12/20 KC. Rachel was ill. Spencer was ill, too, but warmed up and tried a few jumps before sending him away. Maia trained. Did some circle runs, backovers, short approach jumps off 4 and 6 step, with and without ramp. Had bungee set at 4-6. Worked on staying on curve, leaning into curve, keeping shoulders perpendicular to curve, plant foot to back corner, quick last step. Started getting a little more consistent toward end of workout and got better hip height when quicker at takeoff. Speed and rotation was good. Issues involved getting too long and flattening out last stride, which led to stepping out of curve on some jumps and that led to a push toward bar. Like the arm block, speed, plant angle and attack on plant, especially on later reps.
12/19 KC. Des was in for treatment (hip flexor) while Jess, Ben and Maia did a hurdle workout. Chris and Kim were excused. Spencer a no show. Pre-practice work included jacks, hurdle mobility and deadlift (5-3-1) sets followed by 5 high double leg hops. Did some deep breathing and reset to help open up rib cage a little to improve breathing and oxygenation. Scorpions followed then 5x2-step stick switches. Dribbles and then reactive hurdles (4-step power into 1-step, 3-step, 5-step, 3-step, 1-step). Block starts over wickets, then into increasingly higher H1, then H2. Maia did H2s with wickets. Struggled a little without wickets but managed to get an 8-4 on last reps. Jess worked a bit on cycling lead leg to get a little quicker getaway off hurdles and trying to keep ankles stiffer throughout. She split in 1.15 to 1.25 range. Ben had good attack into H1 and added H2 at -1.5. He was at 39-36. Trail leg was loose but rest of it was good.
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