Alternating Workout with Marie Madsen

Had Marie do an alternating workout yesterday. We did some 8-stepping with the hurdles 15 meters apart, and then some 10-stepping with the hurdles 19 meters apart. Probably will bump that up to 20 meters apart next time; it looks like she’s stuttering on those but she’s not; the spacing is too close. She used her weaker lead leg on the first and third hurdles. After the workout we did some lighter drilling for her weaker leg to work on arm swing and knee drive.

[@jameshegeman5660]

I would really encourage her to do whatever is necessary to learn not to allow the lead leg foot to come up internally rotated (she does this when leading with her right leg).
This is a bad habit that girls/women, especially, develop because they oftentimes have a lot of hip ROM. But it’s inefficient and allows unhealthy knee mechanics. The lead leg must come up either neutral or externally rotated. This allows the athlete to lean slightly to the lead leg side, for easier trail leg clearance (and better running mechanics).
IMO learning to keep the leg neutral or externally rotated will also help to prevent ACL injuries (if the athlete is also playing, say, soccer or basketball).

[@stevemcgillhurdles]

Yes we worked on that in our drilling after the workout, and will continue to work on it. The right leg is her weaker lead leg and we’re trying to develop it for when she needs to use it in the 300 hurdles.

[@jameshegeman5660]

@@stevemcgillhurdles That’s nice when you get a long hurdler who prefers a left-leg lead.

[@stevemcgillhurdles]

@@jameshegeman5660 yes it makes negotiating the curve a lot easier.