Week 6: 12/10, 12/8, 12/7

12/10 KC. Des and Kim did a hurdles workout. Kasey and Chris did a sprint workout. Those competing Friday either did a shakeout or took the day off. Des and Kim warmed up and then did a 4H 1-step drill, working on pushing into hurdles, alignment, lead leg cut down and finishing trail leg. All at 27. We also took a look at block starts and made some improvements there. Video below shows the starts prior to improvements. After about 8 of those, we added a second hurdle. Kim started at -3 and got all the way to regular spacing with a 3-step. Des started successfully at -3, too, but struggled at -2, 4-stepping. Des had very good block starts and attack at H1. H2 was a bit problematic as knee drive decreased. A loose trail leg didn't help matters. Some work to do there as she works to advance from -3 to -2.


Kim is a bit bent over and stepping out a bit too far on this one.


Shoulders should be over hands. Des' shoulders are back a little from the hands. On exit, left hand is moving back, up and then out when it should just move out and up. Extension is good. Toe is under hip on first step, which is good. She's getting a good push on first step. Second step is a little ahead of the hip, which makes it impossible to push on contact. Instead, the push waits until her hips pass beyond the foot, allowing push to resume.

12/8 VF/KC. Des and Jess did a Viets Field circuit early in the day. Field was closed later for painting, so the afternoon group -- Chris, Joe and Kim -- did a similar circuit in the Kern Center, which was a combination of moderate running and bodyweight exercises. Kasey, Spencer and Alandra did some pit work, run throughs and full jumps with a bungee at moderate height (4-6w, 5-6m). Brad sat out with a back injury incurred late last week while doing squats. Worked out an approach for Alandra. Kasey's approach was reasonably consistent. Spencer came up short early but added enough speed later to get to a good takeoff point, which led to some better jumps.

12/7 KC. Spencer, Chris, Joe and Brad worked high hurdles. Warm up included circles, swings, cycles, wall drive, post ups, slowlows, power hurdles (up to 33). 5x4H 1-step. 5x1H (24 to 36). 2-3-4-3-2 (-1 36-39-42-39-36). Strength: 3x5 tb deadlift, bb hang clean, kb row and L+R box hops. Split times on 42s were around 1.2 for Joe, Spencer around 1.35, Chris and Brad around 1.4.