Presentation on theme: "Ryan Mahoney USA Track and Field Level 1 Instructor"— Presentation transcript:
1Ryan Mahoney USA Track and Field Level 1 Instructor Hurdle EventsRyan MahoneyUSA Track and FieldLevel 1Instructor
2Introduction and Philosophy Hurdling is sprinting with rhythm !Our focus, first, last and always must be establishing and maintaining SPEED between and over the hurdles!While this may sound over simplistic, to often we all see novice hurdlers and novice coaches as well wasting a great deal of training time trying to learn or teach hurdling techniques when the time could be spent much more wisely on running and sprinting technique.To simplify again If they can’t sprint with some kind of efficiency they will NEVER be able to hurdle with any.
3Rules For Competition Start - same as sprint Placement of hurdles Intentionally knocking down a hurdle results in disqualificationTrailing the leg or foot alongside the hurdle results in disqualificationType of RaceHeight of HurdlesDistance of RaceDistance to First HurdleDistance Between HurdlesDistance From Last Hurdle to FinishMen’s High Hurdles39”110 Meters15 Yards10 Yards14.02 MetersWomen’s High Hurdles33”100 Meters13 Meters8.5 Meters10.5 MetersMen’s Intermediate36”300/400 Meters45 Meters35 Meters10m - 30040m - 400Women’s Low30”
4Full and Complete Warm-up Prior to Hurdling Safety in HurdlingHurdle ConstructionHurdle PlacementTraining SurfaceFull and Complete Warm-up Prior to Hurdling
5Eight Factors in coaching hurdlers SpeedRhythmTechniqueFlexibility - includes range of motionStrengthStamina to maintain proper techniqueMental toughnessBody Type (only factor we can’t improve)The only factor that we are not able to improve upon or enhance is body type!
6Teaching Progression For The Hurdles (Stage 1) Sprint Mechanicsproper running formStatic Half Hurdling - Lead Legwall drillStatic Half Hurdling - Trail LegFull Hurdling ActionWalkovers*Master these drills first using full height or near to it hurdles
7Teaching Progression For The Hurdles (Stage 2) Start to first hurdleMust be FULL SPEED!8 StepsDynamic Half Hurdle Drills3 and/or 5 StepRhythm over the top3 and/or 5 step1 Step DrillsHalf hurdlingOver the top3 Step DrillsKeep hurdles in
8Teaching Hurdle Technique - Fundamental Mechanics Sprint over the hurdlesAccelerate into takeoffLean forward at takeoffEyes up, focused on next hurdleLead with knee to hurdleDon’t allow the beginner to jump, lower the hurdles and even have them run over turned hurdles or use training hurdles until they become accustomed to sprinting and not jumpingAlways have them look ahead to the next hurdle rather than downEmphasize good sprinting technique this will keep arms in and the body in a good lean to the hurdleThe lead leg should not be forced to straighten but will do so naturally as the hurdler clears the hurdle
9Technique Checklist Head and Chest Lead Leg Trail Leg Lead Arm Between HurdlesAs coach you should try to observe from the side at a diagonal angle this gives you an excellent spot to see any errors in technique.If you just watch from the side you might miss a slinging lead leg and from head on you might not be able to see if the forward lean is enough.
10Head and Chest Chest on thigh / chin ahead of knee (men only) Head in normal sprinting positionEyes focused on next hurdleShoulders level and parallel to hurdleMaintain forward lean until foot makes contactHurdling is really only sprinting with an exaggerated step every so many strides. The more we have the athletes work on sprint mechanics the better they will be able to hurdle
11Lead Leg Drive knee to the hurdle Toe pulled back Snap leg down when heel reaches hurdleLeg straight to hurdle- over and downDrive off ball of foot
12Pull knee over hurdle, push foot to track Trail LegKnee under armpitHeel close to hipToe pointed forwardPull knee over hurdle, push foot to track
13Lead Arm Eye level at takeoff Elbow parallel to lead knee Arm bent at 120 degrees during reach, and pull backHand sweeps back below trailing knee
14Between Hurdles Vigorous drive off hurdle into long first stride Good high-knee sprint action on balls of feetSlightly shortened last stride to hurdleFull extension of take off leg
15Start to First Hurdle Use a normal sprint start from blocks Highs 7 to 9 strides to first hurdle Intermediates Boys 21 to 23 strides to first hurdle, girls 22 to 25Even number of strides to first hurdle - lead leg in back blockOdd number of strides to first hurdle - lead leg in forward block
16Strides Between Hurdles Highs - 3 stridesIntermediates - generally 14 to 17 strides for boys, 15 to 19 strides for girlsAs fitness improves athlete will be better able to hold stride pattern to the finishMake sure your athletes learn to alternate lead legs!Do all drills using both legs as the lead!
