September 16, 2019

In the video below, a 400 hurdler I’m working with is learning how to alternate lead legs for the first time in his life. We started off with some easy three-stepping drills, followed by some two-stepping alternating drills, followed by four-stepping alternating drills. By the end of the session, as you’ll see, he was really getting the hang of it. The hurdles were well below race height, but we’ll work our way up to race height gradually.

I feel that the ability to alternate is a very useful tool for the 400 hurdler to have in his or her toolbox. Many hurdlers who learn how to hurdle by running the sprint hurdles (100/110m) don’t develop the ability to alternate lead legs because it isn’t a relevant skill in that event. But for hurdlers who specialize in the long hurdles, or for whom the long hurdles is the better of their two hurdling events, learning how to alternate is worth the time it takes. And if done correctly– taking the necessary steps to gradually build confidence in the weaker lead leg–then it can be learned fairly easily–more easily than you might think. The hard part is getting to a point where you trust the leg when moving at full speed in a race. Ideally, you want to get to a point where the outside observer can’t even tell which leg is your stronger lead leg. Here are the steps I take, drill-wise, to get a hurdler to that point: read more

August 10, 2019

I had a chance yesterday to catch up with my former athlete Keni Harrison, who had a rare day off from training in Austin, TX, where she trains under coach Eldrick Floreal. We talked on the phone for about 45 minutes, and I was able to embed an interview within our conversation. Keni answered questions about her 2019 season, her thoughts on the upcoming World Championships, her past disappointments on the track, her emotional growth as a person and as an athlete, and her thoughts on Sally Pearson’s recent retirement announcement. The interview portion of the conversation is transcribed below:

Steve McGill: When we talked in 2016, you were telling me about how you felt your growth as an athlete had exceeded your growth mentally–that you weren’t ready for the pressure that came with being a celebrity athlete. In what ways, would you say, have you grown from then to now?

Keni Harrison: The experiences that I’ve had have allowed me to grow; I had no choice but to grow. Whether that’s negative or positive, I don’t know. But I try to push aside the negative. And when something works, I just keep doing it. I’m continuing to mature, to take the good with the bad. Knowing that the things I struggle with are mental for the most part, I focus on that aspect of things. I now I see a sports psychologist. I know I’ve had my struggles, but it’s about finding a solution. In that sense, seeing a psych has made an impact on my life. read more

August 3, 2019

Very rarely do I see hurdling videos on Instagram that really grab my attention, but it happened when I saw this post of Aries Merritt doing a quick-feet drill. I’ve watched it over and over again, and I really love it, to the point where I’m sure I will be incorporating into my cadre of drills starting in the fall.

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Quick feet!! 👣 Aries Merritt 🇺🇸 hurdling over mini hurdles. 🚧 🔥👍 💯 @amhurdlestar . . . . . #athletics #trackandfieldlife #trackandfield #nike #teamusa #runnation #usatf #sprinting #sport #olympics #nikerunning #sprinter #olympian #followme #diamondleague #instagood #hurdlelife #hurdle #hurdles #theathleticsclub #nikeathlete #110m #throwbackthursday #trackandfieldnation #worldrecordholder #instamood #runnerslife #runnersofinstagram #runnerscommunity

A post shared by You Are Your Only Limit 💯 (@theathleticsclub) on Jul 31, 2019 at 5:19pm PDT

Here are the things I like about it:

1. The three-step rhythm. As I’ve stated before, I almost exclusively use drills that are done to a three-step rhythm, because I love how such drills incorporate race rhythm and teach the body to ingrain that cadence from the very beginning of the season.
2. It requires a high level of concentration, which again, mimics the type of focus required in a race. The hands and feet have to adapt to the spacing.
3. It shows that between the hurdles and over the hurdles is one continuous motion, with no pauses. I don’t like drills in which pauses are part of the design of the drill. At no point in the hurdling action do you want to pause. At no point in the hurdling action do you want to have the front leg clearing the barrier while the back leg remains on the ground. I see a lot of drills like that, and just about everybody seems to use them, but I prefer drills like this one here. Keep it moving!
4. Because the hurdles are very low, the drill doesn’t put a lot of pounding on the legs. 

My impression is that this drill is designed for elite-level hurdlers who are compelled to “shuffle” between the hurdles because they don’t have the space to sprint. So it teaches the body to react! react! react! So, even though I don’t coach anybody who runs sub-13, I can see how I can use this drill to my own benefit for my hurdlers, just by making the necessary adjustments.  read more

July 24, 2019

With Team Steve Speed & Hurdle Camp #6 being a little more than two months away, I wanted to write a post that explains my whole philosophy behind why I do these camps, and why I find them very gratifying.

As an English teacher, one thing I always tell my students who see themselves as different or weird is, “Hey, everybody’s weird in their own way. Be weird in your way.” One way in which I’m weird as a track coach is that I really, really don’t like hoarding “secrets” that are accessible only to the athletes whom I coach. Throughout my career, I’ve always been willing to help athletes from opposing schools or clubs, and have had them come and practice with kids that I coach regularly. My attitude has always been, if you have the sincere desire to get better and to do the necessary work required to get better, and you come to me seeking assistance on your quest, and I have the knowledge and wherewithal to help you, then I have an obligation to use my gifts in such a way that you are able to enhance yours. read more

July 17, 2019

When the school year ended this past May, I was planning on setting up a whole bunch of interviews and conducting them throughout June and July, so that I’d be in position to start the first draft of the book by August or September.  But I got a call from my brother during exam period informing me that my mom was in the hospital again, and that “it’s not looking good.” A week later, on June 3^rd, she was gone.

