First ASA class in 3 weeks!
Given my migraine today, working out at ASA was probably the least intelligent action I've taken in the last year. Well, that coupled with the lack of complete rib healing.
The workout was a fairly easy one, as these things go. I didn't want a hard one. And I didn't want one with a lot of jumping!
We started with ladders. The usual, nothing new this time.
We then progressed to hopping over hurdles for form running. The plan is to run with the feet cocked to minimum lost of momentum on foot plant and extend. My left foot tends to point out, so I concentrated on bringing it in. Despite clearing the tall hurdles by 3-4", I still twisted my left foot in or out.
We did two sets of both feet step between each hurdle, right foot first, then left foot first; then hopping with both feet together; then hopping sideways left foot first, then hopping sideways right foot first, then one foot between each hurdle, starting with the left, then starting with the right.
That might have been better in a list format.
Next came hopping over the hurdles, followed by sprinting forward quickly. Sometimes the bounding felt good, sometimes I knew I was off. I did 10 jumps (5 each way) over the 6" hurdle then sprint forward, repeat 5 times. Kris had to jump over the 12" hurdle 20 times before sprinting.
We alternated the drill of jump up with a weighted ball between and catch the ball at chest level with the drill of jump down from a 12" box landing with both feet and springing up to a 24" box. We did these two drills three times each, alternating, adding the weighted ball on the second and third box hops.
A short shuttle run was next. We started at a cone, then sprinted to the right 5 yards, stopped, turned around and sprinted 10 yards back, then stopped and turned around to sprint back 5 yards to our starting point. Kris' times were around 4.7 to 4.3. Mine were 6.0, 5.8. 5.7, 5.3 and 5.7.
Last we had abs. I was unable to do most of them (read: 95% of them) because of my ribs, so I did what I could, which was little. Kris, on the other hand, caught the full force of the abs and was exhausted at the end.