Workouts: 12/1, 11/29, 11/28

12/1 KC. Rachel, Jess, Ben and later Des did a hurdle workout. They started with an independent warm up and 3x4 deadlifts with tuck jumps. Hurdle drills were over-top skipovers and jogovers (left and right), followed by power hurdles plus 1-steps. Did a block review and a few 4-step starts followed by wicket starts over 1H from 3-point stance. Speedbuilders followed 6H for women out to -3 and 7H for Ben out to -3. Finished with bands and stretches. Comments: Rachel did well for her first hurdle workout. Technically, she fixed a few things and started running a little more aggressively, so that was good. In the wicket starts, she was about 2.6. Jess and Des about 2.4. Ben about 2.4. Ben also made some good adjustments, but it may take a while to gain consistency. Des had some loose trails and straight arms at times, but she was able to improve that on later reps. Jess was solid in all the drills but sometimes had a lead leg moving from right to center.

11/29 KC. Maia and Rachel did high jump training. Warm up included circles, jax, low walk, ez skips, high skips, takeoff skips, 3-point line runs, 3-point line runs with pop offs, bounding, jump turns, heel tucks, jump-turn-tuck. Worked out approaches and did multiple repeats of full approach, some with a U-turn. Maia had good consistency off her 10 / 24-6 / 46 marks. Rachel was 10 / 27 / 50 -- a little inconsistent but good for day one. Finished with a 4-set mini-circuit of jump rope (dbl, single, left, right), single-leg box hops (low-off-higher), flexibility series (abs, arches, bridges, bends).

11/28 KC. Jess, Des, Kim, Maia, Chris, Ben and Spencer were in for this first post-break hurdle workout. Started with circles, swings, cycles, hurdle mobility, 3x3-5 deadlifts w/Russian box jumps. Post ups, stick switches, dribbles. Hurdle drills included 1/2 hurdle skipovers, close 3s, power hurdles. High-speed reps were wicket runs with no hurdles, 1H and then 2H (women at 24, men 27). 3 sets of 8x kb swings, step ups, lunges, goblets, 10/15 push ups, 1 min plank. Stretching. Comments: Jess was good throughout. Got on top of lead leg consistently with good push into hurdles. Kim also had good technique and alignment. Des was solid, except for a loose trail at times. Maia continued her remarkable progress in just her second hurdle workout. Had a few hanging lead legs, but she was able to improve that later on and utilized her speed well. Spencer showed some quickness and managed the compressed spacings well. His alignment was good. Chris was quick as always and in good position most of the time but sometimes he led with the foot. Ben has a history of leading with the foot, so he continued to work on knee drive and holding the fold in the lead leg. Overall, a great practice with some good improvements throughout.

Workouts: 11/15, 11/14

11/15 VF. Circuit.

1/14 VF/KC. Des, Maia and Jess started out outside on a nice 55-degree evening. Rachel trained indoors later. Started with usual circles, swings, cycles, pullovers, bench post ups, 3-way dribbles. Followed with 1/2 hurdle skipovers, first set over 24s and second over 30s. Next, hangers, straight leg cut steps, tight 3 and tight 5s. Mixed in oppo reps throughout. Did a few speedbuilders out to 24'. 10x12-step hills. 3 sets of kb swings, lunges, step ups, push ups and planks. Foam rolling. Comments: Workout when well for all. Most of the hurdle work was over 24s to accommodate Maia in what was her first-ever hurdle session. She did great. One of the best first-hurdle sessions I've seen. Jess was solid through all the drills. Des was good, too, until she had to stop because of a sore ankle, which was incurred weeks back in cross country.

Workouts: 11/10, 11/8, 11/7

11/10 VF/KC. 60 and windy out on Viets Field where Jess did circles, swings, cycles, jax, post ups, switches; standing pops, smashes and grabs, dribbles, quick bounds; 1/2H skipovers, 3x2x75m with 3H one way and no hurdles on return. 2x 6 double hops, left hops, right hops; 2x10 high skips and long skips; 3x8 kb swings, step ups, goblet squats, 60-sec planks, 10 push ups; foam rolling.

11/8 VF/KC. Maia worked on high jump approach. 10-21-46 (5 steps and 19 steps). Rachel, Ben and Jess did the VF bodyweight exercise circuit.

11/7 VF/KC. Jess and Ben were the only ones who made it to practice on day one. Started outside in some warm weather -- mid-60s. Circles, swings, cycles, pullovers, post ups. Hurdle drills included straight-leg cut steps, 1/2H skipovers,  hangers, tight 3-step, 5-step. 10x8-step hills. 3x5 deadlifts, kb walking deadlifts, pushups, kb jump squats. Foam rolling, calf stretching. Jess was sharp throughout the hurdle drills. Ben has a bit of an issue with a leading foot. Also some issues with rhythm, coordination.