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I call this the "Holmes Trail-leg Bench Drill." Holmes Hurdle Tech created this trail-leg, hip strengthening drill back in 1986, so that's almost 32 years ago. Now at the age of 50, with all the world class, college and high school hurdlers I have since worked with as an athlete and coach, all have all said the same thing -- "I've never seen that drill before." So I am going to claim it as mine!😛😂 Even with a congenital hip disorder, I have always had a nice trail-leg and I feel this drill is one of the main reasons. The whole idea is to use your hips to pull your trail through and not your upper body.KEEP A FORWARD LEAN! I have always done this drill on both sides. As you can see, my right is not my trail! At my peak I would do 20 to 30 per side, 3 sets. It's a great indicator of "hurdle hip strength" needed for our event. Give it a shot, as it may be revealing.

#onlinecoaching
#hurdler #hurdles_only #hurdlenation #ilovehurdles #hurdlecoach #sportsandfitness  #trackcoach #t #trackandfieldnation #trackandfieldnews #holmeshurdletech #instafit #niketrack #video #hurdlelikeagirl #instagood  #hurdlerforlife #niketrack #nike #sports #trackandfieldnews #videooftheday #instavideo #trackandfieldworldwide #hurdles_only #girl #the_tracknation #hurdles #hurdlers #ilovethehurdles #fitness #50

Perfect your sprinting Technique. Speed Mechanics Training in the ☀️☀️ @adamgbragg

Lot's of yelling tonight for Coach Holmes, but I love it! Very blessed to have to opportunity to truly develop these hurdlers and for some like @patrickjames36 (Jr. Yucaipa HS) I still have another year for him to truly grasp my concepts of hurdling and reach his full potential in high school... If it were easy, everyone would be a sub 14 hurdler. It's about "who is willing to pay the price and make the sacrifice! "

#onlinecoaching
#hurdler #hurdles_only #hurdlenation #ilovehurdles #hurdlecoach #sportsandfitness  #trackcoach #t #trackandfieldnation #trackandfieldnews #highhurdles #holmeshurdletech #hurdlelife #niketrack #video #hurdlelikeagirl #instagood  #hurdlerforlife #niketrack #nikecoach #nike #sports #trackandfieldnews #trackcoach #trackandfieldworldwide #hurdles_only #hurdlelife #girl #the_tracknation #hurdles #hurdlers #ilovethehurdles #fitness

ONLINE HURDLE COACHING DOES WORK! DM for more details...
This is @h4yd3n_c from New Mexico and she's in her 3rd week of working online with Holmes Hurdle Tech. Hayden has been applying the workouts, studying the videos and beginning to grasp some of the Holmes Hurdle Tech concepts of hurdling.

The top photo is Hayden right before we started our process. Her lead-leg is straight as a sword, with tons of float over the hurdle - which will give her a poor transition off the hurdle. In the bottom photo, she is applying the concept of lead-knee drive, which keeps the lead-knee slightly bent, which will place her in a stronger and more robust position to transition and attack the next hurdle.
Still a hurdler myself, I remember when I learned this position after reading a periodical back in 1985, on the great hurdler Roger Kingdom @azspeedpro in which he discussed what he was doing over the hurdle... It changed my entire feel for the hurdles.

ONLINE COACHING DOES WORK so reach out and let's get that work in.
Anything worth having has a valuable commodity to pay -- money, effort, time. Pay the price, reap the rewards!
#onlinecoaching
#onlinecoach
#hurdler #hurdles_only #hurdlenation #hurdlecoach #sportsandfitness  #trackcoach #t #trackandfieldnation #trackandfieldnews #holmeshurdletech #instafit #niketrack #video #hurdlelikeagirl #instagood  #hurdlerforlife #nike #sports #trackandfieldnews #trackcoach #instavideo #trackandfieldworldwide #hurdles_only #hurdlelife #girl #the_tracknation #hurdles #hurdlers #ilovethehurdles #fitness #50

