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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, 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 – – Take Off 110m hurdles- Start line -.60 meters – 1.70 – 3.05 – 4.55 – 6.20 – 8.00 – 9.90 – – 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 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

8 Touchdown Times 100 Meter Hurdles Target TImeHurdle OneHurdle TwoHurdle ThreeHurdle FourHurdle FiveHurdle SixHurdle SevenHurdle EightHurdle NineHurdle TenFinish

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 meters, Men meters Technique Drills o Power drills- Over the top Spacing 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, m 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 open, 4 hurdles 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 Hurdle Hurdle Hurdle Hurdle 1

13 Touchdown times H1H2H3H4H5H6H7H

14 Touchdown times H1H2H3H4H5H6H7H

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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