Electric Hurdles
Hub / Progression and Confidence / 3

Create the Problem

Compress the spacing so the athlete must cycle faster, let the reaction become normal, then widen and compress again.

Founder method
Teach this lesson T
01Teach from here

Compress, Expand, Recompress

Move fast enough to create a coordination problem.Let trained instinct solve it faster than conscious thought.

1Establishthe rhythm and the prerequisite mechanics2Compressreduce spacing to demand a faster cycle3Reacta time-pressure problem that needs a rapid reaction4Normalizelet the reaction become familiar5Expandrestore wider spacing, keep the faster cycle6Recompresscompress again or change the setup for a new problem
Establish, compress, react, normalize, expand, recompress.
Compressed-spacing learning cycle
Coach notes
  • Compressed spacing raises the required cycling rate and creates urgency. Successful reactions become the new normal and transfer back to wider spacing.
  • Event identity: treat the race psychologically as a sprint, do not jump the hurdles, find and accelerate the rhythm, use projection and shin angles. Rhythm is the founder's current highest-ranked emphasis.
  • The coach diagnoses where the athlete is in the developmental arc; sprint psychology, rhythm, projection or problem solving may get the top priority depending on the athlete.
SourcesKU-010; GLOSS
02Teach from here

Low and Close: Tap Dance

Very low, very close hurdles take away large torque and launching motions.At speed the athlete has to shuffle, tap dance, and fire feet, knees and hands.

Coach notes
  • The founder's California outdoor-season example starts in January and contrasts about 15-foot spacing with a typical 30-foot interval.
  • The 7s of 7-14-21 (about 8 feet) and the lane line drill are the most compressed versions in the practice.
SourcesKU-015V

Related

  • Productive Danger -- The hurdle's job is to create a problem. The athlete presses the gas without crashing and lets trained instinct solve it.
  • Stiffness, Pop and Bounce -- Stiffness is the hurdler's superpower. Pop is good, jump is bad, and the bounce goes forward down the track.

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