12/21 KC. More HJ tonight -- Sam and Noah mixed in some HJ with sprint and PV, respectively. Keaton, Nick, Rachel and Michaela were there for the duration. Started with flexibility, fwd and bkw skips, L+R shuffle, 3-point line runs -- some with pop up, pop turns, takeoff skips, low walks. 4-step approach to sit on stacked mats, which we did primarily for Noah and Sam. Each jumper selected their own targets for improvement -- mostly at moderate heights. Finished with rudiments to strengthen ankles and lower legs (double and single mini hops with minimal knee flexion).
12/19 KC. Big group at the HJ pit tonight: Sam, Keaton, Nick, Noah, Maia, Bianca, Lea, Michaela and Rachel. Started with flexibility exercises and then some warm up skips and shuffles with jog backs. Ground drills were 3-pt-line runs, pop turns, takeoff skips and low walks. Pit drills were bridges, flipovers, backovers and 2-step jumps. Full run throughs followed and then 5-6x full jumps. Lea made a jump near 5-1. Rachel made 4-8 and was very close at 4-11. Michaela, Maia and Bianca worked around 4-8 as did Sam. Noah made 4-8 and took a few jumps at 4-11. Keaton made 5-4 and had some close ones at 5-7. Nick cleared 5-7 and took some good attempts at 5-11.
12/18 KC/VF. Deven was outside with sprint group for broken 375s and bodyweight exercises. Holly, Jess, Maia, Bianca, Noah and later Des worked high hurdles. Went through an extensive menu: cat-camels, cobra-dogs, 90-90s, fwd and side swings, A walk, burst, Bk walk, burst, side shuffles with bursts, fwd skips, bk skips, carioca L+R, high skips, straight leg bounds, bent leg bounds, wall drives, hurdle pushes, hop starts, 1/2 hurdle walkovers, hangers, 1/2-space3s, falling start H1, 3-point H2, block H3, block H4 (-2' 27/30), 2x30m with 21" H1 to work on sprinting through and maintaining acceleration. KB banded switches, hi-lo knee drives, swings, walking lunges, goblet squats, single-leg deadlift, box to box step up, press. Rudiments: dbl fwd bkw L +R, sgl fwd bkw L+R over 8.5m. Stretching/rolling.
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