High Jump - 3/12/17

We returned to Lovejoy High School to work with Coach Buzz Andrews of Texas Express Track Club on high jump.  There were some similarities to last week’s pole vault lesson, but definite differences as well.

 

After a warm-up jog and some stretches, we talked a bit about the approach to high jumping.  When the high jump was first competed, there were no cushy foam mats, usually sand, so the jumpers mainly landed on their feet.  As the sport progressed, and mats were added, jumpers moved more to a “roll” style jump where they faced the bar and rotated the length of their body parallel to it.  In 1968, Dick Fosbury won a gold medal at the Mexico City Olympic games and brought his style, what became known as the “Fosbury Flop” into the spotlight.  To this day, nearly all jumpers use this technique that has them bending backwards over the bar.

 

The general concept is a sprint run-up, straight toward the bar, but off to one side.  The final few steps are then taken in a curve, becoming parallel with the bar.  The shape that is defined by this run is a “J”.  As the jumper approaches the bar and begins the turn, the body will lean away from the bar, due to centripetal force pulling the body inward toward the center of the circle shape they are running.  When the jumper lifts the knee and arms to begin their jump, the force is released and the body can then bend and get over the bar.

 

We started off like last week by running the “J” backwards, from the mat.  That defined our starting marks.  Then we did a few runs without jumping, to ensure our bodies were leaning away properly.

J shows the proper lean away from the bar

Then we did some initial jumps onto the mat with no bar.  A couple of us really struggled with either trying to jump off of the wrong foot, or trying to hop off of both feet.  In order to complete a successful jump, you must jump off of one foot and the bar must remain on the stand (touching it is okay, as long as it doesn’t fall).  Personally, my body just didn’t want to make the backward bend – I looked more like a doll with no bendable limbs falling back into the mat!  As some of us got the feel for it, we worked over the bungee “bar” to a height of around 3-4 feet.  The other two of us did really get the hang of a more sideways motion over the bungee and even managed to fully clear it once or twice.

 

R shows great form at takeoff with arms up and knee high

L1 cleared the highest bar

Even with our mixed success, we were all glad we had the opportunity to try this event, especially with the assistance of a great coach.  Thanks again, Buzz!  High Jump (event #105) complete!

Pole Vault - 3/5/17

We're BACK!  After a much needed break and time for one of our Olympians to heal from a nagging foot issue, we are ready to finish off this journey.  Only 8 events left to conquer!!!


We spent a rainy Sunday morning at a beautiful indoor facility with two great coaches for our pole vaulting lesson.  Buzz Andrews and his son, Chad – of TexasExpress Track Club – are elite level coaches.  They have worked with many youth and adult athletes over the years, so we’re lucky to have convinced them to give us a shot.


We started out with a good warm up jog and stretch, then went right into the proper way to grip a pole.  First, we held the 11 foot pole next to us and reached up as high as we could, standing on our tip-toes.  That located our dominate hand placement.  Then, gripping with that hand, we bent our elbows tightly.  Our non-dominate hand would be placed two finger-widths from where the tip of our elbow landed. 

Coach Chad explaining hand positioning

Then we talked about the proper form for holding the pole when running.  The top, dominate hand, should be down by the hip, palm open and facing forward, loosely supporting the pole.  The lower, non-dominate hand should be up, holding the pole somewhat loosely again, with the tip pointing across the body.  A relaxed, almost bouncy gait is used when starting run up to the vault.  We practiced running on the turf slowly at first, then faster.  Then we worked on footing and planted the pole to do tiny swings, taking off and landing on the same foot.  All the while, we were reminded that we should always hold on to the pole – neither hand should ever come off.  (Reminded us of rowing – “never let go of the oar!”)  Next, we went over to a crash pad where the coaches measured our steps away from the pad to mark the turf with our individual starting points.  We would be doing a “3 step” approach – which is actually 6 steps (they only count the left foot strikes).  We started with the same small swings, landing on our feet, but on the crash pad.  Then we went on to swinging our legs up and landing on our rear ends.  This was really the first hesitation point, but L2 went first and convinced everyone if she could do it, so could they. 

L2's first "rear" landing

Once we cleared that ~12” pad, we added another.  Then the coaches eventually added a bungee another foot or so above that.  Due to the padding around the real vault box (the metal, in-ground location where the tip of the pole would be set for going over a real bar) being even higher than that, the coaches decided it wouldn’t be safe for us to try actually using that area.  But clearing around 36” was good enough for us!  We all managed to get over that height at least once.  R was the best at getting her feet up in the air – and actually bent the pole!

Coach Buzz and Coach Chad hold the bungee while R attempts a vault

L1 probably had the most impressive form jump of the day, but it was J who dominated.  The coaches were even trying to convince her to continue with lessons to possibly get into Master’s (or “old people”) level competition.  She was determined to go higher and higher – actually jumping the highest of all of us, requiring a slightly longer run up and higher grip.

