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Steve McGill
เข้าร่วมเมื่อ 2 ก.ค. 2006
This channel is all about the hurdles. Here you will find a lot of drills performed by my athletes as well as instructional videos about specific aspects of technique, all of which are designed to help hurdlers clear the barriers without wasted motions and extraneous effort. As the coach of three high school athletes who have gone on to become NCAA national champions (Johnny Dutch 400h 2010, Wayne Davis 110h 2013, Keni Harrison 100h 2015) and one who has gone on to become a world record holder (Harrison 2016), I have spent my whole coaching career experimenting and improvising in order to discover ways to help my hurdlers to be fluid and graceful while also being aggressive. The style of coaching that I now teach, which I call "downhill hurdling," emphasizes putting the body at angles that cause the hurdle to feel small, so that speed is created off the hurdle the same as it is when running down a hill. My plan moving forward is to upload one video per week, on Saturdays or Sundays.
Hurdle Drilling with Raelle Brown
Did some heavy drilling with Raelle this morning. Started with marching popovers, then cycle drilling, then quicksteps. Popovers were over 27’s and everything else was over 30’s.
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Heel up Knee up, Lead Leg
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In this video I discuss the importance of raising the heel high, under the hamstring, during take-off into the hurdle.
Raelle Quickstepping over 33’s
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This was Raelle’s first time quickstepping over 33’s. Lead leg was locking out a little bit so we’ll need to work on her knee drive, keeping the heel tucked a little longer.
Quickstep Drilling with Raelle Brown
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Just started with Raelle, a rising junior, this summer. She came with a lead-leg kick, a swinging lead arm, and a flat trail leg. So we’ve been working on all of those things. In this session, we focused mainly on keeping the lead arm cycling up and down so that the hips and shoulders wouldn’t twist. We did over 20 reps. This vid includes two reps over 30’s and two reps over 33’s.
Lead Arm Instructional Video
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In this video I discuss how keeping the lead arm from crossing the body can improve lead leg mechanics, trail leg mechanics, and overall speed and balance. Clips and screenshots from recent hurdle training sessions are featured.
Quickstepping with Janie
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Janie, my gymnast who hurdles once a week, had a good spring season and is now getting ready for next year. Yesterday we did some quickstep drilling just to get some reps in and develop some muscle memory. Still lots to work on in terms of technique. Hurdles are 22 feet apart for the reps over 30s, and 23 feet apart for the reps over 33s. It’s 32 feet to the first hurdle.
Malik Mixon Hurdle Drilling May 26, 2024
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This video features video clips filmed my Malik Mixon’s dad during a training session yesterday. Malik, whom I had worked with often during his high school years, and who completed high school two years ago as the top 110 high school hurdler in the nation, came up for some hurdle training as he returns from an Achilles tear that occurred in his freshman year of college. So this session was just...
Over Three Hurdles from a Standing Start with Teri Pridgen
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Over Three Hurdles from a Standing Start with Teri Pridgen
Competitive Block Starts featuring Ayden Thompson
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Competitive Block Starts featuring Ayden Thompson
Alternating Workout with Marie Madsen
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Alternating Workout with Marie Madsen
100H work with Teri Pridgen, November 19, 2023
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100H work with Teri Pridgen, November 19, 2023
300s over 7 hurdles with Tevin Colson
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300s over 7 hurdles with Tevin Colson
Trail Leg Fence Drill, Team Steve Style
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Trail Leg Fence Drill, Team Steve Style
Team Steve Downhill Hurdling Academy #5
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Team Steve Downhill Hurdling Academy #5
2x300 over the First Six Hurdles with Tevin Colson
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2x300 over the First Six Hurdles with Tevin Colson
3x200 over the first five hurdles with Tevin Colson
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3x200 over the first five hurdles with Tevin Colson
200’s over Four Hurdles with Tevin Colson
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200’s over Four Hurdles with Tevin Colson
Back on the Curve with Tevin Colson, over Five Hurdles
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Back on the Curve with Tevin Colson, over Five Hurdles
Last 3 Hurdles Workout with Marie Madsen
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Last 3 Hurdles Workout with Marie Madsen
Last Hurdle Session with Ayden Thompson before he Heads off to College
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Last Hurdle Session with Ayden Thompson before he Heads off to College
How tall are those orange hurdles? Thanks coach.
@@connortanferno5474 they’re 24 inches
Applies a lot to my writing business as well: "Keep creating problems, keep solving the problems." Great video, thank you for taking your time to shoot it!
@@jandanielnemeth9330 thank you, love the analogy!
