1. A PERSONAL PERSPECTIVE John Baron – Level 4 Hurdles coach

2. There are 3 track events that involve the technique of hurdling SPRINT HURDLES - The event specifications is dependent on age groups from 70M in length for the under 13 age group, up to 110M for senior men. The number of hurdles used range from 8 hurdles for under 13 & under 15 boys & girls and under 17 girls. 10 hurdles are used for under 17 boys and under 20 & senior males and females. The distance between the hurdles and the height of the hurdles also vary for the different age groups. LONG HURDLES - An event specification which again is dependent on age groups. Under 17 girls compete over 300M with 7 hurdles at a hight of 2’ 6”. Under 20 & senior females compete over 400M in length with 10 hurdles at a height of 2’ 6”. All male long hurdles are 400M in length with 10 hurdles. The height of the hurdles are 2’ 9” for under 17 and 3’ 0” for other male groups. STEEPLECHASE - This is not a speed event but the technique over the barriers is very much the same as other hurdle events. Good hurdle technique will assist the athlete during the latter part of the event when fatigue begins.

3. THE DEFINITION OF HURDLING  The hurdle events are rhythmic events.  Speed is a basic requirement for hurdling, but the ability to express speed within a rhythmic pattern is more important.  Hurdle events are not jumping events. Racing over hurdles demands an elongated sprint stride with as little deviation from correct sprint form as possible  Technique, mobility, poise, muscular strength and stamina are qualities needed for the hurdle events.  The hurdles are a test of athletic versatility.

4. HURDLE EVENT SPECIFICATIONS SPRINT HURDLES

5. HURDLE SPECIFICATIONS LONG HURDLES MALE DISTANCE APPROACH SPACE FINISH HEIGHTNO of HURDLES U17 400M 45M 35M 40M2’9” / 0 84M 10 U20 400M 45M 35M 40M3’0” / 0 91M 10 SENIOR 400M 45M 35M 40M3’0” / 0.91M 10 FEMALE U17 300M 50M 35M 40M2’6” / 0.76M 7 U20 400M 45M 35M 40M2’6” / 0 76M 10 SENIOR 400M 45M 35M 40M2’6” / 0.76M 10

6. TECHNICAL ELEMENTS OF HURDLING Start Acceleration to the first hurdle Take-off phase Flight phase Landing phase Run between hurdles Run to finish

7. START

8. The start is in general as in the flat sprint. Trail leg is in the front position - eight strides to first hurdle.

9. ACCELERATION TO THE FIRST HURDLE

10. Maximum acceleration over the first stride. Eight strides to the first hurdle. This is usual but dependent on the athlete, it could be seven strides for the taller athlete or nine strides for smaller athletes. Increase in speed in considerably limited distance to the first hurdle. Strides get gradually longer up to the seventh stride. Preparation of the hurdle clearance by shortening the eighth stride by 5 to 15cm. Early straightening of the body from the fourth / fifth stride onwards. High running posture in front of the hurdle. Active touchdown on ball of the foot.

11. TAKE-OFF PHASE

12. Minimum loss of speed. Flight path of the centre of gravity as flat as possible. Take-off from the ball of the trail leg. High body position for the attack ( run tall ). Drive the body more forward, then upwards. Run into the hurdle, do not jump. Drive knee of lead leg rapidly to the hurdle, bring it to the horizontal position.

13. FLIGHT PHASE

15. Heel of lead leg is thrust over the hurdle. (toe upward) The straightening of the lead leg should not be stressed. Flat flight path of the centre of gravity. Lead leg is brought to the hurdle fast and in a straight line. Body is kept in sprinting posture. When above the hurdle, the trail leg is almost right- angled at both the knee and ankle. Arm movement counterbalances the leg movement. The lead arm is bent and moves backwards around the trail leg.

16. LANDING PHASE

17. Maintain tall position of body. Extend lead leg at the moment of landing, No lowering of centre of gravity. Landing on ball of foot. High knee lead of the trail leg. ( upward & forward ) Minimum loss in velocity. Fast transition into sprint.

18. RUN BETWEEN HURDLES

20. Three sprinting strides ( no overreaching ). Sprint between hurdles as fast as possible. Active arm movement.

21. RUN TO FINISH

22. Maximum sprint to the finish Pronounced forward lean of body - dip finish

23. HURDLE DRILLS WALKOVERS

24. 6 / 10 hurdles in line 4/5 feet between, set at comfortable height. Walk over with lead leg straight forward with high knee. Trail leg in hurdle action with heel tucked in. Walk tall, carry 2/3 kg medicine ball high above the head. 3 reps with right leg lead followed by 3 reps with left leg lead.

25. SPIDERS

26. 6 / 10 hurdles in line with feet touching, set at comfortable height. Walk over by placing one foot alternatively in each space. Walk tall 4 reps

27. HURDLE SKIPS

28. 6 / 10 hurdles in line as with spiders. Step over hurdle sideways in skip action with high knee. Operate with tall skipping action. 3 reps with right side lead followed by 3 reps with left side lead.

29. HIP FLEXOR RAISES

30. Stretch tall onto wall. Slowly touch foot to underside of hurdle rail. Up on ball of foot during drill. Don’t throw foot up. Work on 12 reps on each leg

31. TRAIL LEG ACTION AGAINST WALL

32. Aims to eliminate body adoptive positioning to focus on developing range of hip adduction. To assist ease of trail leg action, reduce the amount the body shifts during action. Ensure arms are kept straight and by supporting the athletes trunk, this will focus greater range of movement to be worked around the hips. Work at slow rate. Work on 12 reps on each leg.