I don’t mind when my girls bring their pup to practice! ☺️🐶❤️ #Trackcoach #pitbulllove #pitbull #cutepitbulls #puppylove

I haven’t been able to lift on a Friday the last few weeks because of meets, and even though the video doesn’t show it, I was super pumped to hit some new numbers for sumo deadlift for three today! 410lbs for 3 and 425lbs for 3. Coaches we do so much for athletes and preach training all the time. Make sure to make time for yourselves and take care of your bodies. Practice what you preach! #apex #apexvaulting #polevault #polevaulting #training #trackandfield #coaching #coaches #trackcoach #strength #strengthtraining #strengthandconditioning #practicewhatyoupreach #takecareofyourself

I want to take this time to congratulate and thank @lorenseagrave for allowing me to assist in coaching 2 finalist in the women's long jump placing 2nd & 7th @dariaklishina & @chantz02 #img #longjump #silvermedalist #iaafworldchampionships2017 #imgacademy #trackcoach

MOST RECENT

Ethan! A pure track runner! Listen to me now. This young man will go as far as he wants to in the sport of track and field. Great work ethic, natural talent, listening skills and dedicated to becoming the best. 😊
#RavenzNation . . .
#MoreToCome #blazinravenz #tracknation #trackandfield #floridatrack #Wesoarlikeravenz #ravenz #aautrack #youthtrack #sprinter #100meterdash #StrengthandConditioning #track4life #dyestat #usatf #distancerunner #100metersprinter #Longjump #youthsport #youthrunner #trackcoach #flrunners #runner #tampa #pinellas #clearwater

#CRAZYLOVE everyday of the year. 💖

ONLINE HURDLE COACHING DOES WORK! DM for more details...
This is @h4yd3n_c from New Mexico and she's in her 3rd week of working online with Holmes Hurdle Tech. Hayden has been applying the workouts, studying the videos and beginning to grasp some of the Holmes Hurdle Tech concepts of hurdling.

The top photo is Hayden right before we started our process. Her lead-leg is straight as a sword, with tons of float over the hurdle - which will give her a poor transition off the hurdle. In the bottom photo, she is applying the concept of lead-knee drive, which keeps the lead-knee slightly bent, which will place her in a stronger and more robust position to transition and attack the next hurdle.
Still a hurdler myself, I remember when I learned this position after reading a periodical back in 1985, on the great hurdler Roger Kingdom @azspeedpro in which he discussed what he was doing over the hurdle... It changed my entire feel for the hurdles.

ONLINE COACHING DOES WORK so reach out and let's get that work in.
Anything worth having has a valuable commodity to pay -- money, effort, time. Pay the price, reap the rewards!
#onlinecoaching
#onlinecoach
#hurdler #hurdles_only #hurdlenation #hurdlecoach #sportsandfitness  #trackcoach #t #trackandfieldnation #trackandfieldnews #holmeshurdletech #instafit #niketrack #video #hurdlelikeagirl #instagood  #hurdlerforlife #nike #sports #trackandfieldnews #trackcoach #instavideo #trackandfieldworldwide #hurdles_only #hurdlelife #girl #the_tracknation #hurdles #hurdlers #ilovethehurdles #fitness #50

I haven’t been able to lift on a Friday the last few weeks because of meets, and even though the video doesn’t show it, I was super pumped to hit some new numbers for sumo deadlift for three today! 410lbs for 3 and 425lbs for 3. Coaches we do so much for athletes and preach training all the time. Make sure to make time for yourselves and take care of your bodies. Practice what you preach! #apex #apexvaulting #polevault #polevaulting #training #trackandfield #coaching #coaches #trackcoach #strength #strengthtraining #strengthandconditioning #practicewhatyoupreach #takecareofyourself