Motivation for me to do some coach. Great job
I ran hurdles way way back and I had an awesome coach that gave me a good pointer. The arm opposite of the leg that jumps the hurdle first should be extended like you are trying to touch its toes. This extends your jump and can improve time. 😊 it takes some practice but once you get the hang of it definitely makes a difference!
Great video. Thanks
Great video ❤
@@Wyandanch32 thank you!
How far are the hurdles from each other… great video
@@Wyandanch32 12 feet apart. That’s my standard spacing for the marching popover drill. Could go as many as 14 feet apart for males. But in this video it’s 12 feet for both the boy and the girl.
Thanks
Top coach
@@edetsy12 appreciate it!
Steve, what do you think about the hurdle heights & distances in youth/junior track in the US? Perhaps it is just me, but I think between the schools and AAU they need to scale the events more appropriately. Similar to Little Athletics Australia.
@@zachgray8007 I’d like to see 36-inch hurdles for 15-16-year-old boys in youth track. The jump from 33 to 39 is too much.
@@stevemcgillhurdles Do you think this progression is too slow then? www.littleathletics.com.au/wp-content/uploads/2023/05/Hurdle-Specifications-2022-2023.pdf
@@stevemcgillhurdles Thanks. Do you think this is too slow of a progression then? U16 boys are over 76cm/30" for 100m in the Aussie system. www.littleathletics.com.au/wp-content/uploads/2023/05/Hurdle-Specifications-2022-2023.pdf
My daughter is a Jr in high school hurdler 14.80. What is a good session for hurdle training as far as getting in shape. How many sets to start to 3 hurdles and then start to 4 -7? She does run some 200 sprints on occasion to keep in better running form and shape. She likes to train a ton and just looking for tips.
@@chadgerrits8725 For hurdle endurance I use the quickstep drill - 5-8 hurdles spaced 22-23 feet apart for a quick three-step rhythm. 31-32 feet to the first hurdle for a six-stride approach, from a standing start. About 15-20 reps total, and that can be divided into sets of two. I use that workout a lot in the fall, building up to clearing as many as 200 hurdle clearances in a single session. Then we’ll beginworking on the block start when the indoor season starts. With the high volume of the quickstep drilling in the fall, the endurance to run a 10-hurdle race is there, and then the focus for the rest of the year can be on getting faster. Now, if your daughter has technical flaws to address, then you’d need to decrease the volume so you’d have more time to teach and correct.
Good job steve
another hit as usual
@@RT.unkown thank you!
Beautiful!
That was awesome thanks! Even the process of analysis to solve the issue is really helpful, along with the initial locked leg. Keep up the great work! 😎
@@dula4552 thanks so much!
very helpful
Great video I learned a lot watching it
@@loo922 thanks, appreciate it!
Thanks for sharing
Coach, please note that coaches listen, consider the scenarios you encounter, and appreciate your analysis. Thanks
Great video, thanks for sharing!
🥶🔥
good stuff coach
please, distance between hurdles?
Popover drill: 12 feet, quickstep drill: 25 feet (33 feet to first hurdle)
yessir!
Is he still at usc?
As of now, yes
👏👏
whats the difference between the quick step and the cycle drill other then the distance? is it something with the trail leg?
The quickstep is basically a sped-up version of the cycle drill. Spacing increases and the height of the hurdles increases. I’ll do quicksteps at race height, but will never do cycle drilling at race height. Increasing the speed increases the risk factor, and could expose flaws that remained hidden in the cycle drill.
Coach, how did you get her to get over her fear of approaching the hurdle sprinting so quickly? I’m having a somewhat difficult time with my girls.
Because of her gymnastics background, she never had any fear of the first hurdle, as it mimics one of the events in gymnastics. But generally, to answer your question, I’ll address fear by starting with the hurdle being lower than race height, or maybe I’ll just put a cone there, so they learn to focus on driving and sprinting instead of fixating on the hurdle.
Steve, I like to think that I'm a pretty good hurdle coach...10 state champions, blah, blah, blah, but your ability to dissect, conceptualize and clearly explain each element in ways that never even occurred to me is truly amazing. Thank you many many times for your thoughtful hard work.
I really appreciate that, Mark. Being an English teacher has helped me learn to break things down in ways that people can understand them and apply them.
Okay i think it would be great for us to talk about and show evidence of ascending rhythym off the first hurdle until top speed while remaining fluid.
Yeah I would need to find a race to break down to show that - how the cadence increases as speed increases.
@@stevemcgillhurdles sounds great that and unitizing/rotary/cycling both knees at the same time would be a real help for people that are fighting the hurdles.
