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https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1747147832795-2QL3EUDQT7FWQ4IVHYZ2/242694383_1741068419437803_8493392831819002469_n.jpg coaching https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1652451834912-6Z23004AUT0WW28ICSIW/125A9968-2.jpg coaching - Nathan Mountain, St. Xavier HS Brooks PR Invitational Two-Mile / Champion + Ohio State Record https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1701197765550-A5XOCN3WQPWTCH7DAG4X/IMG_1656.jpg coaching - CovCath 4 x 800m Relay Kentucky 3A 4×800 Champions / #3 school in KY history https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1701197765550-A5XOCN3WQPWTCH7DAG4X/IMG_1656.jpg coaching - CovCath 4 x 800m Relay Kentucky 3A Champions, 2023 / #3 program in KY history https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1652451460467-STYYYYKYK0F02QH1Z3J9/125A6531.jpg coaching - Nate Mountain / The Cicada Classic National Record in the 2000m Steeplechase https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1747149904434-JWFFTTJPWQ3BF3FU00WQ/IMG_0628%2BLarge.jpg coaching - CovCath Indoor Track & Field Inaugural Kentucky Indoor Track & Field Champions, 2024 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1701194382756-BAA6TZTMGOVPH7PF2C27/image-asset.jpeg coaching - Will Sheets, Covington Catholic HS Kentucky 3A State Cross Country Champion, 2022 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1652451341324-1UUPKFJ7I558OOM3274T/Stocksy_txp824ffa5crXt000_Large_844916.jpg coaching - The Cincinnati 8k a post-collegiate cross country race featuring four teams from Cincinnati, Columbus, Louisville and Northern Kentucky https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1701720742722-EQ6RF565WAEUSU045T16/fleet-feet-rt-redlegs.jpg coaching - Fleet Feet Racing Team - Cincinnati team record = 2:36:54 (Cincinnati Flying Pig, 2019) https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1701196735350-MAETLU97TYUP5T63IVB1/Boys%2B3200m%2BHeat%2B4-4877.jpg coaching - Mitchel Drees, Covington Catholic HS from HS lacrosse to SEC collegiate runner https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1747148400236-Z2DCD4US4LNT1ZOQC66Z/senior-training-3-button-ranch.jpg coaching https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1747149264021-30AYR90VKIMT796KG6DH/0C2A3164.JPG coaching Currently the head coach of the cross country and track & field programs at Covington Catholic HS, I spent twelve years at Cincinnati St. Xavier HS, learning within and doing my best to contribute to one of the best programs in the state of Ohio, and the Midwest as a whole. Other experiences feeding into my pursuit of coaching include competing at Fordham University and working for Tom Ratcliffe of KIMbia Athletics, which afforded me a close look at the world of professional running. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1747148738129-OFRTKRD1684EV6DFLHJ7/IMG_0467.JPG coaching https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1652451834912-6Z23004AUT0WW28ICSIW/125A9968-2.jpg coaching - Nathan Mountain, St. Xavier HS (Copy) With limited running experience before high school, Nate has gone on to represent the University of Virginia — placing 4th in the NCAA steeplechase — after having one of the best prep careers in Ohio history: 4:02.54, Mile = OH record 8:42.16, Two-Mile = OH record, top 10 US all-time Brooks PR National Champion 2000m Steeplechase HS National Record Holder 800m . . . 2:04.74 > 1:58.98 > 1:56 covid TT > 1:53.2 (split) 1600m . . . dnr > 4:23.45 (split) > 4:15 covid TT > 4:01.13 c 3200m . . . dnr > 9:26.56 > 9:07 covid TT > 8:39.13 c 5K XC . . . 16:28 > 16:11 > 15:12 > 14:46 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1701197765550-A5XOCN3WQPWTCH7DAG4X/IMG_1656.jpg coaching - CovCath 4 x 800m Relay (Copy) (Copy) From 30th-best 4 x 800 team in Kentucky in 2022, to AAA State Champions in 2023. We slashed thirty-eight seconds from our previous seasons’ best as our three fastest returners improved an average of eight seconds per person from their PB the prior year. 3rd-fastest school in Kentucky history Fastest performance in Northern Kentucky history by 7+ seconds 4 x 800m . . . 