@Regranned from @holmeshurdletech - I call this the "Holmes Trail-leg Bench Drill." Holmes Hurdle Tech created this trail-leg, hip strengthening drill back in 1986, so that's almost 32 years ago. Now at the age of 50, with all the world class, college and high school hurdlers I have since worked with as an athlete and coach, all have all said the same thing -- "I've never seen that drill before." So I am going to claim it as mine!😛😂 Even with a congenital hip disorder, I have always had a nice trail-leg and I feel this drill is one of the main reasons. The whole idea is to use your hips to pull your trail through and not your upper body.KEEP A FORWARD LEAN! I have always done this drill on both sides. As you can see, my right is not my trail! At my peak I would do 20 to 30 per side, 3 sets. It's a great indicator of "hurdle hip strength" needed for our event. Give it a shot, as it may be revealing.

#onlinecoaching
#hurdler #hurdles_only #hurdlenation #ilovehurdles #hurdlecoach #sportsandfitness  #trackcoach #t #trackandfieldnation #trackandfieldnews #holmeshurdletech #instafit #niketrack #video #hurdlelikeagirl #instagood  #hurdlerforlife #niketrack #nike #sports #trackandfieldnews #trackcoach #trackandfieldworldwide #hurdles_only #hurdlelife #girl #the_tracknation #hurdles #hurdlers #ilovethehurdles #fitness #50

I don’t mind when my girls bring their pup to practice! ☺️🐶❤️ #Trackcoach #pitbulllove #pitbull #cutepitbulls #puppylove

I call this the "Holmes Trail-leg Bench Drill." Holmes Hurdle Tech created this trail-leg, hip strengthening drill back in 1986, so that's almost 32 years ago. Now at the age of 50, with all the world class, college and high school hurdlers I have since worked with as an athlete and coach, all have all said the same thing -- "I've never seen that drill before." So I am going to claim it as mine!😛😂 Even with a congenital hip disorder, I have always had a nice trail-leg and I feel this drill is one of the main reasons. The whole idea is to use your hips to pull your trail through and not your upper body.KEEP A FORWARD LEAN! I have always done this drill on both sides. As you can see, my right is not my trail! At my peak I would do 20 to 30 per side, 3 sets. It's a great indicator of "hurdle hip strength" needed for our event. Give it a shot, as it may be revealing.

#onlinecoaching
#hurdler #hurdles_only #hurdlenation #ilovehurdles #hurdlecoach #sportsandfitness  #trackcoach #t #trackandfieldnation #trackandfieldnews #holmeshurdletech #instafit #niketrack #video #hurdlelikeagirl #instagood  #hurdlerforlife #niketrack #nike #sports #trackandfieldnews #videooftheday #instavideo #trackandfieldworldwide #hurdles_only #girl #the_tracknation #hurdles #hurdlers #ilovethehurdles #fitness #50

Messing around with my IMovie app on my iPhone lol came up with this lil trailer. Just something I did for fun lol #trackandfield #trackcoach

This picture from last night is EVERYTHING that we talk about. All of these kids met through Blazin Ravenz Track Club and have become more like family than teammates (we’re also raising another future baby Ravenz being held in picture 😊). Last night some of the track parents and athletes did a Secret Santa 🎅🏾 and cooked some s’mores. This is what I love about our RAVENZ FAMILY. They are truly vested and care for one another on and off the track. 😊😊😊 #RavenzFamily

#MoreToCome #blazinravenz #tracknation #trackandfield #floridatrack #Wesoarlikeravenz #ravenz #aautrack #youthtrack #sprinter #100meterdash #StrengthandConditioning #track4life #dyestat #usatf #distancerunner #100metersprinter #Longjump #youthsport #youthrunner #trackcoach #flrunners #runner #tampa #pinellas #clearwater

People often ask why should they join a track club instead of running unattached. And my answer has always been the same. With a track club you’re not only getting trained by knowledgeable coaches, but you become apart of a family and build relationships that will last for a lifetime. And that in itself is PRICELESS.
#RavenzNation .
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#MoreToCome #blazinravenz #tracknation #trackandfield #floridatrack #Wesoarlikeravenz #ravenz #aautrack #youthtrack #sprinter #100meterdash #StrengthandConditioning #track4life #dyestat #usatf #distancerunner #100metersprinter #Longjump #youthsport #youthrunner #trackcoach #flrunners #runner #tampa #pinellas #clearwater

When coach says “today is going to be easy”
you freaking sure know it ain’t!
#coachaiyappa #trackcoach #alwayssavageneveraverage

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If you were teaching someone to walk🚶🏻‍♀️for the first time, would you expect them to run🏃🏻‍♀️ in a day?