@@Sealae80 ah, gotcha. I’ll see what I can come up with.
really liked this video i’m going to try this and hopefully it will help me on the curve for the 300m hurdles
That start is lacking a bit, but for a first-year hurdler, she's looking strong! Keep at it!
Yeah I kept it safe today since it was day one. We’ll add explosiveness.
@@stevemcgillhurdles Hey, I want to say thank you for your videos because they really have helped me understand how to improve going into the 42"s.
@@David-McCormick glad to be of help.
He was a superstar in the track world - a generation too soon to make the real money that is in the sport now, but man oh man was he ever GREAT??
Yes and the battles he fought are a big reason why there is real money in the sport now.
How many steps does he take to the hurdle?
Eight
You sir inspire me💪🏾
Thank you!
Still got it
Thank you ! I loved learning about the Tap dance.
Much appreciated!
Liu Xiang lead arm descend at takeoff. The Japanese Izumiya is a Xiang clone mechanically, except shorter. Will be interesting to see how fast he winds up going
Great breakdown Coach
Thank you!
I’m a junior in high school and have my first meet of the season this Saturday. I’m on 110m and 300m hurdles this meet, but I haven’t done 110m since freshman year (my time is 20 seconds, awful I know) and my 300 time just isn’t where I want it to me (47.58 seconds) My coach and teammates keep telling me to lead with my knee and bring my trail leg to my armpit but I have no idea what those mean, any advice?
I’d say for the meet just run as fast as you can and don’t worry about anything else. But after that you need to ask your coach what lead with the knee means and maybe ask one of your teammates to show you how to do it.
I’m in the same boat Coach…I’m training for USATF Masters championships for this summer
Sounds great! Good luck!
Jump lower (don't jump so high) over the hurdles! You will beat even the fastest runner with a lower jump. Promise
She's nice
How much is the spacing of the hurdles? And what height is recommended? The actual height of the event? Or lower for practice first?
For the first part of the video they were doing block starts, so the hurdles were at race height and moved in one foot from race spacing. For the popover drill I keep the hurdles at least one click below race height, and often two clicks. The spacing there is usually 12 feet between the hurdles, maybe up to 14 feet for males.
Thanks! @@stevemcgillhurdles
What would you recommend I do as a high school coach over 300 hurdlers for the first week with athletes who have never done it before? Most of them are very new to track in general. @@stevemcgillhurdles
@@stevemcgillhurdles What do you recommend I do with high school 300 hurdlers who are beginners for the first week?
@@aarontoalet a whole lot of stuff. Some speed-endurance work so they can handle the distance, some hurdle drilling to improve their hurdling technique, some full-speed hurdling over the first 2-3 hurdles to get them a feel for the rhythm of the race.
Comparing men’s hurdling to women’s is unfair as a training process?
The foundational principles are the same, I would say, even over 42’s. But yes, it’s a lot easier for women to put their bodies in the most effective positioning. The most important foundational principle in this video is make sure the lead leg knee is higher than the crossbar before extending the foot.
Still got it!
Progress
I have an extreme difficulty keeping my trail knee over my heel when going over the hurdle. I keep on falling foward and losing my balance
Any tips ?
Sounds like there’s something going wrong in your sprint mechanics. Trail leg problems are almost always caused by flaws in sprint mechanics. Are you keeping your ankles dorsiflexed? Are you running on the balls of your feet? Check there first and get with a sprint coach who can critique those things for you.
flawless
Teri’s cookin’ up 👏🏾👏🏾👏🏾👏🏾
Hey coach i can my 100 meter in 10.98 but then also i face difficulty in hurdles I can’t accelerate in between the hurdles i have my personal best of fastest flying 10 meter 1.02 seconds . Then also i’m not able to run below 15 seconds From block to first hurdle i run 2.24 seconds without reaction 3 hurdles electronic i run 4.7 but then also i finish my race like 15.5 on 91 cm i run 14.4 On 99 i run 14.4 But I always feel I’m reaching the hurdles like I’m not accelerating Almost i all the drills which you showed in the video , And also sir i put between the hurdles 10 meter to practice 3 step so i can accelerate in 9.14 but its not working and i practice hurdles height of 1.18 meter that’s help to build confidence on the 1.06 so i don’t fear from hurdles i have confidence Give some advice so i can accelerate in between the hurdles
Sounds like there’s something going wrong with your start, and/or with your angle of take-off into each hurdle. Send video to my instagram and I’ll take a look - @artofhurdling.
@@stevemcgillhurdles i have dm on your instagram
@@stevemcgillhurdles invitation need to accept