Practice is the same as last week so come early to set-up:
5:30PM - Pit set up.
5:45PM - 1 lap striding the straight away & jogging the curve.
6:00PM - Pole drop series: 10 x left hand, right hand, both hands, and jogging plant.
6:15PM - 1 x 5 (set) x 5 (mini-hurdles) without pole, focus on high knee and arm swing.
1 x 5 (set) x 5 (mini-hurdles) with pole, focus on rhythm, gradually build-up, and finish with complete plant take-off.
6:30PM - Pop-up drills on runway: 1 step, 2 steps, 3 steps straddle then 3 (sets) x 3 steps swing up and turn drills.
6:45PM - Vault session! You'll have 1 hour to vault so take advantage of it.
7:45PM - 1 x 5 (set) x 10 (left) with pole, gradually build up to 90% speed, focus on strong high knee, pole carry, pole drop, and finish with a high take-off. (i.e. I may set up hurdles for you to pay attention on high knee between every single hurdles.)
8:00PM - Pit break down.
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