Coach ,

Coach Parno is the Associate Head Track and Field Coach at Minnesota State University. While being led by Parno, the maverick sprinters and hurdlers have experienced unprecedented success, including coaching 11 Individual/relay NCAA National Champions. 

Here are 3 drills that Chris Parno teaches his college athletes and Olympic hopefuls. 

One of Coach Parno’s favorite drills for hurdlers is the Cut Step Drill, which will start by placing a hurdle against a wall or some other flat surface. 

Cut Step Drill

Cut Step Drill

The runner will position themselves a few steps away from the wall and then begin by taking a couple of steps toward the hurdle. Once they reach their cut step, the runner will get their drive foot down beneath their hips before projecting into the hurdle. 

This drill doesn’t require the runner to make any actual hurdles. Rather, their simulating the jump will end with their lead foot being placed against the wall just above the hurdle. 

“Cutting” that last step before the hurdle a bit short allows the runner to project into the hurdle. The runner wants to start feeling the hip projection as they lead into their hurdle, which will help propel them forward when making their jump without losing momentum. 

One Step Leads and Trails

One Step Leads and Trails

Coach Parno recommends the One Step Leads and Trails drill, which starts with three hurdles being placed about 3-5 feet in between one another. 

The hurdler will then start with the runner approaching the side of the first hurdle (meaning they aren’t jumping over the entire hurdle) and getting their lead leg only over the hurdle. 

Once they land, they’ll have to return right back into their hurdling position after a quick contact with the ground and get into their golden position take-off before sending their lead leg over the second hurdle. 

The goal for this drill is to get the rhythm down of these golden position take-offs and get repeated attacks into each hurdle in order to build repetitions. 

Another important part of this drill is that the coach makes sure the runner’s lead arm is coming down and around as they make their jump. 

6 Step Starts

6 Step Starts

Coach Parno’s ‘6 Step Starts’ drill starts with the coach putting a piece of tape on the track where the hurdler’s sixth step should land. Then the hurdle will head off the blocks and by their sixth step, they should have already launched into the first hurdle. 

This drill is particularly effective for getting runners to push off the blocks because if they haven’t reached that piece of tape by their sixth step than they’re not excelling at the start of the race efficiently. 

Coach Parno’s ‘Hurdle Drills’ course details all of the main drills he has used to turn Minnesota State into a national powerhouse. 

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