leads nicely and he is taking it straight on. Well squared to the hurdle. Sometimes the trail leg doesn't finish all the way to the front, but it's pretty good on this one. Trail leg foot hits on pull through so the only thing to do there is to pull that knee forward a bit longer before pulling it up, which drops the foot lower and into the hurdle.
Like Eric, Kevin is in very good form here. Even the lead leg is leading with the knee rather than the foot. Good posture and alignment. Excellent drive into and through the hurdle. Up nice and tall on ball of foot and coming down off the hurdle with great drive.
Here's Aaron. There's a lot going on here. First, too much bend at the waist when pushing out of blocks you want to push out so your ankle, knee, hip and shoulder are aligned and out at an angle around 45 percent. Bending at the waist limits extension and pushes the hips back, potentially causing stumbling as well. Although he has a right leg lead, he is pushing out way to his left and never gets aligned to the right side. Weaving side to side is wasted motion and getting on the wrong half of your lane can put you in contact with the runner in the next lane. Arm action is pretty good. Lead leg is tracking straight ahead, which is good, but it's locked out. Keep a bit of flexion there so you can activate the glute better as you push it down and back as it the foot crosses the barrier. Can't really tell the take off distance, but Aaron needs a more aggressive lean into the hurdle. Upper body is fairly upright on entry. The lean must be established while the takeoff foot is on the ground. If you lean after that, you bend at the waist and set up sommersault rotation that cuts speed. The major issue you see, however, is the trail leg, which is coming forward and upward far too soon -- a common error among beginning hurdlers. At one point, it appears that both feet are actually ahead of the hips. Avoid this by getting a good split into the hurdle and don't rush the trail leg. Focus on the lead leg, a good split and just let the trail leg follow naturally. You can see how Aaron gets it up into his chest before he even crosses the hurdle. That shouldn't happen until the hips are past the hurdle. Because the trail leg is there too early, it's almost like two-footing the landing. To avoid that, he holds that trail leg up there until the lead leg gets down but then has no momentum left for the getaway step. For comparison, look at the other three hurdlers as to where there knee is when is right above the hurdle rail.
Here's Mike. Similar to Aaron, Mike goes off in the wrong direction rather than holding alignment on the right side. If you look at the penultimate step (try to pause it there), you will see the foot pointed to his right at nearly a 45 degree angle as he tries to go back to the right. Lead leg is moving outside-in rather than straight ahead, but the heel tuck is good, and he is driving into the hurdle well. Lead leg is locked out and pretty high. Better to keep it a bit flexed and moving downward as the foot passes the hurdle rail plane. It's just hanging out there straight too long, adding a bit of float on clearance. Arm action, trail leg action and getaway step look pretty good here. Major things to fix are lane position, lead leg alignment and lead leg flexion as it passes the hurdle.
1/5 Emily and Mollie lifted 3x3x330. Karly lifted 2x340, 3x320, 5x300. Hurdle mobility work followed and then a couple pickups and 3x8.5m flys. Bests: Emily 8.17mps, Karly 7.73, Mollie 7.66. Did 1/2-space, 1-step and 5-step drills. Did hurdle ladder, 1H, 2H, 3H, 4H, 3H, 2H, 1H. Got some FAT splits before and after H2. Bests: Emily 1.32, Mollie 1.34, Karly 1.49. All were at 33, spacing ranged from regular to -1. Video:
Here's Emily. Rising up and looking ahead to H1 too soon. Want to stay in a drive position for 5 steps before looking at the hurdle. Up on the ball of foot very well at takeoff. Alignment and posture is very good going into hurdle. However, lead arm is crossing too far across the body. Right arm is out to the side a bit far -- better to keep it along the side of the torso with hand near hip. And then the lead leg, which is aligned well going in, drifts into the middle as it passes the hurdle and the foot makes its way to the ground. You can see the problem this causes at touchdown -- some balance difficulty because the foot lands in the middle of the lane. This forces some actions to counterbalance this, which is the twisting that occurs next. Trail leg action is very good. No concerns there. If that lead leg can move about a foot to Emily's right, the twist will be gone and the push through and off the hurdle will be better aligned and faster.
Mollie is pushing out well and keeping with her drive for 5 steps before looking for the hurdle -- well done. Sadly, I chopped off the bottom, so we can't see the foot at takeoff. As the lead leg rises, you can see the knee angled in and the lower leg angled out. Better to get this aligned to move straight ahead. Arms are in good position. Coming off the hurdle, Mollie is not maintaining quite enough forward lean, and the lower part of the trail leg is opening too soon. Need to keep that heel tucked under until the knee is all the way around to the front. Overall, technique is pretty good. Just a couple of minor items to improve here.
Karly is making good progress. She is driving out well, though looking for the hurdle too soon. Need to avoid looking for hurdle for about 5 steps to ensure you maximize drive and acceleration into the hurdle. Also, alignment could be better by running along the right side of the lane instead of the middle. We know the takeoff is a foot too close, so Karly needs to quicken the rhythm from the blocks through H1. The close take off is forcing her to go up at a steeper angle that results in going much higher over the hurdle than necessary. The lead leg is locking out and probably more than 18" above the hurdle rail. No need for that to be more than an inch or two. Arms should be carried lower. Lean into and over the hurdle looks good. I think the trail leg action is fine, but because she is in the air so long because of the takeoff angle and high lead leg position, the trail leg timing for landing is thrown off. Also note where that lead leg foot lands -- way over to her left instead of staying aligned along the right hurdle mark, maybe a foot off the right lane line (Karly's right). Those corrections shouldn't be too difficult, and once fixed, will make a major difference in clearance times.
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