3d • Ask Coach
Strong First Step Drill
Following on from the wickets chat a few weeks back — here's the same principle applied to the very first step out of the start.
When an athlete's first step skims low and the torso pops straight up, the fix I keep coming back to is a single mini hurdle placed right where step one lands.
The task does the talking: to get over it, the knee has to drive up and through, the shin stays projected, and the body holds its angle a beat longer.
No cue barrage required.
The setup rule matters more than the hurdle itself: set it low enough that they clear it without thinking about it.
If they're jumping it, it's too high — drop it until the movement changes but the effort doesn't.
One cue max, then let the drill talk for a few reps before you say anything.
It's the same idea as the wickets: build the constraint so the movement you want becomes the easiest option, and save your voice for what the drill can't fix.
What's your go-to constraint for the first three steps out of the start?
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Strong First Step Drill
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