If you were teaching someone to write✏️ for the first time, would you expect them to write a novel 📝?

So let me ask you: if you wouldn’t do those things, then why put that much pressure on yourself to achieve your goals so quickly?! 🤔

You must TRUST the PROCESS 💕

Your health & fitness journey is a journey for that very reason. The time you spend getting there is just as important as the end goal.

So let’s slow down, don’t hurry, don’t worry, because if you trust the process you’ll get there. 😊

Let me help you on this beautiful journey 🤸🏻‍♀️ Shoot me a message or fill out the link in my bio! Talk to you sooooon lady 💕

Congrats to Coach Tite on helping further the sport of Track & Field in Pinellas County by Coaching the Largo High School girls track team starting this year. The time has come to help improve more youth mentality and physically and you’re the right person for the job.
#MoreToCome . . .
#blazinravenz #tracknation #trackandfield #floridatrack #Wesoarlikeravenz #ravenz #aautrack #youthtrack #sprinter #100meterdash #StrengthandConditioning #track4life #dyestat #usatf #distancerunner #100metersprinter #Longjump #youthsport #youthrunner #trackcoach #flrunners #runner #tampa #pinellas #clearwater

Practice is necessary to become great. Everyday when we step on the track for practice it’s our goal to become better and more prepared for the next track meet. Ravenz have always been known to not solely rely upon talent, as talent without hard-work is a means that will get us nowhere in life.
#RavenzNation .
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#MoreToCome #blazinravenz #tracknation #trackandfield #floridatrack #Wesoarlikeravenz #ravenz #aautrack #youthtrack #sprinter #100meterdash #StrengthandConditioning #track4life #dyestat #usatf #distancerunner #100metersprinter #Longjump #youthsport #youthrunner #trackcoach #flrunners #runner #tampa #pinellas #clearwater

Go Dooda, Go! This young man came out last year for his first track season and made amazing progress. With his work ethic and determination to be the best I look forward to more BIG things from him this upcoming season. 🏃🏾‍♂️💨💨💨 #RavenzNation . . .
#MoreToCome #blazinravenz #tracknation #trackandfield #floridatrack #Wesoarlikeravenz #ravenz #aautrack #youthtrack #sprinter #100meterdash #StrengthandConditioning #track4life #dyestat #usatf #distancerunner #100metersprinter #Longjump #youthsport #youthrunner #trackcoach #flrunners #runner #tampa #pinellas #clearwater

The charge of the long jump brigade! Sometimes we do sessions that are painful. 6 up and back efforts approx 100m with 3min rec. it’s the turn and accelerate that gets you. I did 4 runs. Remember though you need to be fit to to jump and complete a Comp and handle training. It’s not necessary to be able to do 300m reps if you’re a jumper only. #jumptraining #longjump #athletics #triplejumpcoach #trackcoach #sprint #running #runningfitness

This is my little daughter. This young lady was practically born on the track and has been out at practices since birth. Her first year she HATED losing and would become discouraged and stop if anyone was ahead of her. Last year I seen amazing progress as she competed and didn’t mind losing. Her only focus and concern was on improving her times and distances in the long jump. Now, she’s anxious and ready for the 2018 season to come so she can get her some more medals. 😊😊😊 Lets Go Jamiyah! Go get them baby
#RavenzNation . . .
#MoreToCome #blazinravenz #tracknation #trackandfield #floridatrack #Wesoarlikeravenz #ravenz #aautrack #youthtrack #sprinter #100meterdash #StrengthandConditioning #track4life #dyestat #usatf #distancerunner #100metersprinter #Longjump #youthsport #youthrunner #trackcoach #flrunners #runner #tampa #pinellas #clearwater

This pic was 7 years ago... the last time I coached track. I've been praying & waiting ever since for this door to open again on a high school level, and I'm excited that the time is finally here!! 💙 😬 #2018 #forsuchatimeasthis #hopesfulfilled #Hesable #Hemadeaway #trackcoach #waybackwednesday

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Make a list of things that make you happy.

