12/1 KC. Hurdle session with Jess, Holly, Maia, Bianca and Deven. Started with skips then wickets. Walkovers, skipovers, jogovers and accelovers (4-step power hurdle). Practice block start then some starts over H2 (27 to 30 at -2 to -1). 4x4H (-3 at 30). Strength series: 8x KB straddle squats, 20x push ups, 8x single-leg KB deadlifts, 16x walking KB lunges, 8x KB swings, 60sec plank. Comments: Jess had a good series of hurdles, getting faster with every rep. Had some alignment issues on some (inward lead leg) and a hanging lead leg, but she made some good corrections on those. Holly was consistent technique-wise and speed-wise. Good alignment as usual. She and Jess had similar split times. Maia had a great night. She ran with good resolve and technique, getting quite a few 3-steppers and just a few 4s or bailouts. Bianca made good progress in her second hurdle session, getting her 8-step and 3-step, with H2 at -3. Taking off too close on H1 and not using all her speed yet, but once she gets the takeoff point nailed, she should have a better flight path, which will help as she goes over H2. Did not attempt 4H. Deven did a few hurdle reps, continuing to work on lead leg mechanics, which he did much better late in the session.
11/30 KC. Field events for most. Deven did a strength workout. Michaela worked with sprinters. Des got a quick hurdle workout. Brian started to learn hurdles. Des did some 5-steppers, speedbuilders and 2H block starts over 27s a little under race spacing. Brian did swings, cycles, window posts, walkovers, skipovers, jogovers, accelovers (4-step power). Worked in 21-27" range. Progress was great for first time over hurdles. Lead leg action got most of our attention. Got a little loose and outward at times. Trail leg too much under all the time, but we didn't try to address that yet. Arm action was good most of the time. We'll try some taller hurdles next time.
11/28 KC. High jump practice had Bianca, Des, Maia, Katie, Michaela, Rachel, Keaton and Nick from GMTC. 4-way jumping jacks, ankle exercises, 3-pt line runs, curved rim/net jumps, pop-turns, pit bridges, backovers, 1/2 circle jumps, U-turns, run-through pop ups, short approach jumps with bungee and bar, and full approach jumps with bungee. Single leg work: low to high box, medicine ball ups, bench side pop ups. Comments: Worked primarily on leaning into turn through takeoff and getting a good plant angle. On both the shorts and fulls, we had the bar set at moderate height for most, easy for some and difficult for others.
11/27 VF. Upper 40s, so we got outside for some intensive tempo. Hurdlers, high jumpers and sprinters all worked out together. Warmed up with forward skips, backward skips, B skips and side skips. 4x over ankle dribble progression to over knee strides. Intensive tempo 85-90% (not timed): 75y (2 min rec) 110y (2 min) 140y (6 min) 140y (2 min) 110y (2 min) 75y -- had hurdles at 35y-55y-75y for those hurdling. After a short rest, bodyweight exercises: max pushups, 20x lunges, 60 sec plank, 15x low-slow squats, 10x nordic hammy curls, 35y LJ burpees. Stretching: hamstrings, glutes, hip flexors, quads, calves. Jerica and Des did the same workout a little after 5. Was good having all the groups out there together.
Monday, November 27, 2017
Wednesday, November 22, 2017
Week 4: 11/22
Quarter break so not much going on in the Kern Center. Everyone at home, training on their own.
