12/8 KC. Rachel had a sore left shin, which she claimed is usual for her. She was there with Jess, Ben and Chris, who had leave early for class. Des came in later. Practice was hampered somewhat because all the hurdles and other equipment were put away because of an event setup. Jess did a pre-race prep and worked at regular height and spacing out to three hurdles from blocks. Looked good throughout. Rachel, Ben and Chris did skipovers, 5-steppers and power hurdles. After some H1 power hurdles, we added a second and then third hurdle -- all at -3. Women ran 27-30" and men 30-36". Ben and Rachel did strength work tonight with 3 sets of 2 circuits. Set 1: Eccentric single-leg squats, double-leg and single-leg box drops. Set 2: Elevated hip thrusts, elevated push ups, alternate leg box drive. Comments: Chris looked good through the drill work, and Ben was more consistent tonight and looked better technically. The challenge for those two is going to be maintaining the mechanics they are showing over lower hurdles once we start working over 39s and 42. Rachel did well and as the practice progressed, she was able to run more aggressively, which was even better. Sometimes she didn't finish the trail leg very well, but she did when that was her focus. She also learned how to count steps to help take her focus off the hurdle on onto her sprinting between hurdles. Similar with Des, when she was counting and aggressive, she had some excellent reps.
12/6 KC. Rachel and Maia had a HJ workout. Started with circles, swings. takeoff skips, strides, sprints. Pit bridges, backovers, backflips. Circle, half circle, 4-step and 6-step jumps. Maia had to leave early, but Rachel finished out with some full run-throughs. Comments: For an introductory session, they did well. Worked on foot plant angle, accelerating into jump, quick last step, leaning into curve and a few other things. Both were able to clear a 4-4 bungee. Hurdlers did the KC Super Circuit.
12/5 KC. Rachel trained independently. Des, Jess, Maia, Ben and Chris did a hurdle workout. They started with circles, jacks, 3x3 deadlifts, 6x dbl leg hops, 10x push ups. Swings, cycles and dribbles followed. Wall drill lead leg and rail pullovers. Stick switches, skipover tops, 1/2 space 3s, 5-step, 4-step power hurdle into 2 1-steps. A few block starts out to 4 steps. Multiple wicket accels from blocks without and with a hurdle. Took wickets out and added a second hurdle. Jess, Chris and Ben handled that OK while Maia and Des struggled some with the rhythm to H1 without wickets. Kept all hurdles low and when we added H2, it was in 2 feet. Comments: Jess showed the best technique and consistency but both Maia and Des showed some good flashes of speed in the reps without a hurdle. Des was in good position to 8-step without the wickets but wouldn't take off at times. Maia shifted to 9-step without the wickets and then 4-stepped. Ben and Chris negotiated the rhythm pretty well, but like the others, often took off too close. Both worked on starting the lead leg action with a high knee pick up and tighter fold. More work needed there. Both were pushing into hurdles reasonably well and kept the lead leg moving. Ben was less consistent than Chris and sometimes has trouble with rhythm, but hes has some good reps and will need to find more of that, especially as we work over higher hurdles further apart. All in all, a good workout as we continue progress toward building out the race.
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