I drove to Delaware from my home in North Carolina, spent the week up there with my siblings. Since coming home, I’ve been writing a lot of poetry—most of it related to my mom—but haven’t been working on the biography very much at all. Indeed, I kind of checked out from my life for a while—stayed away from coaching for about a month as well. I loved my mom dearly, as did all three of my siblings, and the loss of her really tore us apart. I found the grief to be tremendous, almost unbearable. Even though I knew she had lived a full life, that she died knowing that all of us loved her, and that she had died peacefully, none of that could help me deal with the fact that I really, really missed her. read more

March 27, 2019

In my three days in Maryland at the home of Renaldo Nehemiah to begin work on a biography of him, I kept a journal of my thoughts at the beginning of each day. My notes are below.

***

March 25, 2019 (morning)

I was 14 years old when Renaldo Nehemiah became the first hurdler ever to break the 13.00 barrier in the 110m high hurdles. I didn’t see the race when it happened, as I didn’t follow track closely at the time. Not until the following year – my sophomore year of high school – did I start hurdling, and I saw the race on tape when my coach showed it to me one day. I was so in awe that I fell in love with the hurdles instantly. Now here I am at the age of 52, about to board a plane to meet Mr. Nehemiah himself in our beginning stages of collaborating on a book about his life.

I’ve never met Nehemiah in person. I never watched him run in person. In the second year of my website’s existence (2005), I interviewed him for a profile piece I wrote on him. Prior to that profile piece, I had written one on his high school coach, Jean Poquette, who shortly after contacted Renaldo for me, and the connection was made. That interview was a whole lot of fun to conduct, and the subsequent article – some 5,000 words long – turned out really well. I often found myself involuntarily thinking that it was the best writing I had ever done, even though at the time I had let any aspirations of pursuing a professional writing career fade into the background of my mind. read more

July 31, 2018

Trusting the Athlete

For coaches, the temptation to be too hands-on on race day is very real. It’s a temptation I’ve learned to avoid over the years. At USATF Junior Olympic Nationals this past weekend in Greensboro, NC, a younger coach asked me if, after all these years, I still get nervous when my athletes compete. I laughed and answered “I sure do. The day I no longer get nervous prior to an athlete’s big race is the day I need to stop coaching.” But at the same time, I don’t want to pass on any nervous energy to my athlete. I want my athlete to know that I care, that I’m in it to win it as much as he or she is, but I don’t want him or her feeling that I doubt his or her abilities to come through on the big stage. I want to exude confidence, and I want that confidence to be real.

At this year’s nationals, I had four hurdlers competing – all of whom I coach privately. And because so much of coaching is about relationship building, a coach’s emotional investment in an athlete’s success can be very intense. The more we get to know these athletes as people, and the more we find ourselves growing as individuals as a result of our relationships with our athletes, the more we care about them, and the more we want to see them succeed. read more

July 20, 2018

Hello hurdle coaches everywhere!

Coach Hector Cotto and I are pleased to announce that we will be conductiong our first-ever Team Steve Hurdle Coaches’ Clinic this coming fall.

It will take place at the same place as our first two camps for athletes – the JDL Fast Track in Winston Salem, NC, on Saturday October 13, from 9am – 4pm. At the coaches’ clinic, I will be giving hurdle coaches the opportunity to learn the methods I’ve used in coaching some of the best hurdlers to come out of the state of North Carolina over the past 20 years or so, including current 100h world record Keni Harrison. For more details and to register for the clinic, follow this link at Coach Cotto’s sprinthurdles website: https://go.sprinthurdles.com/team-steve-speed-hurdle-camp.

My goal for this clinic is for coaches to be able to coach these methods to their athletes – methods that I am convinced will lead to consistent success and significant improvement regardless of the athlete’s talent level. The concept is simple: the less effort you can put into getting over the hurdles, the more effort you can put into getting down the track. At the clinic, I will be breaking down the ways I use to make hurdling easy and efficient for the athlete. read more

July 19, 2018

Time for an Update!

It’s been a while since I’ve written a blog post, so it’s time for an update. Since my last post, I’ve done a third Team Steve Speed & Hurdle Camp. This one – the third one – took place on the weekend of June 9-10 at Woodlawn School in Mooresville, NC. While we didn’t have as many athletes as we did at the first two camps, the quality of the work was at an all-time high. Despite the 90-degree temperatures, we were able to pack a lot of drilling, block work, and long-hurdle work into those days. Thanks to coaches Hector Cotto, Kevin  Howell, and Garrison Rountree for their invaluable assistance and instruction. There are plenty of photos from the camp, which can be found here on the hurdlesfirst facebook page.

Meanwhile, I’ve been coaching all summer long, and have four hurdlers who will be competing at the USAT Junior Olympic Nationals, which will take place less than two hours from where I live, at NC A&T University in Greensboro, NC. If you’ll be there, I’ll see you there. read more

April 2, 2018

Team Steve Hurdle Camp II Was a Huge Success

Back in November my coaching team and I conducted our first Team Steve Speed & Hurdle Camp at the JDL Fast Track in Winston Salem, NC. This past weekend, we did our second one, at the same venue. Though we didn’t have as many athletes this time around, mainly due to it being Easter Weekend and also due to meets being held this past weekend, the 32 athletes who did come were an absolute joy to work with, and they came away from the camp having learned a lot by facing every challenge that we presented to them.

Of the 32 campers, we had athletes come from eleven states, including North Carolina, Virginia, Maryland, Tennessee, South Carolina, Alabama, Michigan, New Jersey, West Virginia, Georgia, and Texas. Oh yeah bruh, they come from far and wide to train with Team Steve! In the two days, we packed in a lot of training. We worked on block starts with no hurdles, block starts with hurdles, technical drills, strength Exercises, rhythm development drills, alternating lead leg drills, curve hurdling drills, sprint mechanics drills, and I’m probably forgetting one or two drills. read more