December 23, 2014
We did another version of the hurdle cycle drill with Hector Cotto this past Sunday. This time, instead of keeping the hurdles at the same spacing the whole way, we did some experimenting with the spacing and also with the heights of the hurdles.
The rep in the video is one of the last (and best) reps of the day. Earlier we had started with the first hurdle at 36”, but found that it was too hard to get into the rhythm of the drill with the hurdle that high with Hector having no momentum going into it, so we lowered that one to 33”. We kept the rest of the hurdles at 36” for most of the workout, then raised the last one (and then the last two) to 39” when he was successfully cycling without kicking out the lead leg over the 36’s.
As for spacing, we had started with the hurdles six and seven 17” and 19” apart respectively, but found that it was impossible to maintain the cadence. We found that 15” was a good distance to maintain the level of challenge but to give him valid opportunity for success.
Objectives:
1) Our primary objective is the same as in previous hurdle cycle drills – for both legs to cycle over the hurdle without deviating from the natural sprint motion.
2) To maintain the same cadence late in the rep (as the space between the hurdles increases) as maintained earlier in the rep (when the space between the hurdles was tighter).
3) To continue cycling (as opposed to hurdling) as the height of the hurdles increases later in the rep.
4) To maintain a forward angle into and coming off hurdles. NO STANDING UP COMING OFF HURDLES.
The Future:
We’re looking to do more experimenting with this drill. We feel that if we can keep a consistent race-like cadence in this drill, even as the spacings and the heights vary, we can duplicate the cadence in a race. So we do a lot of evaluating between reps when making decisions about heights and spacings. At some point we’ll probably create a set-up that simulates the cadence pattern of a race (where the middle hurdles are where the fastest touchdown times occur) so that Hector can acclimate himself to that sensation.
