Electric Hurdles
Hub / The Practice / 10

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.

Founder method
Teach this lesson T
01Teach from here

Flisk, Then Double Knee

Flisk: on your mark, set, gun. Just flinch out of the blocks. Feel what it feels like to push off them.Double knee: knees down as far as they go, feet on the blocks, hands reaching far forward. At set the hands are way out in front. Go, or fall on your face.

Coach notes
  • The double knee came from a friend of the program, Coach Kevin; the name is the founder's. Do it once; it might be worth twice because the reaction is great.
  • "Hands beyond the finish line" in the transcript is read as beyond the start line.
  • "Flisk" is recorded as spoken.

Open on this screen

  • Needs the founder Whether "flisk" is a coined term or a transcription artifact; why the double knee produces a better reaction than a conventional set.
SourcesWALK · b10
02Teach from here

Double Knee Panic

Two-step start, then four-step start.Hit the measured second-step and fourth-step locations.The goal is negative shin angles.

“The athlete needs to be feeling that double knee panic coming out, nothing moderate about a block start.”
SourcesWALK · b10
Coach notes
  • For a seven-step male hurdler the second and fourth step marks are measured to where he should get. Marks depend on the athlete's step pattern and do not transfer without remeasuring.
  • Knock the first hurdle down during this section so the athlete has room to decelerate after the two and four.

Open on this screen

  • Unresolved The actual measured distances of the second-step and fourth-step marks; the female hurdler's pattern and marks.
SourcesWALK · b10

Related

  • The Big Four -- Four big, long, strong steps that whack the track back and reach a measured fourth-step mark.
  • Accurate Hurdling at the Opening -- Mark the step locations. Take off and touch down in the right place, then build the season around accuracy.

Every screen