3/30 KC. Worked with Becky and Savana on hurdles. Warm up included swings, cycles, dribbles and wickets (out to 6-0). Worked a lot of slow lows to improve basic mechanics. After starting out at 22, we moved up to 27. Made some good improvements on pushing into hurdle, cycling lead, alignment, finishing trail and quickening the entire cycle. Did 4H 5-step elevators were next, working on same techniques, which deteriorated a little as hurdles got further apart, a little higher and a little faster, but it was an opportunity to bring the better technique into the new scenario. Savana then had a problem with her hip, which she said she felt happen in the wicket runs. So, she stopped. Becky continued on with 3H 7-step reps at spacing relative to 19 rhythm 400H. She was able to do that on some reps, and she went 8-step on some others. Also worked 4x1 exchanges with Tyler, Kim, Des and Jess. Worked at 21-shoe spacing and most exchanges were good. Might need to stretch them out a bit but can't determine that until we get some race experience.
3/29 KC. Des, Jess, Kim, Maia, Holly and Ben trained on high hurdles. Pre-workout included hurdle mobility, 3x3 deadlift with 6x long skips, 6x high skips and 10x pushups. 3x4H 5-step. 3x2H (-1). 3x2x4H (-3) with walk back on reps, and 2-3 min on sets. 5x4H hurdle hops. 3x6 band hip thrusts and 6x nordic hamstrings. Des had some foot issues and ended early, but had some good reps before that. Jess had a number of excellent reps and made a slight adjust on getting her trail leg to finish better and getting a more active entry step. Maia had one 9-step start but she was good the rest of the session in negotiating her 4-step pattern with a very good oppo. Sometimes her trail didn't finish but overall, was in good rhythm. Kim was little tentative and was overstriding at times but finished with some reps with a much quicker rhythm and better attack. Holly was very consistent and quick throughout. Made a slight adjustment on set position hip height. Ben worked on getting more upright at start and taking quicker steps under the hips on exit. Also worked to tighten the trail leg.
3/28 KC. Savana, Kim, Maia, Rachel and Alex all jumped. Started off with some ramp jumps to work on bridging / arching. Some short approach bungee jumps and then fulls, working in 4-2 to 4-6 range.
3/27 MU. 6 weeks out from NACC. Temperature was in mid-40s but wind was light and helping down the backstretch, so an OK day to work 3x5 near race pace. Jess and Ben ran around 29, Maia and Becky 32-33, Holly 29-30. At least 8 min recovery between reps. Finished with 3x3 turn hurdles and walk back across track recovery (short -- about a minute). Everyone held up well on the turn hurdles despite short recovery. Holly held race pace on hers. Didn't time others. Cool down and some ab work. Good quality reps. Oppos were good, not many slow downs into any hurdles.
Monday, March 27, 2017
Monday, March 20, 2017
Workouts: 3/23, 3/22, 3/21, 3/20
3/23 KC. Some had field events, others a medball workout. Savana was ill, so just Becky worked hurdles. She did dribbles and wickets before some 8-step reps over 22s and 27s. One-step hurdles and power hurdles, later adding a 3-step at 22' spacing. Worked a lot on trail leg finish, step count, arm action and general attack. Nice progress.
3/22 KC. High hurdlers in tonight were Jess, Des, Kim, Maia, Holly and Ben. Pre-workout hurdle mobility, 4x2 deadlifts plus 5 dbl-leg hops and 5L+5R sgl-leg hops. Dribbles, 3x25y wickets out to 6-6. 5x6 1-step. 5x4-step power hurdle into 3-step (-5 to -3). 2x30 timed (Bests: Ben 4.00, Jess 4.61, Kim 4.59, Maia 4.82, Holly 4.73, Des 4.74 in trainers.) 3x2H (R, -1.5). Kim, Jess and Holly all were splitting 1.15 to 1.2. Maia and Des around 1.4. Ben around 1.2. 3x4H (-3 with H1 and H3 -3", H2 and H4 were race height). KB strength work. Comments: Very good session. Drill work was crisp. Race modeling was all quicker than race rhythm.
3/21 KC. High jumpers included Maia, Bianca, Savana, Kim and Alex. Jumping was done in 4-2 to 4-8 range. Emphasized improvement in lean away from bar so that the outside shoulder remained higher than inside shoulder into plant.
3/20 MU. Hurdlers trained with sprinters at MU on a 45-degree day with winds out of NE. 2x20 on turf, 2x30 on track. 4x150 on 4-5 min recovery at 400 average pace. Ben, Jess and Maia trained over first 4 hurdles. Becky joined them. Savana did 150s without hurdles. Pace and pattern was very good given difficult conditions. Jess and Ben worked around 66 pace. Maia targeted 74 but was faster. 200 jog cool down.