8:30.57 > 7:52.14 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1652451460467-STYYYYKYK0F02QH1Z3J9/125A6531.jpg coaching - The Cicada Classic (Copy) a one-off track meet featuring high school athletes from ten schools, which produced a national records in the Boys 2000m Steeplechase https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1701720742722-EQ6RF565WAEUSU045T16/fleet-feet-rt-redlegs.jpg coaching - FFRT - Cincinnati (Copy) I was brought into this post-collegiate program first launched and led by Mike Dehring, whom I supported before being handed the reins in 2022. The dynamic of post-collegiate training is fundamentally different from working with youth runners whom you see five to six days a week. The adult athlete brings an incredible amount of self-generated desire and day-to-day self-sufficiency in order to do their work… the sample results below are entirely their achievements, but I’m proud to have helped design a training framework and provided some input along the way. ZACH DOMBI pre-FFRT = 2:58.08 (Columbus, 2016) with FFRT = 2:36:54 (Cincinnati, 2019) post-FFRT = 2:29:58 (London, 2021) CODY DAWSON pre-FFRT … 3:16:31 (Cincinnati, 2017) with FFRT … 2:46:03 (Toledo, 2021) post-FFRT = 2:30:10 (Toledo, 2023) GREG SANDERS pre-FFRT … 2:54:21 (Toledo, 2017) with FFRT … 2:34:02 (Toledo, 2021) GARRETT BURNS pre-FFRT … 3:20:07 (Cincinnati, 2017) with FFRT … 2:48:51 (Boston, 2023) BRAD DEATON pre-FFRT … 3:04:06 (Toledo, 2018) with FFRT … 2:50:48 (Carmel, 2022) https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1701196735350-MAETLU97TYUP5T63IVB1/Boys%2B3200m%2BHeat%2B4-4877.jpg coaching - Mitchel Drees, Covington Catholic HS (Copy) A part-time runner his first two years of high school, Mitchel bought into a new vision of his — and his team’s — potential, and dropped lacrosse to begin running year-round. By the time he graduated, Mitchel had surpassed our previous school records, and became the #1 runner — and fastest freshman in program history — in his first year as a College of Charleston Cougar. 800m . . . dnr > dnr > 2:05.3 split > 1:59.43 1600m . . . dnr > dnr > 4:36.6 > 4:26.14 3200m . . . dnr > dnr > 9:40.58 > 9:29.85 5K XC . . . 18:57 > 18:19 > 17:07 > 15:56 http://www.jeremymosher.com/motion daily 0.75 2022-05-17 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1652451218132-QBXN7AC26EAIGLM6EL76/ffs-timelapse.png MOTION https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1652472972359-HM07ZWEITNIAHB475VJX/BADDELEY011.jpg MOTION - The British Miler crest design, which made its way into a variety of merchandise including race kits worn by New Balance-sponsored athletes on the European professional athletics circuit https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1652749463888-G8BFK54O4UGA329F3OR7/image-asset.jpeg 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https://images.squarespace-cdn.com/content/v1/56952733bfe87314267c4882/1455915590081-BQFLNJ5EDDIFVSXS276G/blog-2015-04-10-west-coast-0403.jpg Blog - Elements of Frost http://www.jeremymosher.com/home daily 0.75 2023-11-28 http://www.jeremymosher.com/masters-of-their-trade daily 0.75 2017-06-24 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1489803518768-SPOUPYXDFKV5JSUP3MR8/image-asset.jpeg "MASTERS OF THEIR TRADE" https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1489804429504-P3WWD5X03P79LW238QPN/DSC02497-coffee.jpg "MASTERS OF THEIR TRADE" http://www.jeremymosher.com/the-youthful-and-the-young daily 0.75 2017-03-18 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1489807417641-G4VATSXD0VYHL5WH23SF/NXN_Post.jpg "THE YOUTHFUL AND THE YOUNG" published at kimbia.net https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1489807451291-SL7IA37K9I3IVPNCZ1ZR/NXN_Post.jpg "THE YOUTHFUL AND THE YOUNG" http://www.jeremymosher.com/portland-from-the-passenger-side daily 0.75 2017-03-18 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1489807188294-M0H2KIYYMXV0L64AUA3K/Screen+Shot+2017-03-17+at+11.18.13+PM.png "PORTLAND, FROM THE PASSENGER SIDE" Published in Soapbox Media http://www.jeremymosher.com/in-learning-we-do daily 0.75 2017-03-18 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1489807551486-9EN76E20RR0096AZMTHN/Lower-Legs-1.jpg "IN LEARNING, WE DO" published at kimbia.net https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1489807594601-H8N8MT85AR24XW9T2TV3/Lower-Legs-1.jpg "IN LEARNING, WE DO" http://www.jeremymosher.com/scenes-from-london-2012 daily 0.75 2017-03-18 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1489808036444-6RLY0ZSPKIPQJLY9O88O/STADIUM_FISHEYE.jpg "SCENES FROM LONDON 2012" https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1489808063230-P72TBCJVQ96QITTS7OIK/Stoke_New_Church_Street_Meat.jpg "SCENES FROM LONDON 2012" Shops in Stoke Newington https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1489808054854-R7AJ9URJ67WJ5BP8ORVG/Inside_Stadium_Evening_Session.jpg "SCENES FROM LONDON 2012" Inside the Olympic Stadium, pre 200m Final https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1489808102192-AFSM5CTWJ6Y7XTTIR9IW/Olympic_Park_Gate.jpg "SCENES FROM LONDON 2012" The entrance to Olympic Park https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1489936125007-T2VWBZKERY5IVDQZIF21/Inside_Stadium_Evening_Session.jpg "SCENES FROM LONDON 2012" http://www.jeremymosher.com/pfeld-process daily 0.75 2017-06-24 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1496343318747-9ZHU14EEYR4O7LQMW4K5/Pfeld-Process.png "PFELD: PROCESS" voiceover, PFELD: Our Process https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1496344610204-7XSQ7V9DKS94JBTGAVRZ/Pfeld-Process.png "PFELD: PROCESS" http://www.jeremymosher.com/our-daily-bread-new-perspectives daily 0.75 2020-01-08 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1496343318747-9ZHU14EEYR4O7LQMW4K5/Pfeld-Process.png "OUR DAILY BREAD: NEW PERSPECTIVES" voiceover, OUR DAILY BREAD: New Perspectives https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1496344610204-7XSQ7V9DKS94JBTGAVRZ/Pfeld-Process.png "OUR DAILY BREAD: NEW PERSPECTIVES" http://www.jeremymosher.com/info daily 0.75 2022-05-17 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1515795935102-7GIMS2FIC4DZFZW552VS/DSmyth_20171208_Jeremy_Mosher_164317_8369-color-edit.jpg Info + Contact http://www.jeremymosher.com/blog daily 0.75 2024-12-01 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1489804429504-P3WWD5X03P79LW238QPN/DSC02497-coffee.jpg blog http://www.jeremymosher.com/community daily 0.75 2023-11-28 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/e68d15e2-d5ab-470b-8602-93753836e403/Screenshot+2023-06-27+10.01.20.png DEVELOPING COMMUNITY https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/600d7bcc-d4da-404f-91cc-deff42149165/caravan-photo.jpg DEVELOPING COMMUNITY https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/ccedf800-5afa-4d50-9bfd-ca9b934692e5/LBN_1-02_Poster_Draft.jpg DEVELOPING COMMUNITY https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1701192835810-RQIL8OON0R4IEP1DXBPO/Screenshot%252B2023-06-27%252B10.46.26.jpg DEVELOPING COMMUNITY http://www.jeremymosher.com/strength daily 0.75 2024-12-20 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/066c4985-eda3-449f-b6f9-2229afc3ab38/37-single-leg-clock-squat.jpg STRENGTH - 1-Leg Clocks http://www.jeremymosher.com/footcare daily 0.75 2023-07-11 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/066c4985-eda3-449f-b6f9-2229afc3ab38/37-single-leg-clock-squat.jpg FOOT CARE - arch roll-out http://www.jeremymosher.com/apartment daily 0.75 2023-12-08 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/cd746009-3737-4802-8eee-53007bba80b8/DSC07717-bathroom.jpg 5663 Hamilton Ave https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/e6caf0b1-308c-47e7-9576-99ba3c27cc46/DSC07707-dining.jpg 5663 Hamilton Ave https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/f51c7350-71b8-4fa8-95b3-3f9d41d9a1e2/DSC07682-living.jpg 5663 Hamilton Ave https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/3c532cdf-2851-4ebf-af1e-cd212972baba/DSC07702-kitchen.jpg 