Week 3 workouts

11/18  Annika and Jana joined Kasey and Nathalie tonight. Good group. Good practice. Started with circles and swings. Moved to a couple over/unders and moved right into 2 sets of 5 deadlifts followed by 5 hops and 10 elevated pushups. Hurdling consisted of walkovers, sideovers, skipovers; 4-step power; 4-step power + 1-step; 4-step power + 3-step (22); 8-step into 5-step (32). Most of the work was at 30. Some were oppo. Annika has some work to do on trail leg (getting loose and too far under); Jana had no major problems, just need to be a bit quicker off the hurdle and keeping a good line; Kasey had good arms with the right lead. The arms get away a bit on the left. Nathalie also had no major issues, running aggressively throughout the workout. Did some block introduction for Jana and Annika. Stretched.

11/19  Kasey, Alex, Mollie, Madeline and Matt worked run-throughs, some 4-step jumps and more than a half dozen full jumps at a moderate height with bungee. Looking pretty good on our approaches -- most important part of any jump.

11/20  Joe, Logan, Nate and Mollie hurdled. 6x4-step power + 1-step; 6x6-step power + 3-step (-4); 6x6-step to 5-step (4H  +6). Mollie worked at  27. Joe and Logan at 33. Nate split time between 27 and 33. Everyone got some oppo reps. Stretched and/or rolled.

11/21  Zuzka did circles, swings and marching walk, jog, skip and run. Walkovers, sideovers, skipovers. 4-step power and 4-step +1 1-step and +1 3-step. One set of oppo. Tried a few 6-step powers into 3-step and then some block work, including a few 6-step starts over a 22. Nearly all the other hurdle work was at 27. Did better tonight with knee drive into, over and between. Trail leg is still too loose too often. Attack is getting better. Stretched. Joe didn't hurdle tonight, having done that last night. He went out to the field for some tempo runs.