ATTACKING
RAINDANCE
focus = attack with knee + arm … can also observe / correct toe dorsiflexion
TRAIL LEG CHASE
focus = lead leg snapping down/back + rhythm of a fast trail leg
> note how Merritt’s calf is actually resting ON the crossbar, with the knee directly over (or even slightly-behind) the crossbar… this prompts the lead leg to reach the ground close to the hurdle.
> PLUS, when the athlete hops, the trail leg must now push his hips not simply up but also slightly forward in order to clear the hurdle. The typical HS athletes will want to set up for this movement with the crossbar in the crook of the knee — or even under the thigh — where simply shifting their weight forward will allow the hips to clear the hurdle without much push from the trail leg.
> Obviously Merritt is as advanced as can be as a former WR holder … but he does the drill in a way that every motion reinforces an element of his technique. Case in point: the quick little steps between are another way to ingrain the habit of running between the hurdles!
RAINDANCE + TRAIL LEG CHASE
focus = connect attacking hurdle with positioning to attack back into the track
BANDED LEAD KNEE
focus = knee / arms must be powerful enough to keep body in position while band is trying to pull athlete backward
BANDED TRAIL LEG CLEARANCE
focus = pulling trail leg … must be powerful enough to overcome resistance from band
RESISTED TRAIL LEG
focus = pulling trail leg with force … probably more of a lift/strength + conditioning exercise
COMPLETING / COMING OFF THE HURDLE
MANUAL PULL-THRU
focus = eliminating torso twist + rotating trail leg all the way back to running position
SLIDE + PUSH
focus = driving off hurdle
> can cue to “bound” if athlete isn’t powerful off the hurdle … if athlete is overstriding between hurdles, using wickets can prompt power while “jamming” the stride into a proper distance to correct overstride
SLIDE > PUSH > POP
focus = driving off hurdle into rhythm
> can adjust hurdle distance to achieve 3-step rhythm based on each athlete’s current strength/ability
TRAIL LEG
WINDOW WALK-THRU
focus = tight trail leg up thru armpit
TRAIL SLIDES
focus = hip rotation + returning trail leg to sprinting position: “lifting” trail leg off the crossbar into high knee position with toe dorsiflexed
TRAIL LEG: LOW SEAT
focus = tight knee + hip rotation + SPEED
> reps in volume can be used to strengthen hips
TRAIL LEG: HIGHER SEAT
focus = pulling (tight) trail leg + coordination with arms
ODDS AND ENDS
FIRST HURDLE TIMING
checks steps without having to clear first hurdle … clearing crossbar of the tipped-down hurdle requires extension, simulating the change in rhythm + approximating the landing position coming off hurdle 1
ALTERNATING LEGS
ALTERNATING SKIP-OVER
focus = muscle memory for reflexive ambidexterity in legs
LEAD LEG SKIP … hurdles @ 2-ft apart
TRAIL LEG SKIP … hurdles @ 2-ft apart