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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.

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Presentation on theme: "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."— Presentation transcript:

1 Hurdle Technique and Training

2 100/110h 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

3 Early Season Training Conditioning/Strength development o Running- Extensive repetitions (i.e. repeat 200s, 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

4 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

5 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

6 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.

7 Touchdown Times 110 Meter High Hurdles Target TImeHurdle OneHurdle TwoHurdle ThreeHurdle FourHurdle FiveHurdle SixHurdle SevenHurdle EightHurdle NineHurdle TenFinish 12.82.43.44.35.26.27.28.29.210.311.412.8 132.43.44.45.46.47.48.49.410.511.613 13.22.53.54.45.46.47.48.59.610.711.813.2 13.62.53.64.65.66.67.78.89.91112.213.6 142.53.64.65.76.87.9910.111.212.414 14.42.63.64.75.86.98.19.310.511.712.914.4 14.62.63.74.75.878.29.410.611.81314.6 152.63.74.967.28.39.510.71213.215 15.52.73.856.27.48.69.81112.313.615.5 162.83.95.16.47.68.810.111.312.61416

8 Touchdown Times 100 Meter Hurdles Target TImeHurdle OneHurdle TwoHurdle ThreeHurdle FourHurdle FiveHurdle SixHurdle SevenHurdle EightHurdle NineHurdle TenFinish 11.82.23.24.155.96.97.98.99.910.911.8 122.33.34.25.167891011.112 12.32.33.34.25.16.17.18.19.110.211.312.3 12.82.43.44.45.46.47.48.49.510.611.712.8 13.22.43.44.45.56.67.78.89.91112.113.2 13.82.53.54.65.76.87.99.110.211.412.613.8 142.53.54.65.76.98.19.310.411.612.814 14.32.53.64.75.97.18.39.510.711.913.114.3 14.82.63.64.967.28.49.610.912.213.514.8 152.63.84.96.17.38.59.71112.313.615

9 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

10 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 (dont overemphasize a large arm action) Reduces over-rotation and loss of balance

11 300/400m 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 1 st 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)

12 Acceleration patterns for 300/400 hurdles 21 Strides22 strides23 strides24 strides.60 meters 1.70 3.05 4.55 4.45 6.20 5.95 8.00 7.60 9.90 9.35 11.90 11.20 13.9513.9013.15 16.0515.9515.2015.14 18.4018.0017.3417.13 20.8620.1019.4819.12 23.3222.3921.6221.11 25.7824.6823.7623.10 28.2426.9725.9025.09 30.7029.2628.0427.08 33.1631.5530.1829.07 35.6233.8432.3231.06 38.0836.1334.4633.04 40.5438.4236.6035.05 43.0040.7138.7437.03 Hurdle 143.0040.8839.02 Hurdle 143.0041.01 Hurdle 143.00 Hurdle 1

13 Touchdown times H1H2H3H4H5H6H7H8 6.4910.8415.1919.6424.0928.6433.2938.07 6.5410.9415.3419.8424.3428.9433.6438.44 6.6211.0915.5720.1024.6829.3534.1339.00 6.6911.2415.7920.3725.0229.7734.6239.57 6.7411.3415.9420.5425.2430.0434.9439.94 6.8211.4916.1720.8425.5830.4235.8840.99 6.8911.6416.3921.1425.9230.7936.8242.04

14 Touchdown times H1H2H3H4H5H6H7H8 7.1912.2417.2922.3227.3732.5257.7443.09 7.2712.3917.5222.5827.7032.9338.1943.62 7.3412.5417.7422.8428.0433.3438.6444.14 7.4712.7317.9923.2828.6034.0339.5245.08 7.5412.8418.1423.5428.9434.4440.0445.64

15 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


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