Electric Hurdles
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The Session Sheet

The running order with each section's theme, menu and dose on one page.

Field reference
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Each section: theme, menu, dose.Footwear changes after the fence drills.

1ActivationsWake up the foot, then move up: ankle and knee, then hips and core.2Active stretches3Sprint drillsTheme: Frontside mechanics4Fence hurdle drillsGet the trail leg down in one motion; thigh to chest on the lead leg.5No-hurdle drillsTheme: Foot feel6Lane line drillTheme: Quick hands77-14-21: the 7Theme: up-DOWN87-14-21: the 14Theme: Lead leg97-14-21: the 21 (pop-throughs)Theme: left-left10Block Start Warm-UpFeel the blocks, then double knee panic, then hit the two-step and four-step marks with negative shin angles.11ABCsTheme: Down12Working setsSized by what is left in the hurdle count. Full warmup plus three to six sets is cooking.
See field/practice.json: each section with footwear, theme, menu, dose and hurdle count.
Session sheet
Coach notes
  • The sheet is the founder's 2026-08-18 mid-to-late-season session. It is one example of the method, not a fixed prescription: every section is a menu dosed to the athlete and the season.
SourcesWALK · summary; WALK · b1; WALK · b2; WALK · b3; WALK · b4; WALK · b5; WALK · b6; WALK · b7; WALK · b8; WALK · b9; WALK · b10; WALK · b11; WALK · b13

Related

  • The Running Order -- Nine sections, from waking the feet to the working sets, narrated by the founder on 2026-08-18.
  • The Hurdle-Count Budget -- Add up the hurdles each section spends against the cap, then size the working sets.

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