1/31 The extra day off helped. After warm up exercises, Kevin, Eric and Aaron lifted 2x530, 3x510, 5x490. Mike lifted 2x440, 3x420, 5x400. Hurdle mobility drills followed, a couple pickups and then 3x9.14m flys. Bests: Kevin and Aaron PR 9.14mps, Mike =PR 9.05, Eric 8.62. Next, 1H, 2H, 3H, 4H, 3H, 2H. Timed start to H1 clearance. Bests: Kevin PR 2.06, Mike PR 2.12, Aaron PR 2.18, Eric 2.25. Later reps included time for 9.14m with H2 in the middle. Bests: Kevin PR 1.20, Mike 1.31, Eric PR 1.39, Aaron 1.47.
2/1 Some HJ reps -- about a dozen jumps at challenging heights. Mollie also did some hurdle reps, working over 1, 2 and 3 hurdles. Successfully three-stepped all the sets without overstriding with hurdles pulled in just 1/2 foot.
2/2 Snow day!
Monday, January 31, 2011
Saturday, January 29, 2011
Kevin sets 55H school record in win
At Carthage.
Great evening with multiple PRs, and Kevin broke his school record in the 55H, running 7.81, which also set a conference record. He also PR'd in the HJ as did Molly. Karly and Molly both PR'd their 55H. Joe and Alex also performed well in the HJ, reaching season bests.
Kevin 7.90/7.81 [1st PR SR #1 all-time] 6-0.75 [PR]
Alex 6-0.75 [SB]
Joe 5-10.75 [=SB]
Eric 9.34
Aaron NH
Molly 10.18 [PR #4 all-time] 4-7.75 [PR #4 all-time]
Karly 10.00 [PR #3 all-time] 4-6
Complete results
Karly's PR 10.00 is going to get better. Here you can see the lead leg is improved but still floating past the hurdle a while. The other major issue is the trail leg. The knee is pulling through well, but the lower leg is poking out in front of the knee, acting as a brake rather pushing down and back to aid acceleration off the hurdle. Also running a bit flat footed as opposed to remaining high on the ball of foot. There is a little twisting coming off the hurdle, too, as you see the arm crossing over. Lots of improvements were visible in this race, but there's still lots of upside as more improvements can be made.
Kevin's 8.90 prelim has a bit of lead leg swing, toe point and lead leg float. On the upside, the lean and toe off is excellent at takeoff.
Eric is hampered with overstriding. You can see his lead foot landing well ahead of the hip, in effect braking him on every step. Won't be hard to correct. Hurdle clearance and lead leg cut down is very good. Arm action is pretty good, too, though it follows through to the back a bit too far and a bit too straight. Head could be angled downward a bit during hurdle entry and clearance.
Kevin's record-breaking race. Excellent, not perfect. There are some corrections that could bring the time down further. Good start in this one -- though it's hard to see here because of the vault.
Great evening with multiple PRs, and Kevin broke his school record in the 55H, running 7.81, which also set a conference record. He also PR'd in the HJ as did Molly. Karly and Molly both PR'd their 55H. Joe and Alex also performed well in the HJ, reaching season bests.
Kevin 7.90/7.81 [1st PR SR #1 all-time] 6-0.75 [PR]
Alex 6-0.75 [SB]
Joe 5-10.75 [=SB]
Eric 9.34
Aaron NH
Molly 10.18 [PR #4 all-time] 4-7.75 [PR #4 all-time]
Karly 10.00 [PR #3 all-time] 4-6
Complete results
Karly's PR 10.00 is going to get better. Here you can see the lead leg is improved but still floating past the hurdle a while. The other major issue is the trail leg. The knee is pulling through well, but the lower leg is poking out in front of the knee, acting as a brake rather pushing down and back to aid acceleration off the hurdle. Also running a bit flat footed as opposed to remaining high on the ball of foot. There is a little twisting coming off the hurdle, too, as you see the arm crossing over. Lots of improvements were visible in this race, but there's still lots of upside as more improvements can be made.
Kevin's 8.90 prelim has a bit of lead leg swing, toe point and lead leg float. On the upside, the lean and toe off is excellent at takeoff.
Eric is hampered with overstriding. You can see his lead foot landing well ahead of the hip, in effect braking him on every step. Won't be hard to correct. Hurdle clearance and lead leg cut down is very good. Arm action is pretty good, too, though it follows through to the back a bit too far and a bit too straight. Head could be angled downward a bit during hurdle entry and clearance.
Kevin's record-breaking race. Excellent, not perfect. There are some corrections that could bring the time down further. Good start in this one -- though it's hard to see here because of the vault.
Thursday, January 27, 2011
Kevin's turn for NAC award
Kevin was named the Northern Athletics Conference Student Athlete of the Week for his outstanding performance at the Whitewater Invitational last week, winning the highs and finishing fourth in long jump. With Emily winning it last week, we are dominating this award. Congratulations!
Monday, January 24, 2011
Weekly highlights 1/24 - 1/26
1/24 After 6 bodyweight exercises, Kevin, Eric and Aaron deadlifted 2-3x530, 3-4x510, 4-5x490; Mike did 3x440, 4x420, 4x400. 1 set of mobility hurdles followed and 2 pickups. Then 2x9.14m flys: Kevin 9.23mps, Aaron 8.87, Mike 8.70, Eric 8.01. Next, 1x30m accel from blocks: Kevin 3.88, Mike 4.05, Aaron 4.25, Eric 4.33. Some 5-step reps over 3H, then 3x1H+finish. Auto time bests: Kevin 2.10, Mike 2.16, Aaron 2.19, Eric 2.20. Ended with 2x3H+finish side by side. Stretched.