11/22 KC. One exception to at-home training was Deven, who came in to get a hurdle workout. Warm up included carioca, forward skips, backward skips and B skips. Moved to wickets off 4-step run in. Worked at spacing out to 7-0 but shifted down to 6-6 for later reps, looking for a stride length to match 400H rhythm. The 6-6 works for a 16-step rhythm, and Deven did relative-spacing reps at 14.8m with a 6-step to match the 16-step stride-length requirement at the 35m spacing. He hurdles well with either leg, so the alternating arrangement was no problem. Following those reps, Deven did some over the top drilling at 12' spacing with marching between, working on lead leg mechanics mostly. He made some good improvement in cycling the lead, and he also tightened up his trail leg, which was loose on some of the earlier reps on the 6-step drill. After the marching drill came 4-step power hurdles, working on lead leg mechanics at higher speed. Also worked on lean without bend at waist and keep hips tall in and off hurdles. Worked both legs. Ended with 3-pt starts through H1 at 8.5m, getting some video:
Entry: https://www.youtube.com/watch?v=O4Agw-OblD8&feature=youtu.be
Clearance: https://www.youtube.com/watch?v=CO0_Ah8HLcM&feature=youtu.be
Front: https://www.youtube.com/watch?v=zzqNOBE20cs&feature=youtu.be
This is step 7 into 8. Some crouching/collapsing on that step. Better to be "tall" so the hips don't drop.
Below, the entry to step 8 is heel first because the leg is casting out / reaching / passive, instead of pushing down hard. Avoiding this braking action will help get in and off hurdles better.
Takeoff is good. Though you can't see it on this screen grab, you can on the video, he steps over knee with the lead foot so his lead leg action is solid. He also is pushing hip away from takeoff foot well.
Below, as his foot reaches the rail, his lead leg is extended well, though the hips are a little low. Trail knee is behind hips slightly, which is good. You want a good split between lead and trail going into a hurdle clearance. Deven is staying forward pretty well and as the knee passes the rail in the later image, he's in good position and cutting down the lead leg.
On the video, you can see Deven's right arm extend outward a bit too far. Better to keep that arm moving alongside the torso. Lead leg swings inward a bit (lands in middle of lane), causing the torso to counter with a bend to his left. As he exits in this image, he is squared up again, and the trail leg is finishing well (getting pointed straight down the track).
11/22 KC. One exception to at-home training was Deven, who came in to get a hurdle workout. Warm up included carioca, forward skips, backward skips and B skips. Moved to wickets off 4-step run in. Worked at spacing out to 7-0 but shifted down to 6-6 for later reps, looking for a stride length to match 400H rhythm. The 6-6 works for a 16-step rhythm, and Deven did relative-spacing reps at 14.8m with a 6-step to match the 16-step stride-length requirement at the 35m spacing. He hurdles well with either leg, so the alternating arrangement was no problem. Following those reps, Deven did some over the top drilling at 12' spacing with marching between, working on lead leg mechanics mostly. He made some good improvement in cycling the lead, and he also tightened up his trail leg, which was loose on some of the earlier reps on the 6-step drill. After the marching drill came 4-step power hurdles, working on lead leg mechanics at higher speed. Also worked on lean without bend at waist and keep hips tall in and off hurdles. Worked both legs. Ended with 3-pt starts through H1 at 8.5m, getting some video:
Entry: https://www.youtube.com/watch?v=O4Agw-OblD8&feature=youtu.be
Clearance: https://www.youtube.com/watch?v=CO0_Ah8HLcM&feature=youtu.be
Front: https://www.youtube.com/watch?v=zzqNOBE20cs&feature=youtu.be
Below, the entry to step 8 is heel first because the leg is casting out / reaching / passive, instead of pushing down hard. Avoiding this braking action will help get in and off hurdles better.
Below, as his foot reaches the rail, his lead leg is extended well, though the hips are a little low. Trail knee is behind hips slightly, which is good. You want a good split between lead and trail going into a hurdle clearance. Deven is staying forward pretty well and as the knee passes the rail in the later image, he's in good position and cutting down the lead leg.
Tuesday, November 14, 2017
Week 3: 11/13-17
11/16 KC. Speed work for Deven, Des, Jess, Patty and Brian. Warmed up with dribble series. Moved to plyos (4x20 single leg speed hops -- 2xL, 2xR). Patty got a little far "over her skis" and tumbled on one rep and went to do kb swings and later core exercises. Best hand times: Deven 2.45 (R), Brian 2.6 (both), Jess 2.7 (L), Patty 2.9 (L). 3x3x30 from falling start, untimed, working to maintain acceleration and build speed with good posture and mechanics. Some later reps, we did step counts and added a mini hurdle at 30m mark. Did 8x kb swings after each rep, then walk back. Rested 3+ min between sets. Core: 20x knee under and back to elbow, 20x forearm swims, 20x prone scissors, 20x side plank with pushup between sides, 20x plank jacks on hands.
