6.17.2012
jav work
lj work
functional warm-up
3 pt starts
some drive phase work
a fly
stretch
notes:
-can consistently get an okay throw with a full run for jav. still definitely using too much arm and not enough core, but now that i’ve got the arm motion down I thinkl I can just snap my core through and I should add some more distance between getting more comfortable with the crossover steps and using core muscles. I was just extending my arm too far away from my body too early, so I was looping the javs path
-i’m having a lot of trouble getting good height on my lj jump, which in turn is messing up my landing mechanics because I’m not getting enough air time. I think this might just be a manifestation of the issue I’ve always had with jumping off one foot. I think I need to really try to jump high and get some power in my takeoff, as It really just looks like a tap of the ground as if its just another running step
-didn’t try to stay low as long, just let it happen and tried to really step down parallel to my body. things are better, though I’m realizing that a lot of the problems I’m fighting I think are stemming from my first tsep being too long. my knee lift in that stride is higher than most elite’s and I think its causing me to overstride and step down too much, forcing my body angle up and trying to compensate with a shorter second step. I’ll try to recue this first stride and I think it wil reduce heel recovery, becaue my foot striking further back will allow for more of a push, and I think I’ll be ina better accel position where my ROM ends up better, I don’t end up upright/cycling as fast and the transition to top speed mechanics is mroe natural to make