Electric Hurdles
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No-Hurdle Drills

Hurdle drills without hurdles, for foot feel. Then the lane line drill, for quick hands.

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

You Heard Me Right

Spike up.Three passes, in order: cut step, lead leg, whole cycle.

“Now we go to the side, we spike up, and we get ready for our no-hurdle drills. You heard me right: no-hurdle drills.”
SourcesWALK · b6
Coach notes
  • Each pass: three repetitions of the action over 30, 40 or 50 meters, then walk it back.
  • Cut step pass: jog down the track; the trail leg gets stiff and whacks back while the lead leg comes up but does not have to come down strong. The work is sticking the cut step back.
  • Whole cycle pass: trail leg, cycle -- not the cut -- cycling over and whacking back once you come down.

Open on this screen

  • Unresolved The lead leg pass is named but not described.
  • Needs the founder Why the lead leg is deliberately not brought down strong during the cut step pass.
SourcesWALK · b6
02Teach from here

Foot Feel

What does it feel like to strike the track in an effective way?These passes warm up the effective strike.

“The effective strike, in my opinion, is one that propels you down the track because it's slightly behind you and it's at the proper angles.”
SourcesWALK · b6
Foot feel.
Response
Notice what an effective strike feels like
Meaning
Theme of the no-hurdle passes
SourcesWALK · b6
Coach notes
  • "Honestly, I can say it over and over again, but it's a foot feel drill."
  • Its negative boundary: the effective strike is not a braking step ("breaking step" as transcribed).
  • Its negative boundary: it is not a braking step ("breaking step" in the transcript).
  • Also about good posture, arm technique and finding the rhythm.
SourcesWALK · b6
03Teach from here

Lane Line Drill: Quick Hands

Start at the outside lane facing the infield.Hurdle the nine lane lines on the way to the grass.Elbows in, quick hands. The feet will catch up.

Quick hands.
Response
Hands pump up and down, elbows slightly in front
Meaning
Lane line drill theme
SourcesWALK · b6
Coach notes
  • This is more of a hands drill for the founder: hands pumping up and down, elbows slightly in front, good posture, good stiffness.
  • Scope: the lane line drill trains between-hurdle hand action with the hands low. There is no 33- or 39-inch barrier to clear, so it does not train clearance.
  • The drill is mentor-derived.

Open on this screen

  • Unresolved Scaling on tracks with fewer than nine lane lines; the mentor's identity.
SourcesWALK · b6; WALK · b12; KU-015AF

Related

  • Hitting the Track -- Hit the track before you hit the track. The effective strike lands slightly behind you and sends you down the track.
  • The Cut Step -- At hurdle speed there is no time for a full cycle. The cut step is an abbreviated, stiff strike from the hip.
  • Dribble, Then Mike Tyson -- The dribble quickens the hands and feet into H1. The Mike Tyson organizes the upper body's force over it.

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