Electric Hurdles
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The Running Order

Nine sections, from waking the feet to the working sets, narrated by the founder on 2026-08-18.

Founder method
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01Teach from here

One Session, Start to Finish

Activations. Active stretches. Sprint drills.Fence hurdle drills, in running shoes.Spike up. No-hurdle drills. 7-14-21.Block Start Warm-Up. ABCs. Working sets.

1Activationsground up: feet, knees at the fence, hips and core on the grass2Active stretcheson the grass: six stretches, six walking stretches3Sprint drillstheme: frontside mechanics4Fence hurdle drillsin running shoes: trail leg and lead leg5Spike up. No-hurdle drillstheme: foot feel; lane line drill theme: quick hands67-14-21themes: up-DOWN, lead leg, left-left7Block Start Warm-Upflisk, double knee, two-step and four-step starts8ABCslast drill of the warmup; first splits; theme: down9Working setshome: three sets of seven at a 1-foot discount, 3 inches down
Activations, active stretches, sprint drills, fence hurdle drills, spike up for no-hurdle drills, 7-14-21, Block Start Warm-Up, ABCs, working sets.
The running order
Coach notes
  • The founder narrated this session in one sitting, block by block, and paused at the working sets.
  • Everything before the working sets is drills. The ABCs are the last drill of the warmup.
  • A drink and a seated rest separate the sprint drills from the fence drills. The rest is part of the running order.

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  • Needs the founder The founder offered a deeper geometric and theoretical layer at the pause point and deferred it.
SourcesWALK · summary; WALK · b9
02Teach from here

Every Part Builds the Race

Nothing in practice is filler.Each section builds a specific part of the race.

“I can't emphasize this enough: as we go forward, every part of our drill set builds the race.”
SourcesWALK · b4
Coach notes
  • The founder identifies the rhythm and flow of practice as his individual contribution. The ramp runs from activations and active stretches into progressively specific drill phases so the completed progression has built the race.
  • The standard is not to perform a skill correctly once. The athlete practices until the skill cannot be performed incorrectly under the intended conditions.
SourcesWALK · b4; KU-008

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