Make a list of things you do everyday.

Compare the lists.

Adjust accordingly 💕

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In MAJOR need of the weekend already 😴

Crazy kids, middle school drama & long days are making for a VERY long week of school 👎🏼 Putting my feet up during planning & wishing the clock would go a little faster 🤞🏻

OHHH & the school blocked Pinterest- how am I supposed to teach now?!?! 😭

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Self confidence is the best outfit 💕

Nothing makes me sadder than hearing people talk poorly about themselves. It’s heartbreaking that joking about “being fat” or “being ugly” is such a casual thing.

I’m in no way saying I’ve never been guilty of this myself 🤷‍♀️ but it needs to stop.

The amazing thing about this world is that everyone is different & you can be yourself- so why not do it? Why not love yourself for who you are?

Let’s change the trend: instead of joking around & talking down about ourselves, let’s love ourselves.

You are a beautiful person, you are unique. Wear that beautiful outfit 💕

Drop an emoji below or message me if you want to join me on this journey because beautiful, you deserve it 💕

Got to love the Baby Ravenz! They may play around and joke when I allow them, but they always show up to the track meets ready to perform. I’ve learned over the years that even when you don’t think they are listening and comprehending, they actually are absorbing everything you said like a sponge. Can’t wait to get back to training the Baby Ravenz.
#RavenzNation


#MoreToCome #blazinravenz #tracknation #trackandfield #floridatrack #Wesoarlikeravenz #ravenz #aautrack #youthtrack #sprinter #100meterdash #StrengthandConditioning #track4life #dyestat #usatf #distancerunner #100metersprinter #Longjump #youthsport #youthrunner #trackcoach #flrunners #runner #tampa #pinellas #clearwater

Every week I try to find ways to get better, grow and evolve as an individual. Whether it be in my career, my personal fitness, as a trainer, track coach, educator, & mentor. I’m going to be the best at whatever I do! Period! It’s mind over matter. If you don’t mind, it don’t matter! 🤷🏾‍♀️💪🏾 Weighing 134 pushing 160. 180 by New Years 🏋🏾‍♀️ Oh I can do Abs all day! My favorite station!
SERIOUS INQUIRES ABOUT CHANGING THEIR LIVES CONTACT ME ASAP! WHY WAIT!
#IDontGetTired #GetBetter #entrepreneur #PersonalTrainer #FitnessCoach #fitnessmodel motivation #Mentor #Educator #FitneddConnection #Natural #spiritual #Abundance #Muse #HumanCanvas #houstonpersonaltrainer #TrackCoach #USATF # IRun #NextLevel #AAU #CoachUp #ebonyfitnesstoday #EbonyFitChicks #fitnessbody #Queen #supportlocal #Yoga #Squats #abdominalworkout #issalifestyle

A mothers love! When you now have the opportunity to coach, mold, support and mentor your child in the sport that you once competed in at a high level. It’s one of the best feelings in the world to see them do well and win their first medal on the biggest stage at the AAU Primary Championship at ESPN Wide World of Sports.
#RavenzFamily




#MoreToCome #blazinravenz #tracknation #trackandfield #floridatrack #Wesoarlikeravenz #ravenz #aautrack #youthtrack #sprinter #100meterdash #StrengthandConditioning #track4life #dyestat #usatf #distancerunner #100metersprinter #Longjump #youthsport #youthrunner #trackcoach #flrunners #runner #tampa #pinellas #clearwater

