This Hurdle Mobility (HM) routine is more plyometric than most HM
exercises and routines, so it's called HM "Plyo Style." That said, it
is still a great way for a runner to get functionally strong, improving
posture in a running specific manner. Also, this routine will introduce
more lactate into the system than most HM routines and for that reason
it may be more appropriate for middle distance athletes...but honestly,
it's appropriate for all distance runners depending on the time of
year
Jay Johnson
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Thanks so much for the comment - and glad that it fits into the world view of a coach as accomplished as Steele (who've I've also heard is a great guy). To me this is a great example of a "functional" exercise for a distance runner - you're challenging the strength and flexibility of the posterior chain, there is a subtle plyometric component and metabolically this is hard as hell...but it's very similar to running and I love using it at the end of a hard track workout for that reason.
...long winded way to say thanks and to reinforce the idea that this routine is all about posture - it should look similar to running in terms of posture, even though the knee angle/hip flexibility is extremely exaggerated.
Myreon1 - Good to hear it - we'll show other, more traditional HM routines in the future.
800mKing - At the risk of sounding like a jerk, set up the hurdles (just set up 4), get someone to video you doing it and then you watch yourself. I'll bet you're leaning forward, with your back/butt looking like the letter "C." After resting 3 minutes do it again and use the cue "stay back" or "up tall" and see if you improve. This is a great way to feel your core as it should feel during running.
You could argue this is appropriate all year long but honestly we just use this specific HM routine during the season, for the plyometric and metabolic challenge it presents...but you could use it in the fall as well, especially after your first 2-3 months of training.
KarenK - Wow, lots of questions - thanks. Height is always 30", though I've never coached anyone over 6'2". But the hurdles are there more as targets/guides - I don't want the foot to go over the hurdle as a fatigued athlete might hit a hurdle and there is simply no need for that risk.
I think this is a great drill for all HS athletes, even the uncoordinated ones as it will help them with their coordination and the metabolic demand is appropriate during track (you're working for about 30 seconds - you produce some lactate, but not a ridiculous amount...and HS kids seem to be able to handle a ton of lactate).
No breathing cues, but maybe there should be...that's the problem I suppose with me sharing all of this...I see all of the ways I can/should/need-to change things. However, the athlete has enough to think about with the task (over 1, back 1, over 2, back 2, etc.) and posture, so breathing cues would have to come much later in a progression.
Jay, Congrats on the new music. Sara is a beast. Can't wait to see how her outdoor season goes...
As far as being a plyo skill, what is your view on HS'ers working this drill? It appears to still have the eccen/concen component without the added force that some other dynamic plyos exert. Also, any tips on breathing cues? Do you suggest a progression of heights, or do you have a standard?
Nice. I am a big fan of hurdle mobility. Did alot of it in college at Oregon with Dan Steele. Good that there is a focus on posture. It seems like alot of people are too worried about getting their knee as high as they can whicih sacrifices upper body posture.
