12/28 KC. Noah did some foam rolling and then swings and cycles with some high schoolers who were in for training. Stride mechanics and bursts: march, skip, back skip, switch hop, dribbles. Wicket accels to H1. Hurdle drills: 1-steppers, 3-step march, 3-step elevator speedbuilders (up to 42). Starts over H1 and H2 (36" -1.5'). Noah is making good progress. Technique for this stage of development is good but intensity and speed need to be added going forward. Some good progress on finishing the trail leg and some progress on cycling the lead. Noah lifted after hurdling.
12/26 KC. Deven did 5 min bike warm up, 90-90, rolling, swings, cycles and a series of stride drills plus bursts: March, Skips, Switch-hops, High knees, Dribbles, Wickets. Accels with and without resistance. 1/2H skipover lead and trail, 1-steppers, 1/2space3s, 4- 6-step power hurdles. Relative 17s. DL ISOs, KB swing, lunge, sgl DL, box2box step up, press, split squat, hi-lo walk, goblet squat. Rolling. Deven did well in working to cycle the lead and to stay tall coming off the hurdles.
Tuesday, December 26, 2017
Monday, December 18, 2017
Week 8: 12/21, 12/19, 12/18
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.
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.
Tuesday, December 12, 2017
Week 7: 12/11-16
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.
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.
Saturday, December 9, 2017
UWM: High jumpers kick off season
12/9 Milwaukee. Good "icebreaker" meet for high jumpers. Bianca and Rachel both cleared 4-7, Michaela 4-9 (#10 all time) and Lea 4-11 (#4 all time). Keaton made 5-3 in men's competition.
Week 6: 12/4-8
I was in Arizona. Jess led Monday's hurdle workout, Rachel led Tuesday and Thursday high jump workouts. Wednesday was an off day. Friday a circuit.
Monday, November 27, 2017
Week 5: 11/27-12/1
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.
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.
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.
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