hurdle training and techniques (ppt)

Hurdle Technique and Training

100/110h • Combination of sprint ability and hurdle technique o A fast hurdler is a fast sprinter

• Workout balance o Start/Acceleration o Hurdle Technique o Sprint development

Early Season Training • Conditioning/Strength development o Running- Extensive repetitions (i.e. repeat 200’s, 300-200-100 cutdowns, grass runs) o Hurdling-Focus on strength and repetition of movement • Stationary drills- Wall drills and hurdle mobility, seated drills • Movement drills- Skip drills • Conditioning drills- Down and backs o Hip Strength and Flexibility should be the primary focus of your early season training regimen

Early Season Training • Acceleration o If you cannot maintain a proper hurdle pattern through 3 hurdles, why go through 6 hurdles? o Acceleration ladders to the first hurdle • 100m hurdles- Start line - .60 meters – 1.65 – 2.95 – 4.40 – 5.95 – 7.60 – 9.35 – 11.05 – Take Off • 110m hurdles- Start line - .60 meters – 1.70 – 3.05 – 4.55 – 6.20 – 8.00 – 9.90 – 11.70 – Take Off • 7-step start o Body type o Athlete strength levels

Hurdle Spacing • Run the times you want to run, not the distance you have to run • Reduce spacing between hurdles by 1.00-1.50 meters

Touchdown times • Evaluating times on hurdle repetitions will let you know when the athlete can progress o Ex. If an athlete is running 15.0 touchdown times through 4 hurdles but is inconsistent through hurdles 5 and 6, you can A) add more repetitions through 4 hurdles to increase strength, B) reduce spacing on hurdles 5 and 6 to help athlete maintain sprint rhythm.

• Evaluating times on hurdle repetitions will let you know when to end a workout! o Ex. If an athlete has run two reps through 6 hurdles at 14.8, then 15.2, you can A) increase rest between reps, B) reduce the following rep to 4 or 5 hurdles, or C) end the hurdling session and run straightaway sprints to replace hurdle reps.

Touchdown Times 110 Meter High Hurdles

Target TIme

Hurdle One

Hurdle Two Hurdle Three Hurdle Four Hurdle Five

Hurdle Six

Hurdle Seven Hurdle Eight Hurdle Nine

Hurdle Ten

Finish

12.8

2.4

3.4

4.3

5.2

6.2

7.2

8.2

9.2

10.3

11.4

12.8

13

2.4

3.4

4.4

5.4

6.4

7.4

8.4

9.4

10.5

11.6

13

13.2

2.5

3.5

4.4

5.4

6.4

7.4

8.5

9.6

10.7

11.8

13.2

13.6

2.5

3.6

4.6

5.6

6.6

7.7

8.8

9.9

11

12.2

13.6

14

2.5

3.6

4.6

5.7

6.8

7.9

9

10.1

11.2

12.4

14

14.4

2.6

3.6

4.7

5.8

6.9

8.1

9.3

10.5

11.7

12.9

14.4

14.6

2.6

3.7

4.7

5.8

7

8.2

9.4

10.6

11.8

13

14.6

15

2.6

3.7

4.9

6

7.2

8.3

9.5

10.7

12

13.2

15

15.5

2.7

3.8

5

6.2

7.4

8.6

9.8

11

12.3

13.6

15.5

16

2.8

3.9

5.1

6.4

7.6

8.8

10.1

11.3

12.6

14

16

Touchdown Times 100 Meter Hurdles

Target TIme

Hurdle One

Hurdle Two Hurdle Three Hurdle Four

Hurdle Five

Hurdle Six

11.8

2.2

3.2

4.1

12

2.3

3.3

12.3

2.3

12.8

Hurdle Seven Hurdle Eight Hurdle Nine

Hurdle Ten

Finish

5

5.9

6.9

7.9

8.9

9.9

10.9

11.8

4.2

5.1

6

7

8

9

10

11.1

12

3.3

4.2

5.1

6.1

7.1

8.1

9.1

10.2

11.3

12.3

2.4

3.4

4.4

5.4

6.4

7.4

8.4

9.5

10.6

11.7

12.8

13.2

2.4

3.4

4.4

5.5

6.6

7.7

8.8

9.9

11

12.1

13.2

13.8

2.5

3.5

4.6

5.7

6.8

7.9

9.1

10.2

11.4

12.6

13.8

14

2.5

3.5

4.6

5.7

6.9

8.1

9.3

10.4

11.6

12.8

14

14.3

2.5

3.6

4.7

5.9

7.1

8.3

9.5

10.7

11.9

13.1

14.3

14.8

2.6

3.6

4.9

6

7.2

8.4

9.6

10.9

12.2

13.5

14.8

15

2.6

3.8

4.9

6.1

7.3

8.5

9.7

11

12.3

13.6

15

Progressive Hurdle Drills • Rhythm drills o 3-step- Lead & trail isolation, over the top • Spacing- Women- 6-7 meters, Men- 6.5 to 7.5 meters o 5-step- Over the top • Spacing- Women- 11-12.5 meters, Men- 12-13.5 meters

