12/14 KC. Rachel, Michaela and Keaton were jumping (and Nick). 30-min independent warm up as pre-meet rehearsal then 6 to 9 jumps at various heights. Keaton was in 5-3 to 5-6 range. Michaela and Rachel were in 4-6 to 4-9 range. Des and Brian did an independent warm up and then some hurdle drills: marching3s, 1-steppers, 1/2-space3s, power hurdles. Then, high-speed reps over 1-4 hurdles. High jumpers ended with some single-leg strength work with boxes and kettlebells.
12/13 KC. Off day, but Spencer was in to do some accelerations and strength work, getting his training started.
12/12 KC. Keaton, Bianca, Maia, Rachel, Lea, Katie and Michaela started with flexibility exercises.Moved into field house for over-knee lunges, swings, low walks, forward and back skips, takeoff skips, 3-pt line runs, pop turns, rim/net jumps, pit bridges, pit flipovers, backovers, scissors jumps, short approach jumps, full run throughs, full jumps over bungee, forward-backward single leg freezes, one-leg bench jumps, line hops sideways and forward-backward, medball single leg ups, split squat jumps, side pops.
12/11 KC. Jess trained early. Des, Maia, Bianca, Holly, Deven and Noah. 90-90, catcamel, cobdog, plankreach, fw skips, bk skips, shuffle, carioca, swings, cycles, hop switch, dribbles. Marching 3-step H, 1/2-space3s, 1-steppers, power 4s and 6s. H1, H2, H4 2-3x each. TB DL Isos 3x5 plus 3x5 eccentric pushups. Mini hops: dbl F+B, dbl L+R side, sgl F+B, sgl L+R side. Rolling and stretching.
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