11/15 Off.
1/14 KC. Keaton, Des, Lea, Rachel, Bianca and Michaela trained tonight. Rachel led warm up before moving into pop-turns, 3-pt-line runs and rim-net jumps. Into pit flip-ins and backovers. Run-throughs with pop-ups and U-turns (+3). Short-approach jumps (5 or 6 steps), working plant angle and lean into curve over low (for some) bungee. In general, execution was very good and fairly consistent for the first day over a bar.
11/3 KC. Deven, Jacob, Noah, Jess, Des, Lea and Maia were in early. Bianca later. Warmed up with dribbles and wickets. Acceleration work included 4-step wall drives, 4-step hurdle pushes and 4-step block starts. Worked a lot on pushing, not stepping out. Window post ups, 4xH1 starts (-6"). 4x4H (-4' -6") from 3-pt. Core ex: knee to elbow plank on hands, elbow swim plank, prone scissors, side plank with push up. 1x10 kb swing, step up, goblet, lunge, single-leg deadlift, box straddle squat.
11/15 Off.
1/14 KC. Keaton, Des, Lea, Rachel, Bianca and Michaela trained tonight. Rachel led warm up before moving into pop-turns, 3-pt-line runs and rim-net jumps. Into pit flip-ins and backovers. Run-throughs with pop-ups and U-turns (+3). Short-approach jumps (5 or 6 steps), working plant angle and lean into curve over low (for some) bungee. In general, execution was very good and fairly consistent for the first day over a bar.
11/3 KC. Deven, Jacob, Noah, Jess, Des, Lea and Maia were in early. Bianca later. Warmed up with dribbles and wickets. Acceleration work included 4-step wall drives, 4-step hurdle pushes and 4-step block starts. Worked a lot on pushing, not stepping out. Window post ups, 4xH1 starts (-6"). 4x4H (-4' -6") from 3-pt. Core ex: knee to elbow plank on hands, elbow swim plank, prone scissors, side plank with push up. 1x10 kb swing, step up, goblet, lunge, single-leg deadlift, box straddle squat.
Thursday, November 9, 2017
No-impact indoor circuit
Easy rowing warm up
- 500 meters
- 2x alternating leg
- 2x forward (L+R)
- 2x sideover (L+R)
- 2x over/under (L+R)
- 8x 40 sec easy, 20 sec fast
- chest
- scoop
- right
- left
- overhead
- 5x trap-bar deadlift
- 8x hip thrust L+R with one foot on box, other straight up
- 1x depletion push ups:
- as many as you can - rest 90 seconds
- as many as you can
Stretching/rolling
- quad, calf, hamstring, hip/glute, hip flexor
Monday, November 6, 2017
Week 2: 11/7, 11/6
11/7 KC. High jumpers did ground-based drill work, approaches, specialized explosive strength exercises.
11/6 KC. Des, Jess, Maia, Lea, Jacob, Deven, Noah. Jacob and Noah arrived later. Lea (foot) and Maia (hamstring) left early because of injury and went to SP. Warmed up with high knee pulls, walks, jogs, switches. Drills: 1/2H skips, 1-steps, hangers, 5-step elevators. Speed: 4x4H starts at -4 (27/30). Strength: 3x8 KB goblet, lunge, swing, single-leg deadlift.
11/6 KC. Des, Jess, Maia, Lea, Jacob, Deven, Noah. Jacob and Noah arrived later. Lea (foot) and Maia (hamstring) left early because of injury and went to SP. Warmed up with high knee pulls, walks, jogs, switches. Drills: 1/2H skips, 1-steps, hangers, 5-step elevators. Speed: 4x4H starts at -4 (27/30). Strength: 3x8 KB goblet, lunge, swing, single-leg deadlift.
Subscribe to:
Posts (Atom)