5663 Hamilton Ave https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/73e38f3c-0bff-4bed-891b-3acc0e7ae1f8/DSC07714-foyer-2.jpg 5663 Hamilton Ave https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/ab09fcac-0b66-4573-9bcc-018f83159f10/20230216_115649.jpg 5663 Hamilton Ave newly renovated kitchen: touch-activated faucet … copious storage … appliances used < 1 year https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/422730f7-f0ca-46ef-863e-47778f71a1fd/DSC07692-bedroom.jpg 5663 Hamilton Ave http://www.jeremymosher.com/5663project daily 0.75 2023-12-10 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/25451ae9-b3a8-47b9-bfeb-56d166605926/DSC07693-bedroom-2.jpg 5663 HAMILTON AVE BEFORE / AFTER - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/ee980f74-736a-4196-bf73-fcad9d032349/03-IMG_9944.JPG 5663 HAMILTON AVE BEFORE / AFTER https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/3bdbfb63-e654-4c7f-adf8-077e9e714242/06-IMG_9947.JPG 5663 HAMILTON AVE BEFORE / AFTER - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/a3723967-e393-489a-81fd-47cc359d99c6/04-IMG_9943.JPG 5663 HAMILTON AVE BEFORE / AFTER - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/09af30b6-4b0b-41b9-b654-ad1b901be667/DSC07717-bathroom.jpg 5663 HAMILTON AVE BEFORE / AFTER https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1ba8b42d-8510-4a12-8135-d85a39f2ba15/DSC07699-kitchen-counter.jpg 5663 HAMILTON AVE BEFORE / AFTER - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/294efb88-c08f-48c9-b5e7-2f10f6996141/DSC07714-foyer-2.jpg 5663 HAMILTON AVE BEFORE / AFTER https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/9256be63-d295-4f47-8b8d-17ae9a3fa6af/DSC07696-kitchen-hall.jpg 5663 HAMILTON AVE BEFORE / AFTER https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/e4c069cb-efeb-4678-82ef-c3810535868e/01-IMG_0900.JPG 5663 HAMILTON AVE BEFORE / AFTER - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/c2cd1057-0633-4d07-80b4-5f11caeccfeb/DSC07695-backdoor.png 5663 HAMILTON AVE BEFORE / AFTER - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/41984523-9669-45f4-8a92-0d1f82b95031/11-IMG_5688.JPG 5663 HAMILTON AVE BEFORE / AFTER https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/5ef29e33-aa70-42fe-9fd4-53dcd3ece9a2/03-IMG_9940.JPG 5663 HAMILTON AVE BEFORE / AFTER https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/5268c158-8ca8-4293-b35f-04b8630b0111/10-IMG_5683.JPG 5663 HAMILTON AVE BEFORE / AFTER http://www.jeremymosher.com/hurdles daily 0.75 2023-12-21 http://www.jeremymosher.com/sprint-drills daily 0.75 2024-02-01 http://www.jeremymosher.com/hurdle-drills daily 0.75 2024-02-01 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/9382c882-37d5-4211-b614-2cf648876c4a/hurdle-trace-push.gif HURDLE / DRILLS - Make it stand out SLIDE + PUSH focus = driving off hurdle > can cue to “bound” if athlete isn’t powerful off the hurdle … if athlete is overstriding between hurdles, using wickets can prompt power while “jamming” the stride into a proper distance to correct overstride https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/ca71d983-43fe-4e05-8143-3dd69ffcb703/hurdles-trail-bench-high.gif HURDLE / DRILLS - Make it stand out TRAIL LEG: HIGHER SEAT focus = pulling (tight) trail leg + coordination with arms https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/fb7148ab-70b3-460c-a30f-8bb684391b0b/hurdle-trace-push-pop.gif HURDLE / DRILLS - Make it stand out SLIDE > PUSH > POP focus = driving off hurdle into rhythm > can adjust hurdle distance to achieve 3-step rhythm based on each athlete’s current strength/ability https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/402f3ffd-0c99-46d8-8c1c-1dc4e7f97b9f/hurdles-raindance.gif HURDLE / DRILLS RAINDANCE focus = attack with knee + arm … can also observe / correct toe dorsiflexion https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/971da8fa-4b66-49b1-8c11-60f5a93e5da7/hurdles-raindance-trail-chase-whip.gif HURDLE / DRILLS RAINDANCE + TRAIL LEG CHASE focus = connect attacking hurdle with positioning to