Week 15: 2/9, 2/8, 2/7, 2/6, 2/5

2/9 KC. Canceled basketball because court was in use. Warm up and out for most. Des and Maia did some hurdling.

2/8 KC. Most were doing field events. Some did a regeneration circuit.

2/7 KC. Maia, Holly, Jess and Hayden comprised the hurdle group. Started with deep breathing, rolling, swings and cycles. Skips, shuffles, cariocas, alt quick legs, straight leg run, switch hops, dribbles with bursts, and wickets (6-0 to 6-4). Drills: marching hurdles, speedbuilders, power hurdle plus 3-step (-5). Warm up start over H1. 3x3 at race height and spacing, with auto split times. Jess and Maia were near all-time bests (1.33 and 1.58). 3x2 with extended 10-step start and 30" hurdles at race spacing. Hand time splits ranged from 1.25 to 1.35 for Jess and 1.45 to 1.55 for Maia. Holly had foot problems and stopped during drills. Hayden worked mostly on H1 at race spacing  at 30. Tried some at 36, but the lead leg swing led to striking the hurdle, so we cut back to 30 for now, which worked out well after the first few reps. Did some eccentric work -- dbl leg hops, skaters and back and forth freezes. Finished with 3x8 kb swings, lunges and goblet squats.

2/6 KC. Large group of jumpers for this one. Warmed up as a group: F+B skips, L+R shuffle, rim jumps, circle runs (one straightening up to see what happens to curve), take-off skips, run-run-jump, pop turns, pit arches, edge arches, backovers, 1/2 circle pop ups into pit, 5x run throughs and 5-6x fulls at one or two heights a little under season best heights. Alex worked at 4-2, Katie 4-2 to 4-6, Bianca, Maia and Michaela 4-6, Lea 4-6 to 4-9, Rachel 4-6 to 5-0, Hayden 4-9 to 5-0, Keaton 5-3, Alex 5-6, Nick 5-9. Emphasized good curve running and lean into curve tonight. Some did a good job with that, which resulted in some good jumps for those who were able to improve that aspect.

2/5 KC. Strength and Interval Circuit 

Hurdle mobility (1x each)

• alternating (FWD+BKW), same leg (L+R), sideways (L+R), over-under (L+R)

Dribbles (2x each)

• ~20m calf;  ~20m ankle 

Strength (3 sets of following on track level)

• 3x trap-bar deadlift (2 count up, 4 count down)
• 3x bb push press
• 3x bb hang clean
• 5x glute ham raise
• 5x hip thrust -- large band on hip thruster 
• 10x reverse calf raise (L+R)

Intervals 

• 2x4x 15 sec fast -- 45 sec easy on bike
• 1 min plank between sets

Cool down

• 5 min easy rowing or elliptical
• 10 min stretching/rolling