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.
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