2. The Hurdles Grid It is vital to adapt the event to the performer in the early stages. Lay out grid with hurdles 1/2m further apart in each lane. Athlete in lane which suits their stride pattern enabling better balance over hurdle Concentrate only on trail leg action at first. To the side not underneath.

3. Basic Hurdles Technique High hips to keep centre of gravity high Forward lean keeps CG lower over hurdle and over foot when landing Ratio take off to hurdle: hurdle to landing approx. 60:40

4. The Start  Strides to first hurdle can be 7, 8 or 9 to suit athlete.  Hurdler will come upright quicker than a sprinter  Aim is to place take off foot precisely each time.

5. TRANSITION TO NEW AGE GROUP Golden rules  Start the process immediately after the last competition whilst athlete is still track fit  Take one thing at a time Variables: Distance to start: Height of hurdle: distance between hurdles: run in.  Set up first hurdle at new distance but old height  Raise height of hurdle, put second hurdle at old distance and height  Raise second, third hurdle to new height  Move hurdles out to new distance as athlete becomes more adept.

6. WARM UP EXERCISES Step Overs A.Trail leg. Foot beyond hurdle: foot behind knee: knee pulled through and up across body B.Lead leg. Foot in front of hurdle: Lead with knee: weight over body on touch down C.Repeat exercise down the middle. A B

7. Multi Directional Warm Up A.Cones in line about 1m apart: Run over with foot in spaces: 3 forward, one back: 3 forward, one back changing lead leg. B.Cones placed 10’ apart alternatively: zigzag through, facing cone on turn: back to cone: high knee lift: side stepping A B

8. ISOLATION DRILLS A B Similar action to step over drills but with more speed. Tips to learn the skill A.Trail Leg. Aim to put lead foot beyond line of hurdle. Slight jump to place it. B.Lead leg. Start by running down middle of hurdle. Next run move over towards trail leg side.

9. ISOLATION DRILLS 2 7 STRIDE 3 STRIDE 1 STRIDE Isolation drills should not be used with a young hurdler too early

10. Hurdle Technique problems A B A.Trail foot too low. B.Off balance, arms straight out, C.Lead leg at an angle Ensure the athlete is in correct position at take off. Move hurdles if necessary so that strides fit space between hurdle. Athlete can then concentrate on technique BUT only one aspect at a time. Trail leg, pull knee through Lead leg. Lead with knee then extend. Arms. Above should give better balance. Get athlete to concentrate on elbows near body

11. Into the First Hurdle  Initially a beginner may have problems getting to the first hurdle in the right position. It is important that the first hurdle is kept at the correct place for the event for that athlete. Remember the young hurdler needs to “train their brain” by practice so don’t be too soon in changing  Usually beginners are happier with a standing start. Check that they are always starting from the same point and in the same way.  Lack of confidence in the approach may mean that the approach speed and therefore stride length varies each time. Lower the hurdle as far as possible.  Encourage the athlete to approach the hurdle faster as confidence grows. A fast/flat out approach is less likely to result in a varying stride length. Introduce the sprint start. A different approach may help.  Young athlete consistently arrives at first hurdle on wrong leg. If from standing start try crouch.  Young athlete consistently arrives at first hurdle on wrong leg. If from standing start try crouch. Change the front leg. In the start position ( standing or crouch) Hurdles Problem Solving Golden Rule. If a young hurdler has technical problems in the approach to, hurdle action or drive from touch down, work on only one aspect at a time. This applies to sprint and long hurdles

12. Over the Hurdle  The trail leg coming through beneath the knee over the hurdle. To correct this do step over drills over low hurdles. Sometimes when hurdler develops a little more confidence raising the hurdle will help. Get the athlete to look at accomplished hurdlers from the side to see the correct position.  The lead leg crosses hurdle at an angle. It can be an indication that the takeoff foot is too near the hurdle. Place cone alongside where the take off should be. (In practice a little bit further out).  Another method is to set hurdles across a lane line with the line along the plane of the lead leg. If still too pronounced try placing a piece of foam pipe lagging, split for 3 inches at the base, attached upright on the end of the hurdle bar on the lead leg side.  Trail leg ankle hitting hurdle. Emphasise pull through of knee, across and up.  Arms out flung – usually the result of lack of balance through poor technique. Suggest tuck elbows close to body rather than arms

13. Off the hurdle  The correct landing position is very important if the athlete is able to drive successfully between the hurdles.  Lead leg landing in front of the centre of gravity causing breaking. Check body lean and lead leg action  Feet landing off line. Place hurdle across a lane marking, one third in one lane on the lead leg side. Use the line as a guide to correct touchdown position of lead and /or trail leg.  Too long in the air. Check take off placing first then work on bringing the lead leg down sharply. Tape or chalk mark the a little closer to the hurdle than the present touchdown point.  Loss of speed off the hurdle. Emphasize arm drive off the hurdle.

14. General It is helpful in early stages to set hurdles so athletes run down wind and with weights set forward so hurdles fall more easily if hit Transition When making the transition to a different specification technique may become more ragged. Make sure the hurdler is running comfortably and rhythmically over the new heights and / or distances then correct technique. This may involve a lowering the hurdle as a reminder of how to hurdle properly!

15. CONDITIONINGCONDITIONING STRENGTHANDSTRENGTHAND

16. STRENGTHANDSTRENGTHAND CONDITIONINGCONDITIONING

18. HURDLING FOR YOUNG ATHLETES A Guide to Coaching Young Hurdlers FREE DOWNLOAD Www.uka.org.uk Click Ucoach—search grey Also available in bound book form http://uka.edocs.co.uk/category/coaching- resources Ted Grey : ted@yet2.demon.co.uk