Using the distances of the first series suggested by wermouth:
9m approach, 6hx1.5m, 6hx1.6m, 7hx1.7m
except, I haven’t made enough 6" hurdles yet, and so, it worked out to:
9m approach, 5hx1.5m, 5hx1.6m, 6hx1.7m
Will be making a bunch more this coming week.
As far as running, she also says she feels the same when she tries to lift her legs higher…that there is a weight sitting on them.
Meant to ask, how did your athlete do in the 3000m?
I was very pleased. See PM for specifics.
Interesting. Not that I do a lot of this, could you test hip flexor strength?
Sahrmann’s test is simple. In single leg stance, pull one knee to the chest and release.
a quick drop from the top with a
“catch” at the ninety degree point
Thank you for posting the test.
I had her do the test for 40 seconds on each leg, she stood firm with steady stability and held each leg at or above 100 degrees for the entire 40 seconds.
Afterwards, I asked if she felt any difficulty in doing the test, she said that she could have held for a much longer period.
If there are other tests that might bring to light issues, I would sure appreciate the posts.
Again, thank you for the test.
The last time I posted advice, you pointedly ignored what I said and did the exact opposite, but here goes…it sounds like the same issue she had in the past where she had trouble lifting her leg. Then you saw your chiropractor for a treatment, and the problem went away. Perhaps she is in need of a tuneup.
I have gotten a lot of advice, both here, private messaging and elsewhere, from many people I respect.
I did not make big changes in her winter training… I added a couple of drills, one of which is the wicket drill.
I feel I made the best choices after reviewing this advice. I appreciate your advice and help, but I am a little confused at your ‘tone’ and how this is about not complying with what you suggested… again, I appreciate all your help and suggestions, but there are other choices also.
With what can be quite difficult for me to understand at times, I have tried my best… mistakes will surely be made, but again, I am doing my best.
As I have said in conversation before, the indoor season is nothing more than winter training.
The 3 or 4 meets she will go to are not championships or anything such. They are an opportunity for her to compete and have fun, while using the results to gauge her improvements.
Any issues that impact her running and that can be improved upon, I would rather address now, when I can try to help her. Also, now is when she needs to learn, as she is a Junior and not a lot of time to improve.
If she runs for her High School team in March, she will not get any help, in fact, they may try to introduce other poor mechanics, which she knew well enough her last go round not to do.
As you know, she has had many, many horrific experiences with High School track, 2 of them life threatening.
She spent last spring/summer working on mechanics and made improvements, which was also during competition. She had many different things going on at the time, including an injury, so I felt it was a good time then too.
She has seen Dr. Bruce about 2 months ago, and got the full treatment…no issues, and he found nothing out of the ordinary, it was just a check-up and ‘re-set’ for the upcoming season. She has no known issues now, other than mechanics and it appears maybe a posterior chain imbalance that can only be taken care of over time with exercise.
I am still researching her mechanics, posterior chain imbalance and other possible factors, and I would really appreciate more suggestions from you and anyone else who thinks they can help.
Finances also are very limited, so I can’t afford to make 400 mile round trips to see specialists that we have to pay cash for… unless there is a known reason to go.
The post of mine that you quoted stated that she she had no problem doing the test, lifting and holding her knees at or above 100 degrees for over 40 seconds each (the test only required 90 degrees, and holding for 10-15 seconds)…with perfect balance…also she stated she could have held the position for much longer.
In the past when I took her to see Dr. Bruce, she had been diagnosed with an ‘injury’ by another orthopedic, or there was a known issue. I don’t see anything that she would go to him for, as there is nothing different than when she seen him last. She has no mobility issues, she is not tight anywhere, no problems with flexibility etc., at least not anything new.
I know in Eugene, OR there is a center that can take an athlete, go through a bunch of testing, and they can find all strengths, weaknesses, doing many many computer tests etc. I would love to take her there, as that would probably pin-point what may be wrong. But, at this time, that is just a dream, as I’m sure it would be too costly, but I will research it.
For now, all I can do is try to help her as much as I can.
Again, thank you for all your help and suggestions.
New Video from Mondays workout (January 27):
4 x 30m Block Start:
4 x 30m Block Start at 50% Speed:
http://www.youtube.com/watch?feature=player_detailpage&v=YHW82bv3Rgo
In the ‘4 x 30m at 50% Speed’ video, I’m not sure if it is camera angle or actual mechanics, but it appears the right leg does not reach the same height as the left leg.
Wicket Drill:
http://www.youtube.com/watch?feature=player_detailpage&v=S9TAmWJgD7A
Wicket Drill at 50% Speed:
http://www.youtube.com/watch?feature=player_detailpage&v=qmOqV0JM4nc
Again, I see the same lower right leg as in the 4 x 30m video.
Hanging Leg Lift:
http://www.youtube.com/watch?feature=player_detailpage&v=b65b0pHss_k
The Hanging Leg Lift was to test the strength of the Hip Flexors. I first told my daughter to do 10 reps, then when she got to 10, I started to tell her to keep going until fatigued, but she stopped at 10 before she understood.
These are now a part of her workout.
FROM ANOTHER TRACK FORUM WEBSITE:
I posted to a little over a week ago, I received these ‘suggestions’ after posting older video where she was just starting the drill. I usually don’t visit this site much, and take what I read cautiously:
Wicket drills:
https://www.youtube.com/watch?feature=player_detailpage&v=n5HDXA1L7Nw4 x 30m:
https://www.youtube.com/watch?feature=player_detailpage&v=B12EXnGmO4w
"A few thoughts:
For reference, the individual and lifting information posted:
She is now a Junior, age 16, 5’1″ and 110 lbs.
She lifts 3 times a week, her 1RM for each lift:
squat (210 lb), Dead lift (130 lb), Hamstring Curls (65 lb), bench (100 lb), Incline Bench (80 lb), Military Press (65 lb), Pull-down (105 lb), Seated row (95 lb) and Upright row (55 lb).
Thank you for acknowledging my earlier comments in your above post. I don’t have a problem with you not agreeing with my opinion- you are the coach and make all important decisions. Still, it’s appreciated when comments are acknowledged thoughtfully as above, rather than passed over until called attention to especially considering our history of interacting. I will minimize my comments- you are getting plenty of feedback elsewhere. Often too much feedback is worse than too little.
T-Slow, I think you need to take a chill pill and back off a bit not everything what people are saying on this forum has to acknowledged. As far as I concern rich121 is doing what he can do get the things right, good for him.
“Often too much feedback is worse than too little” BS!
Is like telling people that they read, study too much or getting too much info.
Lots of feedback is a good thing as long as is constructive and is up to the coach what he/she will do with it, how change things if necessary or what to look for during execution.
rich121 you are doing good job, bit by bit you’ll get there.
Hopefully you’ll notice some things being more effective than others as movements and performance begin to stabilize from these inducements. I would say there has been much improvement since you made us aware of her talents some 3+ years ago here and on other forums.
Had a few of our athletes reviewing a good deal of the journey K. has traveled to-date. Best of fortunes are wished for both ahead. Now if I can help Amanda with some things…
The first sentence I left up makes it hard to figure out what to do, but I also have a huge amount of respect for the second point. You’ve got a talented daughter and want her to do well, so keep doing what you’re doing Rich! It seems to me like you are doing a good job.