Athlete Y had first hurdle race this season. Run low 7.9 twice.
Not particularly happy with H1 and H3.
Skyed first hurdle consequently was off balance then knocked hurdles three.
There is an improvement from last season of 0.4sec. where was able to run 8.3 only once. Not bad for the first start.
I think that 7.8 is possible in the next competition and 7.7 is quite realistic if/when puts the whole race together.
We’ll see.
We had a good session today.
With Athlete X we were focusing on acceleration.
Session:
Dribble Bleeds 4x30m
Falling starts 3x20m
4x3x30m 3point starts, first acceleration of set was performed with sled followed by two 30m runs. I am quite happy with the way athlete performed all runs. First two ground contact could have been more aggressive, having said that it was smooth enough to be happy about the runs.
Athlete Y was hurdling.
5H with 15 feet apart.
Athlete did 4x over the middle at 1.07m, rotating shoulders. Decided to drop hurdles down to 0.91m.
I have put an emphasise on square shoulders and quickness in between.
I have actually notice that when athlete starting to go faster is bringing shoulder of lead arm bit higher which is actually causing arm to swing out quite high.
So, over next few weeks focus will be shifted towards square shoulders, I think it will sort a lot of issues.
After 2 sets over 91cm we have kept the spacing but we have changed hight to 1m.
It was a good set.
Overall I am happy with the progress.
Last week Wednesday, athlete Y did
3x3h 5steps in between, hurdles on markers,
Then we moved to acceleration,
3x20m,
4x2h,
3x3h
With one foot in.
Looked quite stable drifting bit to one side of the hurdle. By the last rep was able to run through in the straight line.
Athlete X did
4x30
300, 250, 200, 150
Quite smooth running.
Actually athlete is enjoying longer runs more than I expected.
150 was best run even thou it was the last one.
Friday Athlete X did 3x20m 3x30m all from falling start, then we moved to 2x4x40 (flying 20s from 20) I was happy with those runs looked like athlete is finally moving.
Athlete Y also had a very good session.
3x20m, 4x2h, 3x5h, athlete was able to perform all three runs between 8.05/8.10
No drifting to the side, quite stable in between. Ah, all the hurdles at 1m hight, 1 foot in.
Very happy with the session.
Saturday
Recovery session.
Warm-up B
Cycling 7x 1’fast@lv10/5’easy@lv4
Hurdlers walkovers/unders 200 in total.
Circuit TH+Pillar x10
Yesterday (Monday)
With Athlete X we were able to do block starts (finally) after 4x20 falling start.
4x30blocks
I have decided to do 2x4x60m.
Athlete was looking really good, after 5th rep I decided to stop the athlete and move to the next element which was weights.
General strength.
Athlete Y did arrive bit late.
After warm-up and drills I have decided to focus on acceleration and do maybe: 3x20, 4x2h, 4x3h, 2x4h.
Well, we didn’t even get to the drill over 3h, after 3rd run over 2h athlete Y looked all over the shop, in general looked tired.
So just like with Athlete X I have abandoned the runs unfortunately for different reasons.
I have also decided to abandon weights, I didn’t really see the point of trying to lift while being trashed.
So, yeah quite interesting few days with some days really good and some completely rubbish.
National champs in several days.
Yesterday had a good session with Athlete Y.
3x20m, 3x2h, 2x3h.
Acceleration looked really good.
Moved to 3x5h at 1m high and 1 foot in.
Athlete is still drifting to the side of trial leg however not as much as two/three weeks ago. I am pleased about improvements. However in my opinion still far from what I would call good enough or perfect.
Athlete was able to hit some touch downs with times in range between 1.00/1.03. Unfortunately was able to go over some hurdles with this speed and not all.
Guess work is in progress.
Four days to go.
Friday session went well.
Athlete Y did 3x20m, 5x2h and 2x40.
We were working on staying on the left side of the lane, we’ll see whether the athlete will be able to execute during the race what we have practiced at the sessions.
To be honest athlete didn’t look as sharp as on Wednesday and Monday.
From observation (I don’t know whether you have experienced situation where athlete is a bit flat before comp) athletes I coached tend to shut down two/three days before competition.
One day to go.
Athlete Y coming home with bronze medal, first medal from national champs. I think athlete done really well. But athlete is not particularly happy about it, didn’t run well.