attack back into the track https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/fa6b5fc6-0796-4bbf-b15e-dd8f14b0b0f9/hurdles-manual-pull-thru.gif HURDLE / DRILLS - Make it stand out MANUAL PULL-THRU focus = eliminating torso twist + rotating trail leg all the way back to running position https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/696dd99d-444e-45b5-af74-c50f1bbcdb7d/hurdles-trail-bench-low.gif HURDLE / DRILLS TRAIL LEG: LOW SEAT focus = tight knee + hip rotation + SPEED > reps in volume can be used to strengthen hips https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/0e8c01b1-9f3a-4518-a155-0f3923c2ee92/hurdles-banded-lead.gif HURDLE / DRILLS - Make it stand out BANDED LEAD KNEE focus = knee / arms must be powerful enough to keep body in position while band is trying to pull athlete backward https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/9fa41620-d8d8-448c-aef4-9b99c3f555dd/hurdle-trail-trace.gif HURDLE / DRILLS - Make it stand out TRAIL SLIDES focus = hip rotation + returning trail leg to sprinting position: “lifting” trail leg off the crossbar into high knee position with toe dorsiflexed https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/0f92c188-11aa-4c5b-9e89-1d810a221572/lead-skip.gif HURDLE / DRILLS LEAD LEG SKIP … hurdles @ 2-ft apart https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/7dc52f90-5c70-4f73-b53f-d5dbb81c3ead/hurdle-walk-through-windows.gif HURDLE / DRILLS WINDOW WALK-THRU focus = tight trail leg up thru armpit https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/36139683-9173-4560-b77a-6d4880f60b60/hurdles-1st-hurdle-spacing.gif HURDLE / DRILLS - Make it stand out FIRST HURDLE TIMING checks steps without having to clear first hurdle … clearing crossbar of the tipped-down hurdle requires extension, simulating the change in rhythm + approximating the landing position coming off hurdle 1 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/e310b14d-9d8e-48cb-ac89-1e71225d8d4d/trail-leg-1-step.gif HURDLE / DRILLS TRAIL LEG SKIP … hurdles @ 2-ft apart https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/90431db3-48fe-43dc-a359-e8d3131ca7bf/hurdles-trail-whip-chase.gif HURDLE / DRILLS TRAIL LEG CHASE focus = lead leg snapping down/back + rhythm of a fast trail leg > note how Merritt’s calf is actually resting ON the crossbar, with the knee directly over (or even slightly-behind) the crossbar… this prompts the lead leg to reach the ground close to the hurdle. > PLUS, when the athlete hops, the trail leg must now push his hips not simply up but also slightly forward in order to clear the hurdle. The typical HS athletes will want to set up for this movement with the crossbar in the crook of the knee — or even under the thigh — where simply shifting their weight forward will allow the hips to clear the hurdle without much push from the trail leg. > Obviously Merritt is as advanced as can be as a former WR holder … but he does the drill in a way that every motion reinforces an element of his technique. Case in point: the quick little steps between are another way to ingrain the habit of running between the hurdles! https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/b3b70bfb-a2b5-44d1-8ab4-8592e8dbd201/hurdles-banded-trail-ISO.gif HURDLE / DRILLS - Make it stand out RESISTED TRAIL LEG focus = pulling trail leg with force … probably more of a lift/strength + conditioning exercise https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/c56bee94-2f87-433a-92e1-3373bd7f1d7b/hurdles-banded-trail.gif HURDLE / DRILLS - Make it stand out BANDED TRAIL LEG CLEARANCE focus = pulling trail leg … must be powerful enough to overcome resistance from band https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/56840e17-4ed2-4f09-b72e-d5ee34cfb8dd/hurdles-marchover-switch.gif HURDLE / DRILLS - Make it stand out ALTERNATING SKIP-OVER focus = muscle memory for reflexive ambidexterity in legs http://www.jeremymosher.com/sprints-starts daily 0.75 2024-02-01 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/a0ca92a7-2897-491d-919a-9ce76e3abb05/start-with-cups.gif