2/11 At Kern Center. Briel did no-impact training with sprint group. Kasey and Brad hurdled. Did multiple 4-step power hurdles at 27 and 30, working on stepping into hurdle on ball of foot and leading with head to get full extension. We continued that with block starts over H1 with Kasey at 27 and Brad at 30 to allow more forward drive. Added a second hurdle pulled in a couple of feet or so. Brad at 33, Kasey at 30. Both continued good entries into H1, pushing hard off the back leg to get more extension and better stretch reflex in the trail leg. Takeoff points were good and it all paid off with easy clearances on H2, so we worked H2 out a bit further. Kasey worked on getting some bend in the lead leg to get that foot back to the ground quickly. Good session. Need to build on that next time.
2/12 At Kern Center. Alex, Kasey, Leah, Mike, Carson and Brad worked high jump drills. Warmed up together with circles, swings, skips, low walks, cariocas, scorpions and hip bridges. Did 3-point curve runs, bridges and backovers. Next, 4-step scissors and layouts, working on plant angle, posture, lean, arm drive and vertical drive. Moved back to 6-steps for later reps. High volume of jumping and some nice improvements by all. In some cases, more consistency would help. Later, Nathalie trained hurdles. She did some acceleration work, including 2x30m accels, with a best of 4.86. She also did a couple fly sprints, with a best of 7.26 mps. Next, 4-step power hurdles up to 33. Ended with multiple reps through H1 off a 3-point start. Hurdle mechanics were very good. Need some consistency in H1 rhythm, but she nailed it a couple of times. Given her two-year layoff, she did well.
2/13 At Kern Center. Mike and Joe worked on "posting up" into the hurdle -- getting a full extension off the takeoff foot (from the correct takeoff spot) to get greater hip displacement to improve lead and trail mechanics. After a short plyometric/pushup circuit, they moved into 4-step power hurdles up to 36. Then multiple reps over H1 at 36 to 42. Next, some 2H reps at 39, working on the same theme. Finished with 3x4H (39 -1). Not always consistent but the best reps were very good. Going to continue to give this attention.
2/14 At Kern Center. Alex, Kasey, Leah and Carson warmed up as a group, which included the same exercises as Tuesday. Moved into some 3-point line runs and tight turns around free throw circle. Hip bridges in pit and backovers. 3 4-step layouts, 3 run throughs and 3 more with scissors takeoffs. 2 jumps near opening heights, 2 jumps at an intermediate height and 6-9 jumps at a challenging height. Carson moved his steps back to generate a bit more speed, working off a two-step run to the 10-step approach mark now at 60 (mid 29-6). Kasey moved back to 49 (26-6). Leah was 48-6 (28-6). Alex unchanged. Carson's move increased his speed and lean into curve. Might be a bit inconsistent for a time, but this could pay off in the long run. Kasey backed up and had some good jumps as she maintained inward lean better and improved her takeoff position. Still had some long strides on step 9 or 10 at times, but most of the jumps had good cadence. Leah, still learning the event, had mixed results. Problems typically were tied to slowing down and leaning backward on takeoff, having her going sideways over the bar, but her good jumps had better rotations. Alex, similar to Kasey, had her best practice of the year. Better rotation around the bar, more vertical takeoffs and consistent takeoff position all contributed to better jumps. Brad joined later and ended with a good jump around 5-6 -- starting to get more vertical and eliminating the lean backward at takeoff. Rotation around the bar needs to be tightened, but progress continues. Carson's highest jumps were set around 5-10 and the women worked around 4-6. Had a good practice with a few more jumps than planned.
2/15 At Kern Center. Nathalie warmed up, did a plyometric/pushup circuit nad 6x power hurdles (27-30-33). Block starts over H1, working 8-step pattern but after several attempts, we shifted to 9 steps, which worked much better. Added a second hurdle and worked a 4-step rhythm. Finished with box exercises, rolling and stretching.
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