In the heat was leading to H3 by about 2m collapsed of H3 in split second went from 1st to 5th position, fought back over last two hurdles to finish third.
Final pretty much the same.
BTW winner of heat run 7.98 I am more then sure when Athlete Y is going to nail the race 7.7 will happen.
Well, not this year anyway, we are done with 60mH, next year athlete Y will have a second chance of running fast time as this is first proper year of training over U20 barrier.
We’ll have a one more competition in 10 days time but this one is over 60m flat.
Monday, Athlete Y did recovery session easy warm up + moderate bike spins + stretching. Athlete X did:
Dribble Bleeds x4 over 30m
Falling starts 3x20m.
2x4x40 rolling start.
Time to time athlete X is pausing while performing first step.
So the focus was on improvements in this particular area.
Wednesday
Athlete X did
Dribble Bleeds x6 first couple in trainers the rest in spikes,
Blocks 4x10m+4x30m
Starts were sharp but little bit too choppy.
After that we moved to controlled 300, 250, 200, 150.
Athlete Y did.
Dribble Bleeds x6 first couple in trainers the rest in spikes,
Blocks 4x10m+6x30m+2x40m+300m
I think it’s quite difficult to work on flat starts while working with hurdler, popping up too soon.
Good session today.
At least for Athlete Y, unfortunately Athlete X had belly ache,
Dribble Bleeds 4x30m, athlete Y lands too high on the ball of the foot, I think that that high landing creates unnecessary breaking forces, doesn’t sink what I mean that athlete Y looks really stiff and at the same time elastic on the ground. However it’s too high for my liking. Athlete X moved really well over while performing dribble bleeds good action from top to bottom.
Falling starts 4x20m both athletes showed good form unfortunately Athlete X started to experience some pain/cramps in abdominal, so for that particular athlete running session was over.
Athlete Y did 2x20m+2x30m blocks.
Quite sharp, body position much better then on Wednesday.
We moved to longer runs 2x50+40m.
Really pleased with the runs.
Yesterday.
Athlete X did:
5x30 dribble bleeds first two in trainers.
Falling start 4x20m.
Blocks 3x10m,
Blocks 4x30m on signal.
3x FEF, EF
Athlete was moving quite well, but as I have mentioned before sometimes is not running through the finish line with good form. That was the case yesterday.
Overall very good runs well executed unfortunately around 7m to finish line didn’t hold the form.
Athlete Y
5x30 dribble bleeds first two in trainers.
Falling start 4x20m.
Blocks 3x10m,
Blocks 4x30m on signal.
Blocks 50m, 40m
Athlete Y looked quite relaxed, maybe even too relaxed. Tomorrow last comp of the indoor season. Five days rest after and we’ll be ready to start our SPP II.
To be honest it was not the best competition.
Athlete Y run 7.02
After three hours journey (usually is between 50min-1h) and limited warm up space. I am quite pleased with the performance.
Athlete X did acceleration 5x20
300, 250, 200, 150.
The most important thing is that after very good indoor season we are all healthy and ready to start SPP II.
First session of the SPP II went well.
Athlete X did:
3x20m falling start.
4x10m 3point start
3x30m rolling acceleration.
In general I think that acceleration work was good, definitely lacking in power department.
We moved to pickup drills 6xEFE
During first two runs didn’t hold the form through the finish line, the improvements were in place during other runs.
Athlete Y did drills over the hurdles 6x6h 13feet apart.
Was looking quite good, stable.
Moved to starts and runs over 2h after 3rd rep I have stopped the hurdle session and moved athlete Y to flat runs.
It was going very fast and clearing hurdles way to high, collapsing off the first hurdle.
Flat runs EFE were really good especially FEF, however when doing EFE athlete was finding quite difficult to maintain the form while doing the last 20m of easy run, my guess was that the drop of the speed was too great therfore couldn’t maintain the form. I have decided to go with easy-fast-float and the final run was really good.
I was curious about how athletes are going to look after five day off, actually they looked quite good.
Yesterday we did 4x250 of intensive tempo.
Guys found that particular session quite hard.
What’s interesting, we have not done weights for quite some time and yesterday I decided to do bench test and almost all set up new PB’s.
