All-American in 14 Months – Alexis Sumpter

Alexis Sumpter learned to hurdle only 14 months ago.

3 stepping

She learned to take 8-steps to the 1st hurdle

She learned to 3-steps in between the rest of them,

and she did well enough to run a best of 13.12s over the 80 meter hurdles, at the USATF Youth National Championships.

That was last year.

This season she picked up where she left off, ingraining good habits with cycle drills, adapting to speed with jammed-hurdling, and challenging herself to run even faster with 7-stepping.

jammed & 7 stepping

She successfully adapted to the 100m hurdles

She successfully 3-stepped her first race (2nd, bc she fell her very first race)

She successfully qualified for the USATF and AAU Junior Olympics,

and against her 13 year old peers, she finished 5th and was crowned All-American in the very last race of the season.

AAU all american 5th place

AAU 5th place

The 2017 AAU 13yo Girls 100m All-Americans!

A 15.04 personal best in her first year over the 1oom hurdles (13-14yo age group), and next season I’m already thinking 13s!

Last season (2016) she got a taste for nationals in her first season as an 80m hurdler

This season (2017) she got a taste of those finals at the national championships.

and I suspect she will soon have an appetite for GOLD in her 3rd season as a sprint hurdler (2018).


So what will be the focus during the off-season?

  • The Cut-Step
  • The Arms
  • & The Trail-leg

Her arms need lots of work over the fall training season. Lots and lots and lots of reps is the cure.

Arms need work

She’ll also need to continue working the cut-step when performing her cycle drills.

The trail-leg will bring it all together and allow her to truly SPRINT off of those hurdles and onto her own level where she gets out ahead and pulls away from the competition.

working trail leg

It will take lots of work and lots of reps, and a greater commitment to perfection than this past season, and so long as she keeps showing up and giving her 100%, I will continue to help her climb the ranks to be the very best 100 hurdlers in the world!

Alexis Sumpter

Alexis @ the 2017 AAU Junior Olympic Games

~Season 2 updates and reviews are being uploaded to TSHS – Youth daily and you can join at sprinthurdlestraining to learn the complete progression that Alexis and hundreds of other coaches around the world are using to get REAL-LIFE-RESULTS with their hurdlers!


How’d your season go?

Let me know in the comments below!

Enjoy your summer break and I’ll be back with more updates on the youth hurdles in the Fall!

Run Fast.

Make Them Chase You.

-Coach Cotto

  • Andal Pierre

    Congrats great job!!!