3/22 KC. High hurdlers in tonight were Jess, Des, Kim, Maia, Holly and Ben. Pre-workout hurdle mobility, 4x2 deadlifts plus 5 dbl-leg hops and 5L+5R sgl-leg hops. Dribbles, 3x25y wickets out to 6-6. 5x6 1-step. 5x4-step power hurdle into 3-step (-5 to -3). 2x30 timed (Bests: Ben 4.00, Jess 4.61, Kim 4.59, Maia 4.82, Holly 4.73, Des 4.74 in trainers.) 3x2H (R, -1.5). Kim, Jess and Holly all were splitting 1.15 to 1.2. Maia and Des around 1.4. Ben around 1.2. 3x4H (-3 with H1 and H3 -3", H2 and H4 were race height). KB strength work. Comments: Very good session. Drill work was crisp. Race modeling was all quicker than race rhythm.
3/21 KC. High jumpers included Maia, Bianca, Savana, Kim and Alex. Jumping was done in 4-2 to 4-8 range. Emphasized improvement in lean away from bar so that the outside shoulder remained higher than inside shoulder into plant.
3/20 MU. Hurdlers trained with sprinters at MU on a 45-degree day with winds out of NE. 2x20 on turf, 2x30 on track. 4x150 on 4-5 min recovery at 400 average pace. Ben, Jess and Maia trained over first 4 hurdles. Becky joined them. Savana did 150s without hurdles. Pace and pattern was very good given difficult conditions. Jess and Ben worked around 66 pace. Maia targeted 74 but was faster. 200 jog cool down.
Monday, March 13, 2017
Workouts: 3/15, 3/14, 3/13
3/16-19 KC. Workouts varied. Some did field events on Thursdays, others a medball circuit. Friday or Saturday was a speed and strength session independently.
3/15 KC. Kim, Jess, Maia and later Holly were in for a high hurdle workout. Mobility exercises and then dribbles, over-knee shuffle grabs, 6x power hurdles + 1-step and then 3-step. 3x block start 2H (-2' with H1 low and H2 regular). 3x fly sprint (bests: Jess 1.06, Holly 1.07, Kim 1.13, Maia 1.17). 3x 4H -4 ' -3". 3x10 band hip thrust, 10x kb swing, 10x elevated push up, 5x4 hurdle hops.
3/14 KC. Early group had Maia and Spencer, with Rachel there but not jumping because of her foot problem, which seems to be getting better. Late group had Kim joining Savana and Alex. Both groups warmed up independently and then worked through 6-step scisssor jumps, 1/2-circle jumps, 6-step jumps, 10- or 8-step U turns approaches, and full jumps. Spencer worked exclusively from 6-step in 5-5 to 5-9 range. Maia had a clearance at 4-7 and a couple other near misses at that height -- best she's ever jumped. Kim made 4-5 repeatedly and Alex had some clearances at that height as well. Savana made 4-2 and had more jumps with a better vertical component. Also had her do some jump-turn-sit and 2 stacked mats (about 4-0), which seemed to help with getting vertical and perpendicular.
3/13 KC. Big snowstorm. Weekend meet canceled. Jess, Maia, Savana and Ben were joined by Becky, who wanted to get some SC barrier training. Holly was in later. After hurdle mobility, deadlifts and single leg hopping, the group did leg swings, 1-step hurdles on both sides, power hurdle plus 1-step. Speed reps were 5 or 6 sets of H1 3-point starts with a walk around recovery and then 3H relative spacing (Ben at 17, others at 19 equivalent). Ben, Jess and Maia looked great and were consistent. Holly also was solid, though bothered by a somewhat chronic groin/hip flexor issue. Savana made some progress, getting a little more aggressive. Still needs some alignment work to get the lead leg tracking straight and also to get the trail leg to finish high and tight. Becky lead with her foot and had a loose trail leg, so there was a lot unwelcome rotation occurring. Finished with 5 min bike cool down and stretching/rolling.
3/15 KC. Kim, Jess, Maia and later Holly were in for a high hurdle workout. Mobility exercises and then dribbles, over-knee shuffle grabs, 6x power hurdles + 1-step and then 3-step. 3x block start 2H (-2' with H1 low and H2 regular). 3x fly sprint (bests: Jess 1.06, Holly 1.07, Kim 1.13, Maia 1.17). 3x 4H -4 ' -3". 3x10 band hip thrust, 10x kb swing, 10x elevated push up, 5x4 hurdle hops.
3/14 KC. Early group had Maia and Spencer, with Rachel there but not jumping because of her foot problem, which seems to be getting better. Late group had Kim joining Savana and Alex. Both groups warmed up independently and then worked through 6-step scisssor jumps, 1/2-circle jumps, 6-step jumps, 10- or 8-step U turns approaches, and full jumps. Spencer worked exclusively from 6-step in 5-5 to 5-9 range. Maia had a clearance at 4-7 and a couple other near misses at that height -- best she's ever jumped. Kim made 4-5 repeatedly and Alex had some clearances at that height as well. Savana made 4-2 and had more jumps with a better vertical component. Also had her do some jump-turn-sit and 2 stacked mats (about 4-0), which seemed to help with getting vertical and perpendicular.
