Electric Hurdles
Hub / HURDLING / 6

Forward Lean, the North Pole

Forward lean is the one positive target that organizes the trail leg, the core, stiffness and the torso at once.

Founder method
Teach this lesson T Trackside cues
01Teach from here

The North Pole of Hurdling

Go north.The traveler does not need separate instructions to avoid Australia or Texas.

“The forward lean is the North Pole of hurdling. Go north, and everything else will take care of itself.”
SourcesKU-015F
Coach notes
  • A well-chosen positive destination organizes direction, preparation and exclusions together. The coach names the North Pole instead of listing every wrong destination.
  • "Forward lean" can carry more leverage than separate commands against opening the shoulders, lateral sway, backward rocking, a loose core and slow trail-leg recovery.
SourcesKU-015F
02Teach from here

What the Lean Buys

Hips tilted forward: the trail leg gets to the ground faster.Faster trail leg: less flight time.The lean braces the abs and lower back, and bracing makes the whole body stiffer.

Coach notes
  • Once a hurdler has enough skill, the objective is to reduce flight time. Forward lean reduces flight time.
  • Stair Analogy: a returning foot lands sooner on a stair 1.5 to 2 feet above the lower floor because it travels less distance. The lean makes the track meet the foot sooner, as if it were the higher stair. It is a teaching analogy, not biomechanical proof.
SourcesKU-015E
03Teach from here

Feel It at the Fence

Lean against a fence and cycle the trail leg over a hurdle.Stand upright and do it again.Feel the difference before hearing the explanation.

Coach notes
  • This direct contrast is the founder's primary teaching demonstration for forward lean.
SourcesKU-015E
04Teach from here

Don't Be a Slinky

An upright, unbraced hurdler is a slinky shaken from the bottom.The torso rotates, sways side to side, sways front to back, or circles.The lean and the braced core constrain it.

Forward lean.
Response
Tilt forward from the hips
Meaning
The North Pole target
SourcesKU-015E
Brace your core.
Response
Tighten abs and lower back
Meaning
Bracing raises whole-body stiffness
SourcesKU-015E
Don't be a slinky.
Response
Stop the torso wandering
Meaning
Slinky Diagnostic
SourcesKU-015E
Coach notes
  • Forward posture is held through the whole race. Shoulders do not open left or right. No rocking back and forth like a rocking chair.
SourcesKU-015E; KU-011

Related

  • Coaching Language -- Say the words that produce the response. Keep the live cue, the teaching explanation and the technical account separate.
  • What Kills Speed -- Pole Vault, the Braking Step, back kick, Upward Jumping, swirling. Each one adds time.

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