1/26 Warm up then 2x370, 3x350, 5x330 deads and single leg hops. 1 set of mobility drills, 2 pickups followed by a 30m acceleration. Auto bests: Emily 4.63, Karly 4.85, Molly 4.85. Next, 2x8.5m flys. Bests: Emily 7.94mps, Karly 7.65, Molly 7.33. Then, 3x1H. Emily made a major improvement, running all 3 at 2.11 or faster, including a PR 2.08. Molly and Karly also PR'd at 2.25 and 2.26. Finished with 3x3H (-1). Auto timed the 8.5m segment around H2. Bests: Emily 1.34, Karly 1.41, Molly 1.52. Conversion (fly/h): Emily 79.9%, Karly 78.7%, Molly 76.3%. Over time, you look to convert a higher percentage by improving hurdle technique. Very good practice. Very good performance.
1/26 Warm up then 2x370, 3x350, 5x330 deads and single leg hops. 1 set of mobility drills, 2 pickups followed by a 30m acceleration. Auto bests: Emily 4.63, Karly 4.85, Molly 4.85. Next, 2x8.5m flys. Bests: Emily 7.94mps, Karly 7.65, Molly 7.33. Then, 3x1H. Emily made a major improvement, running all 3 at 2.11 or faster, including a PR 2.08. Molly and Karly also PR'd at 2.25 and 2.26. Finished with 3x3H (-1). Auto timed the 8.5m segment around H2. Bests: Emily 1.34, Karly 1.41, Molly 1.52. Conversion (fly/h): Emily 79.9%, Karly 78.7%, Molly 76.3%. Over time, you look to convert a higher percentage by improving hurdle technique. Very good practice. Very good performance.
Sunday, January 23, 2011
Results 1/22
At Whitewater.
Kevin nearly equaled his school record in the 55H, posting a 7.83 in the win. Emily also ran her best of the year, running 9.08 in the 55H final. The men's high jumpers also performed well, with Alex and Joe both scoring and Aaron reaching a season best. Karly 3-stepped the whole rack for the first time and ran a PR 10.18 in the 55H.
Kevin 7.93/7.83 [1st]
Mike 9.90
Eric 8.96
Aaron 5-3
Alex 5-10.75 [T5]
Joe 5-10.75 [T5]
Emily 9.22/9.08 [2nd]
Karly 10.18 [PR #3 all time] 4-5
Molly 10.60 4-3
Complete results
Kevin nearly equaled his school record in the 55H, posting a 7.83 in the win. Emily also ran her best of the year, running 9.08 in the 55H final. The men's high jumpers also performed well, with Alex and Joe both scoring and Aaron reaching a season best. Karly 3-stepped the whole rack for the first time and ran a PR 10.18 in the 55H.
Kevin 7.93/7.83 [1st]
Mike 9.90
Eric 8.96
Aaron 5-3
Alex 5-10.75 [T5]
Joe 5-10.75 [T5]
Emily 9.22/9.08 [2nd]
Karly 10.18 [PR #3 all time] 4-5
Molly 10.60 4-3
Complete results
Thursday, January 20, 2011
Emily gets NAC award
Emily was named the Northern Athletics Conference Student Athlete of the Week for her outstanding performance at the Private School Invitational at Carthage last week. Congratulations!News release
Monday, January 17, 2011
Weekly highlights 1/17 - 1/19
1/17 Kevin and Eric lifted 2x490, 3x460, 5x440. Aaron and Mike lifted 2x420, 3x400, 5x370. One set of mobility hurdles, then 3 pickups and 3 9.14m flys. Bests: Kevin 9.62mps, Aaron 9.14, Mike 9.05, Eric 8.87. Auto timed some splits before and after H2. Bests: Kevin 7.55mps, Mike 7.20, Eric 6.35, Aaron 5.78. Percentage of flat speed to hurdle speed: Kevin 78%, Mike 80%, Eric 72%, Aaron 63%. The goal is to try to move that number higher through better technique while trying to move your flat speed higher as well. Converting 80% or more is good efficiency. After three of those, we did 3x3H with an extended 12-step start to carry more speed through the hurdles. Kevin ran splits in the 1.11-1.15 range, Mike in the 1.12-1.20 range, Aaron 1.30-1.80. Eric 1.30-1.45.
1/18 High jumpers did 5 run-throughs, 5 jumps off 5-6 step approach, 5 full-run jumps about 2" below last week's best jump. Alex had a clearance of 5-11 on the short approach.
1/19 Emily and Molly lifted 2x350, 3x320. Karly lifted 2x350, 3x320, 5x300. Mobility work followed along with 2 pickups and then 8.5m flys. Bests: Emily 8.33mps, Karly 7.66. Molly did bike intervals to lay off her aching shins but rejoined the group for 4x1H+finish. Auto timed bests: Emily 2.19, Karly 2.34, Molly 2.34. Finished with 4x3H with extended 12-step start (30 reg). Best splits: Emily 1.19/1.16, Karly 1.32/1.40. Stretched.
1/18 High jumpers did 5 run-throughs, 5 jumps off 5-6 step approach, 5 full-run jumps about 2" below last week's best jump. Alex had a clearance of 5-11 on the short approach.
1/19 Emily and Molly lifted 2x350, 3x320. Karly lifted 2x350, 3x320, 5x300. Mobility work followed along with 2 pickups and then 8.5m flys. Bests: Emily 8.33mps, Karly 7.66. Molly did bike intervals to lay off her aching shins but rejoined the group for 4x1H+finish. Auto timed bests: Emily 2.19, Karly 2.34, Molly 2.34. Finished with 4x3H with extended 12-step start (30 reg). Best splits: Emily 1.19/1.16, Karly 1.32/1.40. Stretched.
Subscribe to:
Posts (Atom)