17Curve and Finish Hurdling the Curve Left leg preferable Clear in the center of hurdleRun-in to the FinishAccelerate into the last two hurdles and through the finishMaintain poiseTalk with your athletes often about staying in the center of the lane on the curve and also about maintaining their poisethrough the finish we have all seen races both won and lost in that final 10 meters!
18Hurdling Drills Single Hurdle Timed First Hurdle Wall Drill Stride DrillQuick HurdlesTimed 200’s400 Halves300 SprintOdd Distances
19Hurdling Drills (continued) One Step between HurdlesPaceStride ConsistencyAlternate SprintsCurve RunningAlternate Lead LegEndurance HurdlesHurdle Ladders
20Major Hurdling Faults Inconsistent Approach Slinging Lead leg Off balance on top of and coming off of the hurdleFloating over the hurdleLoss of speed between hurdlesLack of enduranceChopping steps
21Inconsistent Approach Single Hurdle DrillTimed First Hurdle DrillPace Drill using the Touch-Down Time ChartStride Consistency Drill
22Slinging Lead Leg Single Hurdle Drill Quick Hurdle Drill Wall Drill One Step DrillLine Drill
23Off Balance Lead Leg Drill Trail Leg Drill Quick Hurdle Drill One Step DrillWall DrillLine Drill
24Floating Lead Leg Drill Trail Leg Drill Single Hurdle Drill Quick Hurdle DrillOne Step DrillWall Drill
25Loss of Speed Pace Drill using two, three and four hurdles Stride Drill decreasing the number of strides between hurdles
27Chopping Steps Odd Distance Drill Stride Consistency Drill Alternate Lead Leg Drill
28Training SummaryPre-season emphasis on building endurance, increasing strength, and enhancing rhythmic skillsEarly season emphasis on sprinting and hurdling drillsMid-season emphasis hurdle and sprint stamina, drills at full speedLate season emphasis technique, low volume, recovery, and racing
29Typical Workout Warm-up should be at least 20 minutes up to 45 minutes slow jog of at least 800 metersdynamic stretches (range of motion stretches) leg swings, arm swings etc..partner assisted/isometric stretcheshurdle and sprint drillslimit static stretching in warm-upWorkout - depending on where you are in seasonbounding and plyometricshurdle drillssprint and/or hurdle repetitions or intervalsWeight training weight, reps and exercises depend on where you are in seasoncircuitsOlympic liftsWarm-downjog at least 800 metersslow gentle static stretching
30Pre-Season Workouts General Adaptation Phase Monday - over distance and circuit trainingTuesday - Lead Leg, Trail Leg drills, BoundingWednesday - Endurance, First hurdle and Alternate hurdle drills and circuit trainingThursday - Lead leg, Trail leg, wall, and Stride Consistency drillsFriday - Over distance and circuit trainingSaturday - hillsSunday - rest
31Early Season Workouts Specific Adaptation Phase Monday - Endurance hurdles and weightsTuesday - Single hurdle, Timed First hurdle, Line hurdling and Quick hurdle drillsWednesday - 2, 3, and 4 hurdles, Curve running and weightsThursday - Lead leg, Trail leg, Sprint drills and boundingFriday - Hurdle laddersSaturday - hillsSunday - rest
32Mid-Season Workouts Competition Phase Monday - 2,3 and 4 hurdles plus 15 meters, First hurdle and Alternate lead leg drills and weightsTuesday - Quick hurdles, one step, lead leg and trail leg drillsWednesday - Hurdle ladders and weightsThursday - extensive warm-up or restFriday - competition or over distanceSaturday - competition or over distanceSunday - rest
33Late Season Workouts Peaking or Specific Competition Phase Monday - Pace, First hurdle drills and weightsTuesday - Quick hurdles, lead leg and trail legWednesday - Alternate lead leg and curve running drillsThursday - One hurdle, Timed First hurdle drillsFriday - competitionSaturday - competition or restSunday - rest