3/13 KC. Big snowstorm. Weekend meet canceled. Jess, Maia, Savana and Ben were joined by Becky, who wanted to get some SC barrier training. Holly was in later. After hurdle mobility, deadlifts and single leg hopping, the group did leg swings, 1-step hurdles on both sides, power hurdle plus 1-step. Speed reps were 5 or 6 sets of H1 3-point starts with a walk around recovery and then 3H relative spacing (Ben at 17, others at 19 equivalent). Ben, Jess and Maia looked great and were consistent. Holly also was solid, though bothered by a somewhat chronic groin/hip flexor issue. Savana made some progress, getting a little more aggressive. Still needs some alignment work to get the lead leg tracking straight and also to get the trail leg to finish high and tight. Becky lead with her foot and had a loose trail leg, so there was a lot unwelcome rotation occurring. Finished with 5 min bike cool down and stretching/rolling.
Monday, March 6, 2017
Workouts: 3/9, 3/8, 3/7, 3/6
3/9 KC. Savana was in for some speed testing and hurdle basics. After some warm up on her own, she did a dribble series and then 3x 16 wicket runs (6-0 max). Hurdle walkovers, skipovers and jogovers (1-step). Worked mostly on staying square with good alignment and finishing trail leg. Did well by end of drills. Did some intro to blocks, working out to step 4. Strength work was kb swings, push ups, box drop and pop (dbl), box drop singles, kb box straddle squats. Foam rolling. Some metatarsal pain to monitor.
3/8 KC. Maia, Jess, Holly and Ben were in. Started with dribble series, shuffle smash/grab, stick switches, 1-step hurdles, 4-step power hurdle plus 1-step and 3-step. 3-point starts out to step 4 and step 8 then with ultra low hurdle, adding one hurdle per rep out to H4 (all at -4). Block starts over 4 hurdles (-2' -3"). Strength circuit: 2x10 kb swings, 10x push ups, 5x box drop and pop, 10x back and forth freeze steps. Comments: Emphasis was on increasing rhythm and reaction with good hurdle mechanics.
3/7 KC. Spencer was back and joined Maia, Savana, Rachel and Alex. Rachel checked out earlier with continued soreness on her plant foot. The rest warmed up and then did approaches, u-turns, 6-step jumps and fulls (about 7x). We emphasized speed in turn along with maintaining strong lean into takeoff. Spencer had to leave early for class but had some good u-turns and short approach jumps. Maia hit a PR 4-6 and had a couple of other near misses at that height. Savana was getting into layout early, crossing at an angle and landing sideways. She took most of her jumps around 4-2. Bianca had some good clearances at 4-6 but still had a gallop on most jumps despite having consistent run throughs. Alexa had multiple near misses at 4-6.
3/6 VF/KC. Ben, Savana and Jess started inside with skips, hurdle mobility, 3x3 deadlifts + 5 tuck jumps +10 push ups. Went outside on VF and did some 3x1-step on L+R and then 4x4 2-step drills. 5x2 10-step to 7-step relative spacing for 17 rhythm for 400H + 3 random spaced hurdles for up and back. Holly was in later and did the workout indoors.
3/8 KC. Maia, Jess, Holly and Ben were in. Started with dribble series, shuffle smash/grab, stick switches, 1-step hurdles, 4-step power hurdle plus 1-step and 3-step. 3-point starts out to step 4 and step 8 then with ultra low hurdle, adding one hurdle per rep out to H4 (all at -4). Block starts over 4 hurdles (-2' -3"). Strength circuit: 2x10 kb swings, 10x push ups, 5x box drop and pop, 10x back and forth freeze steps. Comments: Emphasis was on increasing rhythm and reaction with good hurdle mechanics.
3/7 KC. Spencer was back and joined Maia, Savana, Rachel and Alex. Rachel checked out earlier with continued soreness on her plant foot. The rest warmed up and then did approaches, u-turns, 6-step jumps and fulls (about 7x). We emphasized speed in turn along with maintaining strong lean into takeoff. Spencer had to leave early for class but had some good u-turns and short approach jumps. Maia hit a PR 4-6 and had a couple of other near misses at that height. Savana was getting into layout early, crossing at an angle and landing sideways. She took most of her jumps around 4-2. Bianca had some good clearances at 4-6 but still had a gallop on most jumps despite having consistent run throughs. Alexa had multiple near misses at 4-6.
3/6 VF/KC. Ben, Savana and Jess started inside with skips, hurdle mobility, 3x3 deadlifts + 5 tuck jumps +10 push ups. Went outside on VF and did some 3x1-step on L+R and then 4x4 2-step drills. 5x2 10-step to 7-step relative spacing for 17 rhythm for 400H + 3 random spaced hurdles for up and back. Holly was in later and did the workout indoors.
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