• Technique Drills o Power drills- Over the top • Spacing- 10-12 feet o 1-step- Over the top • Spacing-6ft at 30”/36”

• Speed Drills o Contrast hurdling at 6” to 18”

Hurdling Cues • Lead leg o Lead with the knee first (two short levers are faster than one long lever) o Crack the whip (lead knee, push the foot, pull down on the backside)

• Trail leg o Toe up, knee up o Bring the knee through the armpit (110 hurdles) o Get the trail leg back to A-skip position (knee out front in order to drive off)

• Arm Action o Pull the door closed o Push the lead arm down the mid-line of the body o Tight trail arm (don’t overemphasize a large arm action) • Reduces over-rotation and loss of balance

300/400m Hurdles • Early season training o Extensive running (fartlek runs, timed grass runs, 200-400m repeats) o Extensive hurdle technique work for both lead legs • Stationary drills, skip drills, 4-step hurdle drills (use 100/110h spacing) • Stride pattern work (to 1st hurdle, between hurdles)

• Mid season training o Intensive repetitions • Vary between open running and reps over hurdles • Begin incorporating more hurdles into the rep o (4 hurdles + 100 open, 4 hurdles + 200 open, 5 hurdles x 100 open) o Broken hurdles reps (5 hurdles, :30-:45 recovery, 3 hurdles to finish)

Acceleration patterns for 300/400 hurdles 21 Strides

22 strides

23 strides

24 strides

.60 meters

.60 meters

.60 meters

.60 meters

1.70

1.70

1.70

1.70

3.05

3.05

3.05

3.05

4.55

4.55

4.45

4.45

6.20

6.20

5.95

5.95

8.00

8.00

7.60

7.60

9.90

9.90

9.35

9.35

11.90

11.90

11.20

11.20

13.95

13.90

13.15

13.15

16.05

15.95

15.20

15.14

18.40

18.00

17.34

17.13

20.86

20.10

19.48

19.12

23.32

22.39

21.62

21.11

25.78

24.68

23.76

23.10

28.24

26.97

25.90

25.09

30.70

29.26

28.04

27.08

33.16

31.55

30.18

29.07

35.62

33.84

32.32

31.06

38.08

36.13

34.46

33.04

40.54

38.42

36.60

35.05

43.00

40.71

38.74

37.03

Hurdle 1

43.00

40.88

39.02

Hurdle 1

43.00

41.01

Hurdle 1

43.00 Hurdle 1

Touchdown times H1

H2

H3

H4

H5

H6

H7

H8

6.49

10.84

15.19

19.64

24.09

28.64

33.29

38.07

6.54

10.94

15.34

19.84

24.34

28.94

33.64

38.44

6.62

11.09

15.57

20.10

24.68

29.35

34.13

39.00

6.69

11.24

15.79

20.37

25.02

29.77

34.62

39.57

6.74

11.34

15.94

20.54

25.24

30.04

34.94

39.94

6.82

11.49

16.17

20.84

25.58

30.42

35.88

40.99

6.89

11.64

16.39

21.14

25.92

30.79

36.82

42.04

Touchdown times H1

H2

H3

H4

H5

H6

H7

H8

7.19

12.24

17.29

22.32

27.37

32.52

57.74

43.09

7.27

12.39

17.52

22.58

27.70

32.93

38.19

43.62

7.34

12.54

17.74

22.84

28.04

33.34

38.64

44.14

7.47

12.73

17.99

23.28

28.60

34.03

39.52

45.08

7.54

12.84

18.14

23.54

28.94

34.44

40.04

45.64

Unique elements • Race conditions o Prepare your athlete for any conditions • Experiment with race patterns and starting with the opposite block setting o Wind, rain, heat…all will take an effect on the stride pattern of an athlete

• Athlete preparation o Have a desired stride pattern o Talk to athlete about adjustments that may need to be made o Confidence is created through preparation • Ability to hurdle with either lead leg • Ability to adjust on the fly