Electric Hurdles
Hub / The Opening / 2

The Big Four

Four big, long, strong steps that whack the track back and reach a measured fourth-step mark.

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

Four Big Steps

Big splits on steps one and two.Match the front-leg and back-leg shin angles.Whack the track behind you, with maximum force.

Whack the track.
Response
Strike the track hard behind you
Meaning
Big Four strike direction
SourcesKU-013; GLOSS
Big and strong.
Response
Long, powerful, charging steps
Meaning
Big Four intent at the ABCs
SourcesWALK · b11
Coach notes
  • Drive knees and arms in straight lines forward and back. About 45-degree back and shin angles. Reach the measured step-four location with the required shin angle.
  • At the ABCs: "four big long steps. Still whacking back, still good sprint mechanics, but you're big and you're strong and you're charging up."
SourcesKU-013; WALK · b11
02Teach from here

Negative Shin Angles

The two-step and four-step starts aim at measured marks.The goal there is negative shin angles.

Coach notes
  • Lead-leg contact and early trail-leg contact carry negative-shin-angle intent.

Open on this screen

  • Unresolved The measured distances for the step-two and step-four marks are athlete-specific and not recorded.
SourcesWALK · b10; KU-015G

Related

  • Dribble, Then Mike Tyson -- The dribble quickens the hands and feet into H1. The Mike Tyson organizes the upper body's force over it.
  • Block Start Warm-Up -- Feel the blocks, survive the double knee, then hit the two-step and four-step marks with nothing moderate about it.
  • Accurate Hurdling at the Opening -- Mark the step locations. Take off and touch down in the right place, then build the season around accuracy.

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