J concentrates on clearing the bungee

Overall, we were all impressed that we actually managed to complete this event.  No one actually jumped in the usual upside down form, but clearing three feet or so was definitely a WIN!


We’ll be back with the same coaches next week for another event, or possibly two…  Pole vault COMPLETE!!!

Though we didn't use the real vault box, it makes for an impressive photo

Another Break...

Just a quick update for those who may be anxiously following our journey that is nearing its conclusion.


One of our ladies is having foot surgery soon and won't be able to participate in any of the activities we have left for 12 weeks.  Rather than leave her out as we finish, we've decided to take a break, get through the holidays and work on finishing strong in the spring!


Thank you for your support and we'll be back at it again in 2017!!!

Rio de Janeiro - the XXXI Olympiad

I would be remiss to not include another great adventure that three of us recently took...  A trip to Rio de Janeiro to see the REAL athletes do these sports justice.  When we started on this adventure, we jokingly said that we'd need to cap this whole thing off by going to Rio.  As time went on, we discussed it further, signed up for information, then decided to go for it!  Although we haven't quite finished all of our events, it was well worth the long flight to appreciate everything that the Olympics is, in person.


Over the 8 day trip, we attended 13 different events:  handball, judo, basketball, fencing, rowing, track & field, weightlifting, boxing, trampoline, badminton, table tennis, wrestling and synchronized swimming.  We focused on some of the "less popular" sports that we have each enjoyed during our journey.  We met great people from around the world, tried plenty of Brazilian food, and walked until we couldn't walk any more.  What a fantastic trip that made us appreciate the dedication and effort that these athletes put in every day of their lives for that one chance to represent their country and try to win gold!  A few of us are strongly considering a trip to Tokyo in 2020...


Now for just a few photos!

Our first evening at Olympic Park - one flag from every nation, with the Carioca Arenas in the background

The Olympic cauldron, standing in front of the Catedral Candelaria

Our first medal ceremony was following the women's team epee finals

We even got to see Usain Bolt run in the 100m preliminaries!

Sailing (Windsurfing) - 9/23/16

Windsurfing is one of the four sailing events at the Olympic games.  The event was first held for men in 1984, then for women in 1992.  An interesting aspect of windsurfing at the Olympics is that one specific "rig" (board, sail, daggerboard and fin) is selected each year and all competitors must use the same exact equipment.  Generally, the rig is chosen based on its ability to be used in many weather conditions, as the event is held regardless of conditions the day of the competition.


The equipment we used was very similar to what they used this year in Rio, but better for beginners.  (Smaller sails for better control and overall much cheaper!)  Our coach, Dean Peaple of Core Adventure Sports, was very happy to see that the weather cooperated with us when we headed out onto Lake Ray Hubbard for our lesson.  It was sunny, around 90 degrees and winds around 10-15mph.


We first got a quick land lesson to understand the rig and some of the jargon associated with the sport.  We then headed out to the water and Dean showed us the basics of how to get on the board, pull up the sail, then start to ride.  He also went over turning (a tack or a jibe, depending on which direction you turn) and stopping.  As simple as he made it look, we all struggled to keep the rig heading in the right direction!


The first step was to get the rig out into water deep enough to clear the daggerboard (used for stability) and fin underneath.  With our backs to the wind, we'd then climb on and sit on our knees.

L1 climbs onto the board for her first ride

Next, using the uphaul (cord attached to the mast), we pulled ourselves to standing, then continued to reel in the sail until we reached the "neutral position":  sail perpendicular to the board with hands at the very top of the uphaul, just below the boom - the grip that you hold while riding.  This is called neutral position because, with backs still to the wind, the breeze will blow over the sides of the sail, not putting any pressure on the rig and generally keeping you in one place in the water.  It was also the "safe" place to go back to at any point if we wanted to stop or take a break.

R working her hands up the uphaul to raise the sail

Once comfortable, using our lower hand, we'd release the uphaul, reach over the upper hand and grab the front part of the boom.  Then, quickly release the second hand, grab the boom and shift both feet slightly back and rotate the front foot so it faced more forward.  This proved to be quite a lesson in ballet.  Lots of things to remember and movement to make, but to stay balanced, it had to be quick and fluid.


Finally, look the direction we wanted to go - and ride!

J heads out on her first ride

We all had moments where we "got it" and were able to stay up for an extended period.  L1 rode the furthest out, then fell when attempting to turn around.  We all ended up in the water over and over (and got a little more graceful on how we ended up there) but kept getting back up.  The boards are quite stable and it was surprisingly easy to climb back up even when it deeper water.  The hardest part for me was getting a feel for the wind.  When it was consistent, it felt great, but if there was a gust, or a lull, the sail reacted, usually causing us to over-react and end up in the water.

