12/2 At KC. Set a record for most women at an MSOE hurdle practice -- 6! Kasey, Nathalie, Mollie, Annika, Zuzka and Jana. Circles and swings followed by deadlifts (130-150#), rebound jumps, pushups. 4x 4-step power hurdles into 2 1-steps with runoff. 4x 4-step block starts into 22" hurdle. 4x 6-step block starts into 22"H. Also did some oppo work with 3x3 27s at 22' off 4-step power. Finished with band work.
12/3 At KC. Another record tonight -- most high jumpers at one MSOE practice --10! Kasey, Brad, Annika, Jana, Madeline, Alex, Matt, Mollie, Jerome and Mike. Everyone did standard warm up activities and then about 6 run throughs, some with scissors jumps. Shifted to some 8" ramp jumps off 4-step, 6-step and full approach. Most jumped 15-20x, working on plant angle and layout. Everyone had good jumps from time to time, and Mike had solid, consistent jumps with nice rotation every time. Jerome started finding his rhythm and plant angle later on and, of course, was up there around 7-0 on the bungee. Kasey moved her approach back a foot and that helped her speed through the turn. Looking for more consistent layouts. Brad only took a few jumps to avoid re-injuring his leg. Annika and Jana did very well for their first night with full-speed jumps. Jana was getting nice vertical and rotation around the bar at the end when she started to keep her head back a bit longer. Matt was similar. Once he started keeping the head back, he was able to improve his rotation around the bar and had some nice jumps. Annika was good when she brought the speed through the turn. Alex with a class at 5 didn't get as many jumps, but her approaches were consistent and the jumps she got were good. Mollie coming in after 5 didn't get as many jumps, either, but she also improved her layout at times and showed good consistency in the approach. Madeline had great rotation around the bar but will need to improve approach speed, which will help her lean into the turn more and avoid jumping into the bar. All in all, it was a very good night. We got a lot of jumping and made a few corrections. Finished off with some special exercises, including one-leg box jumps, rim jumps, stair jumps, medball ups (doubles and singles). Stretched.
12/5 At KC. Joe did circles, swings, stride drills, over/unders and a strength series with deadlifts (190), box ankle pops and elevated push ups. Hurdle walkovers, sideovers, skipovers. 6x6-step power hurdle into 2 1-step hurdles (33). Block work 4-step, 6-step, 8-step -- all at 27. 3x4H (-1 27) with ht splits around 1.15. Major points of emphasis were: alignment, posture, lead leg fold, lead leg cut down and left arm (lead) pulling back with elbow in. Made good corrections on those items. Will try to maintain those improvements at higher heights next time. Finished with band work and stretching.
12/6 At KC. Matt, Brad and Nate warmed up and then did walkovers, sideovers and skipovers (reg and oppo). Worked 6-step power with runoff. Worked blocks to 4-step (22), 6-step (27) and then 8-step (30-33). Band work. Stretching/rolling. Nate was much improved -- better takeoff point and hurdle mechanics as a result. Matt worked a bit on amplitude of arms off the line and turnover into H1. Brad worked on changing head position at "set" (looking back to feet) to avoid popping up on step 1. His reps were limited because of his previously injured leg tightening up. Good practice -- maxed out speed, hit the step and takeoff targets, and had good aggressiveness. Ready to move up a notch next time and add another hurdle.
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