33. TRAIL LEG PULL THROUGH

35. Place leg on hurdle rail. Slide foot along rail towards wall. Ensure foot is pulled up towards the shin as knee comes back in line of running. To reduce the amount the body shifts during action, resistance on hips and shoulder can be used. Work on 12 reps on each leg.

36. ONE STEP LEAD LEG DRILL

37. Action at side of hurdle. Aim to work on quick lead leg within a restricted space. Work on 6 reps on each leg over 6 hurdles.

38. ONE STEP TRAIL LEG DRILL

39. Action at side of hurdle. Aim to work a quick trail leg action. Focus on high knee off the hurdle and tight control of trail heel within the restricted space. Work on 6 reps on each leg over 6 hurdles.

40. ISOLATIONS

41. Aim is to perfect hurdle action by working over side of hurdles with lead or trail leg individually. Work on 5 strides between hurdles during early training months. Emphasis on action over hurdles not between the hurdles. Work on 4 x lead leg & 4 x trail leg with each leg over 6 hurdles. As competition period starts, work on 3 strides between closed spaced hurdles at a fast pace.

42. TRAINING SESSIONS It is difficult to give precise training sessions which will suit every athlete. The training session is dependent on the previous experience and progress of the athlete. This is particularly evident with young athletes new to event. Following you will find some examples of training sessions which could be useful or adapted to suit the individual athlete.

43. BEGINNERS It is usually in the lower age groups for the athlete to tend to jump the hurdle rather than run over the hurdle. It is important athletes get use to the 8 strides to the first hurdle and 3 strides between the hurdles. Start by placing sticks on the floor about 1.5 metres apart and 3 strides between. Get athlete to concentrate on 3 strides between the sticks with straight lead leg, proper trail leg action and control of arms over the sticks When progress is made by the athlete the sticks can be extended to the correct specification distance

44. BEGINNERS ( continued ) Further progress is made by putting small sprint hurdles, plastic “A” hurdles or small training hurdles in place of the sticks. Adjust the distance between the hurdles to enable the athlete achieve the 3 strides. The athlete can move up to the higher hurdle height when they are comfortable. Gradually introduce full specification hurdles.

45. MORE EXPERIENCED ATHLETES There is no set training pattern for a hurdles athlete, as it is dependent on the age and experience of the athlete. Some coaches start hurdle training at the commencement of the training year in October and others do not start their hurdle training until January / February. Hurdling is a speed event, therefore part of the training must involve sprinting and conditioning. Endurance running should be included for athletes training for long hurdles.

46. MORE EXPERIENCED ATHLETES ( continued ) Based on my own experience I include hurdle training for the whole of the training year. I only use one hurdle session per week for the younger lesser experienced athlete and two session per week for more experienced during the winter period up to the end of February. An additional hurdles session per week is included for the remainder of the season. It must be stressed the following training plans are only suggestions that can be used as part of a training programme. Every hurdles training session should commence with dynamic sprint drills followed by walk-over’s and isolation drills. For long hurdles concentrate on “other” leg hurdling.

47. SOME HURDLE TRAINING SESSIONS Sprint Hurdles 2 x (4 x 6 hurdles, 3min rec) - 5min set (close spaced early season) 2 x 2 hurdles, 2 x 4 hurdles, 4 x 6 hurdles - 3min rec (close spaced early season) 5 x 12 hurdles – slow walk back+ 3min – close spaced Block starts 5 x 2 hurdles - rec as required 10 x 6 hurdles - 3min rec - close spaced 2 x 8 hurdles, 2 x 6 hurdles, 2 x 4 hurdles - 5min rec 6 x 8 hurdles - 5min rec

48. Sprint hurdles ( continued ) 4 x 2 hurdles, 4 x 5 hurdles - 5min rec Starts to 1 hurdles & 2 hurdles - rec as required ( pre-competition ) Starts to 1 hurdles, 2 hurdles, 3 hurdles, 4 hurdles, 5 hurdles, 4 hurdles, 3 hurdles. 2 hurdles, 1 hurdle - rec as required Session over race distance with fewer number of reps and longer recovery during competition phase.

49. Long hurdles 6 x 6 hurdles (4 stride hurdling) - 5min rec 4 x (3 x 100M Swiss turnabout), 35M spacing - 5min rec 10 x ( 2 x 100M) 4 hurdles random spaced on bend, 1min rec, 4 hurdles random spaced on straight – 200M walk rec 6 x hurdle 2 to hurdle 7 - walk back rec 6 x hurdle 5 to finish - walk back rec Start to hurdle 6,hurdle 2 to hurdle 7,hurdle 3 to hurdle 8, hurdle 4 to hurdle 9, hurdle 5 to finish - 5min rec

50. Long hurdles (continued 3 x 300M hurdles - timed - 10min rec 6 x starts to hurdle 5 - full recovery – competition phase 4 x 300M (100M flat, 200M over hurdle 5 to finish) walk back rec 4 X 500M ( 200M flat, 300M over hurdle 3 to finish) full recovery All the above are only examples, the variety of distance and recovery are endless. VARIETY IS THE SPICE OF LIFE