Once you see Mr. Yahr to get your post-tryout paper and bring it back signed by you and a parent - you will be added to this list! Take care and GO PIRATES!!!
VARSITY GIRLS 2019
VARSITY BOYS 2019
POP DRILLS - just the 1st minute (0:00 - 1:00). You can watch the others, but many are weird or not very useful. You don't need to do a lot of these, but you should work hard enough to get to the point to be able to do them easily. In other words, learn them to correcctness and then don't worry about them much. You can't apply them to your running until you can do them. But once you can do them well enough to apply them to your running there isn't much point to do them anymore - just use them in your running.
DORSIFLEX DRILLS - Yes, it's me. To pop off the ground you must be dorsiflexed. This is a drill to get you in a good position and feel what it is like to do a running cycle with the ankle dorsiflexed for the whole cycle. Practice these. Point the foot (which is wrong), the "dorsiflex" it as the ankle pulls the foot up and then cycle the leg. Also practice the ones at the end where I "feel the ground" and bounce my foot off the ground like a basketball.
MO FARAH & OTHERS SLOW MOTION - I believe this is the 2012 London Olympic 10K. So many things to learn from their legs and then visualize yourself doing it. Main thing is to see how their foot kind of hovers above the track on the front side and then pulls underneath them - such an active foot! It is going backward on impact. ALSO look at their arms - closed at the top and driving to perpendicular at the back.
STRENGTH CYCLES - Yes, it's me again :(. I suggest you do these at a slow jogging speed to start off with. As you can see my foot is inactive on impact - maybe we could improve on that and get an active footstrike, but probably only if I was running faster.
WOMEN'S 2016 MARATHON - OK, it's only about 8 seconds - but put YouTube on 0.25 speed and it's about 30 seconds. Look at 10:44 to 10:52. But LOOK! They are at the very end of a marathon and YET you see the same thing as in the middle of a 10K. Their foot kind of hovers above the track on the front side and then pulls underneath them - such an active foot! It is going backward on impact. Not "pretty" as they are tired, but it's still happening.
ACTIVE FOOTSTRIKE - OK, me one more time. It takes your whole leg knowing what it is doing and working smart throughout to end in an active foot strike. See how it took me about 3 times to get the single cycle going. Then it took me about 4 times to get the continuous cycle going. I am also (if you can tell) leaning forward to get my feet behind me just a bit.
2 + 2 = 4. Katelyn Tuohy showing how to be in good form and stay in good form for a long time while fast.
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