11/1 Off. 11/2 Field events or sprint group. 11/3 Tempo 3x4x100 on Viets.
10/31 KC. First practice for HJers. On hand, Maia, Lea, Bianca, Michaela and Des. Started with a series of skips and flexibility exercises. Drills included 1-step pop turns, take-off skips, circle runs, u-turns. Approach work followed. Did a reverse run out to find a starting point; turned around and ran full approaches and made adjustments; marked mid-point (4th or 5th step, depending on whether a 9- or 10-step full). Marks: Michaela 10 / 26 / 43 (9); Des 10 / 27 / 49 (10); Lea 10 / 25 / 41 (9); Bianca 11 / 28 / 55. Marks will need more adjustment once we start jumping with a bar, but these will work for now in working on our approach rhythm and consistency in run up and leaning into curve.
10/30 KC. First team practice for hurdlers. Warm up included high-knee pulls, walk, jog; in-place bounces, switches. Drills: calf smash, grabs, window post up, cycling, slowlow off platform, 1/2H skips with trail and lead on both sides; 1-step; 1/2-space3; 3-wicket over 1. Acceleration: wickets out to 6-0; 10x3H pushes. Stretching: hamstring, hip, hip flexor, calf, quad. Present: Noah, Jacob, Deven, Des, Jess, Maia, Lea. Comments: Emphasized lead leg quite a bit, and we will continue with that. Kept all the hurdling at 21" to make execution of mechanics easier. Jess, Des and Maia had no major issues, clearly benefiting from having done a lot of these drills in the past, but the newcomers did well, too. Noah started late but he was tight with lead and trail and was aligned well. Jacob made some good adjustments as did Lea and Deven, both of whom led with the foot at times (swinging).
Monday, October 30, 2017
Saturday, October 14, 2017
Basic HJ rules
Uniform - You must wear an official team uniform.
Check-in - Check in with official prior to event. Typically, the official asks for your opening height. Lowest starting height usually is set by meet management. Sometimes, the official defers to the athlete with the lowest starting height. In most instances, you want to start 3 heights lower than your anticipated best jump that day. In foul weather, 4 heights lower is common.
Electronics - No electronic audio or video devices of any kind (phones, radios, computers, iPods, etc.) in the event area.
Time limits - You will be on the clock as soon as you are called as being “Up.” The time limit is 1 minute to initiate the attempt. (The limit changes to: 2 min. when 2 or 3 jumpers left in the competition at the start of a round or consecutive attempts -- 4 min. when there is only one jumper left who has won the competition. Multi-events: 1 min. if more than 3 at the start of a round; 2 min. in all other circumstances. A yellow flag will be raised for a warning 15 seconds before the end of your time and lowered at expiration of time. (This warning is followed closely at national meet, other meets to a lesser extent).
Passes - All passes must be indicated before you’re called “Up” (otherwise it will be a successful or failed attempt); tell the official whether you’re passing a single attempt or all attempts at that height.
Markers - max of 2 marks (tape only) on the approach, max 7x15 cm, not w/in 2m of standards. We use a starting mark and a mid-mark (halfway point -- step 4 or 5).
Check-in - Check in with official prior to event. Typically, the official asks for your opening height. Lowest starting height usually is set by meet management. Sometimes, the official defers to the athlete with the lowest starting height. In most instances, you want to start 3 heights lower than your anticipated best jump that day. In foul weather, 4 heights lower is common.
Electronics - No electronic audio or video devices of any kind (phones, radios, computers, iPods, etc.) in the event area.
Time limits - You will be on the clock as soon as you are called as being “Up.” The time limit is 1 minute to initiate the attempt. (The limit changes to: 2 min. when 2 or 3 jumpers left in the competition at the start of a round or consecutive attempts -- 4 min. when there is only one jumper left who has won the competition. Multi-events: 1 min. if more than 3 at the start of a round; 2 min. in all other circumstances. A yellow flag will be raised for a warning 15 seconds before the end of your time and lowered at expiration of time. (This warning is followed closely at national meet, other meets to a lesser extent).
Passes - All passes must be indicated before you’re called “Up” (otherwise it will be a successful or failed attempt); tell the official whether you’re passing a single attempt or all attempts at that height.
Markers - max of 2 marks (tape only) on the approach, max 7x15 cm, not w/in 2m of standards. We use a starting mark and a mid-mark (halfway point -- step 4 or 5).
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