Last Friday we did dribble bleeds 5x30m
6x20 accelerations were very good I was happy with the execution then 2x250. Guys did well, Athlete X did first rep very fast consequently they couldn’t finish second with good form, Athlete Y did first in control manner and second one was faster then first one.
Monday we did: Athlete dribble bleeds 5x30 in flats.
3x20m falling starts
4x10m 3point start
3x30m rolling start
Starts were good bit tens in upper body.
3x(FEF+EFE) really smooth run looks like athlete is getting gradually better re technique.
Athlete Y did 5x2h I have asked Athlete to slow down a bit, was going all out, those approaches were too fast and not fully controlled.
We moved to 5x6h 1m high 1foot in, yet again first one was fast but all over the place. Other four were much more in control.
Tonight we did dribble bleeds 6x30m trying to set an athletes in the certain position so that the hip is in neutral position, generally speaking Athlete Y is running with good form however Athlete X running with anterior hip rotation, there is good improvement but still not were it should be.
Then 300, 250, 200, 150
Runs above were much smoother then last week.
I think going down from 300 to 150 is much easier for athletes I coach then 4x250.
Anyway really happy with last 10days.
To be honest I am bit trashed however I feel great at the sessions, lol.
Athlete X did:
Dribble Bleeds 30m x5
2x20m falling start.
4x10m 3point start
3x30m rolling acceleration.
Pickup drills 3xEFE, 3xFEF
The pickup drills were very well executed. Smooth running, one of the best sessions had with with this particular athlete. Very happy with the session.
Athlete Y did drills over the hurdles 6x6h 13feet apart.
Was looking quite good, stable.
Starts and runs over 3x20m, 4x2h.
Right from the beginning I have asked Athlete to slow down.
Moved to 4/5x6h.
Athlete Y got this drive forward I have asked for slower runs but as soon as hits the ground off hurdle two is at almost full speed it’s hard to hold the athlete back.
Finished after 4th rep but decided to do one run 5 strides in between.
Moved to gym.
4x3 DL
Shoulder press 4x10
Abs and gluteus activation.
This may have been asked, and answered, before.
What are dribbles? What are the meant to do?
Thanks in advance
heh! I asked this question myself. I think it basically means they gradually build up speed without a hard acceleration, although I could be wrong about that…
The explanation is:
Aa Angela said before “progressive A’s”
or
This drill is in the program to improve our position and at the same time awareness of the body parts, IMO it’s easier to do ankling then high knees emphasising good ground contact.
I think it’s easier to transfer that particular element (ground contact) from low knee position to high therefore I see it as a effective solution to our problem.
Hornblower and Wermouth thank you. I figured it had been asked before (I was too lazy to search - in middle of peaking season for athletes, start of netball, and some serious health issues with close friends)
In-depth seminar covering dribbles as well as some other drills
https://www.youtube.com/watch?v=jZH8NTDwF1Y
Altis on wicket run (kind of a form of dribbles - “step over” action) https://www.youtube.com/watch?v=Tl-Q-WUUBzQ
More with Dodoo athletes:https://www.youtube.com/watch?v=H2rZXu6k3rM&ebc=ANyPxKoBt9o0zpasXWt2UXVT-wVPvq44RiLxyTvcFLGak8VnEAjE4DMz5n4zXMlA1RMVT5ZLufmqBSZ0jqBnFD7i-JQxRMBS4A
This week is our last week of the first macrocycle in our SPP II.
In general I have a positive/ happy thoughts about last few days of the cycle.
- really happy with DL (test last Monday) all athletes improved their PB’s by quite a lot and some improvements were as much as 30kg!!!
- our Monday EFE is coming together, still, it’s not perfect. However it’s much closer to my liking then three weeks ago.
- special end. Guys did 3x80+250+200+150 last Wednesday and they liked the session more than 300, 250, 200, 150!!!
Is this weird or what? - Our second SE session looks like they are running well. I don’t time them on the regular basis. Just watching them looking for technical consistency.
Changes are going to be made next week in our SE sessions I think that I am going to drop one rep of special end (on Wednesday)
Ikh you have wrote previously
Quick question, I am planning to do workout such as
3x20m, 3x30m, 3x50m, 200+150 full recovery in between 50s and SE runs.
Are there any objections against this kind of workouts?