SPRINTS / STARTS https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/e46ed7b1-91b9-48e2-ba4a-65b30047ed1b/start-split-and-rip.gif SPRINTS / STARTS https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/c394b6ac-3c51-4a57-8de9-a3e581b7c9f1/starrts-arms-ISO.gif SPRINTS / STARTS https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/880208bb-9a96-4497-a5bf-822c9ceb8cf6/starts-set-up-partner.gif SPRINTS / STARTS http://www.jeremymosher.com/sprint-work-opt-1 daily 0.75 2024-01-11 http://www.jeremymosher.com/new-page-1 daily 0.75 2024-01-11 http://www.jeremymosher.com/sprint-work-info daily 0.75 2024-02-01 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/d13ccb4e-cb8c-4239-bf4c-ab071a05554a/hurdle-ladji.gif HURDLES / WARM-UP - Make it stand out LADJI - lead leg down close to hurdle, trail knee high + tight https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/bddd0bd2-3da8-45db-9423-251c2f70a623/hurdle-4-ct.gif HURDLES / WARM-UP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/8402fb72-1c30-41bf-a2c8-edc95ad6cd7d/hurdle-taps.gif HURDLES / WARM-UP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1856176f-224b-46b8-89ee-b0131c63db11/hurdle-march-skip.gif HURDLES / WARM-UP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/23143910-64fa-4749-8602-43c036f7c6af/hurdle-trail-skip.gif HURDLES / WARM-UP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/4e39246c-8148-45ff-9e53-f55b5e977f71/hurdle-2-ct.gif HURDLES / WARM-UP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/e7b93c96-d177-4e89-a52a-c17f80fdb3e6/hurdles-straight-leg-snap.gif HURDLES / WARM-UP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/b7e50503-51f5-4ad3-9664-147d78867542/hurdles-walk-dorsiflex-toe-pause.gif HURDLES / WARM-UP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/0f92c188-11aa-4c5b-9e89-1d810a221572/lead-skip.gif HURDLES / WARM-UP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. http://www.jeremymosher.com/pole-vault daily 0.75 2024-01-16 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/5d330442-7511-4279-b16f-633811e8c8cb/pv-ptv-jog.gif POLE VAULT pole-to-vertical JOG https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/e6f332be-dd72-4a7b-9f83-0effd45ee812/pv-ptv-notes.gif POLE VAULT - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/56ab6de7-74c6-44e2-8818-ee1b62cc4d95/pv-ptv-row.gif POLE VAULT pole-to-vertical ROW https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/a4b90b8b-4691-4263-ab44-93949e46b8e1/pv-ptv-walk.gif POLE VAULT pole-to-vertical WALK https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/b430fd0b-000c-4d19-b0c8-92d1bf8fb5d4/pv-ptv-one-step-hang.gif POLE VAULT pole-to-vertical ONE-STEP HANG http://www.jeremymosher.com/phac daily 0.75 2025-10-14 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/ef9afaa0-e166-45a9-94aa-1b5fae753862/mitchel_NYC.jpg Park Hills Athletics Club - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1733857696872-3S404SBPJ81TRDYLRMAJ/PHAC-Jersey-Front.jpg Park Hills Athletics Club - uniform https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1733858210239-EDMUJU8R2QOQRZ0GB8YY/PXL_20241123_184726996-shirt.jpg Park Hills Athletics Club - tech-top https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1733858138039-2KACUX6YF1HQMCQMJFF0/PHAC_overshirt.jpg Park Hills Athletics Club - overshirt https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/a08117bd-dff8-44a2-870f-0aad91cd5254/PXL_20241123_184726996.PORTRAIT.ORIGINAL.jpg Park Hills Athletics Club - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/d9724989-fd3d-458e-af5c-762f9cd7cf50/park-hills-classic_2025_milesplit.jpg Park Hills Athletics Club - Make it stand out ^ click image for registration page http://www.jeremymosher.com/about daily 0.75 2025-01-16 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1737048850490-DJ7PVX47FXQJDMMRE1XH/JB-JM-23-parents.png About http://www.jeremymosher.com/blog-1 daily 0.75 2025-01-24 https://images.squarespace-cdn.com/content/v1/5692a241a12f449cd6549102/1489804429504-P3WWD5X03P79LW238QPN/DSC02497-coffee.jpg workout sorter