When they call all 4x100 meter relay teams to the middle of the field. It becomes a Flock of Ravenz. What a sight to see as I reflect back to when only about 10 athletes ran youth track in our city.
#RavenzNation



#MoreToCome #blazinravenz #tracknation #trackandfield #floridatrack #Wesoarlikeravenz #ravenz #aautrack #youthtrack #sprinter #100meterdash #StrengthandConditioning #track4life #dyestat #usatf #distancerunner #100metersprinter #Longjump #youthsport #youthrunner #trackcoach #flrunners #runner #tampa #pinellas #clearwater

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Where I wish I was vs. where I am today 😭

Snow day blues are real today. Anyone else get a lot of snow?!

❄️❄️❄️❄️❄️❄️❄️❄️❄️❄️❄️❄️❄️❄️❄️❄️

What differentiates Blazin Ravenz Track Club from a lot of other youth sports teams is the fact that we all act like we are FAMILY. That culture is what truly keeps it fun for all our athletes and keeps the parents engaged and vested in the organization. RAVENS FAMILY!!!! #RavenzNation



#MoreToCome #blazinravenz #tracknation #trackandfield #floridatrack #Wesoarlikeravenz #ravenz #aautrack #youthtrack #sprinter #100meterdash #StrengthandConditioning #track4life #dyestat #usatf #distancerunner #100metersprinter #Longjump #youthsport #youthrunner #trackcoach #flrunners #runner #tampa #pinellas #clearwater

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A delicious dinner featuring my Christmas tree & beautiful carols sung by yours truly 🎄

By beautiful I mean I’ll never have a career as a singer 😂

Vege burger, wheat bun, sautéed squash 😍

Dear track, i fuckin' miss you.
PH: @lfiorio

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Why wait until New Years to make changes for the better when you can start now?

Let’s do this together 🌻

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Happy mindset Monday 💕

Today I decided to do something that I never would have thought of doing ten years ago 🙈

YES- I brought in my MIDDLE SCHOOL yearbook to show to the kids 😂

Last week the kids were complaining about how much they hated their school pictures & I tried to tell them that middle school pictures aren’t great for anyone!

Well they didn’t believe me, so here we go! Amanda circa 2006 😂

I wish I could teach my students to learn to embrace who they are & even the awkward years of middle school. It happens to everyone!! —
👋🏻 if you were that awkward in middle school too!

It’s only recently that I’ve started to ‘coach’ plyometrics rather than just tell athletes to do them. Foot position, degree of knee bend, use of other limbs and crucially foot contact speed and position all make a big difference. Look out for a video on this subject soon.
#jumptraining #longjump #athletics #triplejumpcoach #trackcoach #triplejump #hurdles #multievents #heptathlete #trackcoach #trackworkouts

Still looking for the perfect Christmas present? 🎅🏼
Then we’ve got something for you - Gift your loved one with an unforgettable coaching to improve his or her track performance and safety with one of our experienced coaches! 🎁
More infos on our website - link in bio!
#apaxacademy #apaxcrew #trackday #coaching #racing #motorsports #racecar #trackcoach #racingline #racetrack #onboard #performance #performancecoach #racinglife #fastcar #circuittraining #circuit #christmas #christmaspresent #astonmartin

When Lucho tries to break his high jump record💀💀
#track #trackandfield #tracklife #trackday #trackcoach #coaching #trackstars

The look of FOCUS! When you’re focused on the task at hand no one or anything can distract you from accomplishing your task. Get focused. www.BlazinRavenz.com - Youth Track at its finest!
#RavenzNation


#MoreToCome #blazinravenz #tracknation #trackandfield #floridatrack #Wesoarlikeravenz #ravenz #aautrack #youthtrack #sprinter #100meterdash #StrengthandConditioning #track4life #dyestat #usatf #distancerunner #100metersprinter #Longjump #youthsport #youthrunner #trackcoach #flrunners #runner #tampa #pinellas #clearwater

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