L2 trying (unsuccessfully) to recover when the wind let up

This event was a great chance to try something very different from anything we had done before.  It's easy to see how addictive it would become to really get good, then seek out better equipment and better weather/locations to ride in.


We had a great time and are glad to have our first sailing event checked off the list!

With one of our rigs and coach Dean - RS:X Windsurfing complete!

Rowing - 9/3/16

We were finally able to locate a group willing to help us with our final rowing event - the Eight!  The most difficult part about it was simply locating a boat.  Not many clubs have one, partially due to the cost of the boat, but also due to the space required to store it.  The boat is about 60 feet long!  One other group had a boat, but the cost was a bit out of our reach.  Luckily, the TCU Rowing Club was willing to let us use theirs.


The Eight is the largest boat used for competition.  Also unique to this event is the presence of a "coxswain" in the boat - so the boat in fact carries nine people, although only eight row.  From Wikipedia:  "A successful coxswain must keep track of the drill, time, pace, words of the coach, feel of the boat, direction of the boat, and safety. During a race, a coxswain is responsible for steering, calling the moves, and responding to the way the other boats are moving."  The term "coxswain" is derived from terms that essentially mean "boat servant".


It was a gorgeous Saturday morning in late summer when we met Coach Pete, from Fort Worth Rowing Club and TCU Rowing, at Marine Creek Reservoir.  Water has been down on the Trinity River, so rowing of the eight needed to be somewhere with a sufficient water level.  We signed our waivers and reviewed the correct positioning and motion on an erg with one of the TCU rowers, then headed over to the boat to take her down to the water.

Getting ready to put the boat in the water

Coach Pete was our cox and had two experienced rowers on either end of the boat, with the four of us in the middle.  The eight is a sweep boat - so each person has only one oar.  We first started with only a couple of people rowing at a time, then worked on some basic drills to ensure the boat stayed level and steady and that our timing was correct.  Slowly we added more rowers, two at a time, until we were up to all eight.  We practiced an "Olympic start" which means we start off by taking two half-strokes, followed by a 3/4 stroke before going to full strokes.  This gets the boat moving quicker and keeps it steady, as opposed to full out strokes from the get-go.


Much like we saw with the four-man boat, it was amazing at how simple it was to row once we all were helping.  It almost seemed like it took no effort.  When it comes to racing, it all comes down to timing to make sure that every person is moving as much water as possible, at the same time.  There were a couple of kayakers also in the lake and we left them behind quite quickly each time we'd get moving!


Almost 2 years since we first rowed, we have now finished.  We've all very much enjoyed the sport and have been very lucky to have found such great people to help us learn the basics!  A huge thank you to everyone that has taken the time to teach us!!!

Our crew!

Rowing - 7/29 & 7/31/16

Back in October of 2014, we did our very first rowing  events.  We all did our solo sculls and a couple of us were able to do the quad sculls.  We were able to add to those events this past weekend out at Dallas Rowing Club.


The DRC does formal "Learn to Row" classes and were willing to work with us on a couple of days to complete these events, deviating from their usual introduction.  The result was a couple of great mornings on the water getting to know a few of the club's rowers and trying out new equipment!


We started out early on Friday morning with two of us in a "quad-plus" boat.  The weather was great and the lake was calm.  This boat was set up to do "sweeping" (where each rower has only one oar).  This is not an Olympic event, but since none of us had ever done that sort of rowing, it was a good way to be in a more stable boat with assistance of two seasoned rowers.

L1 and L2 in the quad-plus with R and J in their doubles

While two of us were out in the quad-plus, the other two went out to do work on double sculls (sculling is where each rower has two oars).  Again, we were with a knowledgeable rower to help us get the hang of it.  We had previously been told that the doubles and pairs boats are by far the most apt to tip, so it would be very hard for novices to jump right in.  I'm happy to say that not one of us ended up in the water throughout the weekend!

J is all smiles in the double

On Sunday, we all had a chance to row the quadruple sculls.  We had more wind and the water was choppy, so it made for some interesting learning moments.  J and L1 had done this previously, but were happy to go back out again.  R and L2 had their first chance to try the larger boat and did very well!  A few of us "caught a crab" a time or two - meaning our oars got pulled under the water some.  We all remembered rule #1 - DON'T LET GO!

R and L2 rowing the quad sculls

Also on Sunday, one very brave soul at the club was willing to go out with each of us, one at a time, on the pair.  This is definitely the least stable boat of the bunch - very narrow and each rower only has one oar, meaning you must work very closely together to keep the boat level.  With the higher winds, we carefully picked a route that kept us closer to the dock.  A very special thank you to Bob for being so fearless and patient!

L2 heading out in the pair (sweep)

It was a great couple of days working with a number of fantastic people at the DRC.  Laura, Gina, Mel, Bob #1, Marianne, Kim and Bob #2 - thank you for being brave enough to take us all out!!!

With all of our new friends at the DRC!