Steeple Clinic - Dec 2009
** CANCELLED **
I have been informed that, "No steeple chase clinic will be held here (Lynbrook) over the break". Given that I do not have access to barriers anywhere else (and I perfer doing it at Lynbrook anyway), I must therefore cancel the SteepleChase Clinic. I'm sorry. hank Open to ANY runner, young and old(er), both genders, free of charge. Dates: Dec 28 & 30, Jan 11 & 13 with the Steeple Race on Jan 16. Time: 3:30 every day (except for the race, see below). CCS Records: 2000 Steeple 7:31.72 Jessie Petersen (So) Carlmont 2009 AAU JO's (2nd) 3000 Steeple 12:51.50 Katie Wolfe Burlingame 2006 Johnny Mathias (7th) 2000 Steeple 6:15.00 Nathan Huerta (Jr) N Monterey 2004 AOC (9th) 3000 Steeple 9:35.99 Nathan Huerta (Jr) N Monterey 2004 Jr Natl's (6th) Lynbrook School Records: Jason Whitsett 2000 M St 08:18.22 F 9 2001 3/17 08:18.22 M Aman Sirohi 2000 M St 07:04.91 F 10 1997 3/29 07:04.91 M 5:39.93 (1mi) Todd Fitchen 2000 M St 06:39.38 F 11 1981 4/25 06:39.38 M 5:18.50 (1mi) Jeff Whitsett 2000 M St 06:55.24 f [06:55.0] 12 2002 7/29 06:55.0 M 7:10.09F (3/16) Sasoon Kim 2000 M St 08:54.80 F 9 2001 3/17 08:54.80 M Soo Lee 2000 M St 08:38.38 F 10 2002 3/16 08:38.38 M Sasoon Kim 2000 M St 09:02.83 F 11 2003 3/15 09:02.83 M Tiffany Ngo 2000 M St 09:00.68 F 12 2002 3/16 09:00.68 M Mon (Dec 28) at Lynbrook HS - Basic concepts about Steeplechase (it is XC on the track): warming up (800 easy) stretching (should be able to touch your toes) R over L, Butterfly, Achilles, Windmill, Thigh pull, Straight leg on hurdle, Trail leg on hurdle, Opposite arm to lead leg on hurdle hurdle drills (getting acquainted with the barrier) running prior to workout (1 mile minimum) - Hurdle Technique (Tick Vs Hurdle) Tick - Safer, eaiser, slower Hurdle - Takes more energy, quicker - Tick (what leg do you kick with?) Land on your stronger leg (same with water jump) Practice ticking with both legs - Hurdle (lead with your strong leg) Land on your strong leg (hence why you lead with it) Practice leading with both legs - Accelerate into the barrier Hurdle or water jump, accelerate into it so you don't stutter About 10 yds out from each barrier Have faith in your technique so you can lead with either leg - Start with girls height then move up 30" for gals 36" for guys (use hurdles since we don't have the barriers) - Practice - Practice - Practice Jog a lap after every 10 hurdles Prevents tightness and sloppy technique from fatigue - Warm down with 1 mile & stretching Wed (Dec 30) at Lynbrook HS - Steeple Warmup: warming up (800 easy) stretching (should be able to touch your toes) hurdle drills (getting acquainted with the barrier) running prior to workout (1 mile minimum) - Ticking & Hurdleing Practice both 10 times each leg (so that will be 40 total) - Intervals (most difficult thing is establishing a rhythm) 2x200 (smooth rhythm to establish pace) 6x200 (with 2 barriers and 1 hurdle) - try to match above pace 2x200 (at same pace), mentally note how the intervals felt compared with each other) - Finish with technique drills - Warm down with 1 mile & stretching Mon (Jan 11) at West Valley JC - Drive to West Valley College - Steeple Warmup: warming up (800 easy) stretching (should be able to touch your toes) hurdle drills (getting acquainted with the barrier) running prior to workout (1 mile minimum) - Ticking & Hurdleing Practice both 5 times each leg (so that will be 20 total) - Water Jump (12' x 12' - must wear spikes) Is the same as ticking except you need a push and extension Land on strong leg Practice in a dry pit with panels on to start Remove panels and continue practice landing Mon (Jan 13) at West Valley JC - Drive to West Valley College - Steeple Warmup: warming up (800 easy) stretching (should be able to touch your toes) hurdle drills (getting acquainted with the barrier) running prior to workout (1 mile minimum) - 1600 time trial with just the waterjump as the only barrier (wear spikes) Ian 5:36.9 AJ 5:44.6 Michael 6:05.6 Sat (Jan 16) at Diablo Valley JC - Steeple at DVC All-Comer Meet - 1:45 race time (girls), guys follow - 1:10 drive time from SaratogaYouTube videos of the Steeple
In the Steeple, anything and everything can go wrong - BE CAREFULL and THINK! '08 Steeple Gone Wrong '08 Girls Steeple '08 Cal JC States '08 Guy Steeple Fall '07 Greatest Steeple Fall Ever '07 Kenyan's Sweep (hurdle water jump) HS 2K (Waterjump) Girls college Steeple Collision in Osaka College FallDiablo Valley JC All-Comer meets (with Steeple)
Contact: Dan Cruz DVC coach