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Hurdle Events Ryan Mahoney USA Track and Field Level 1 Instructor.

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Presentation on theme: "Hurdle Events Ryan Mahoney USA Track and Field Level 1 Instructor."— Presentation transcript:

1 Hurdle Events Ryan Mahoney USA Track and Field Level 1 Instructor

2 Introduction and Philosophy Hurdling is sprinting with rhythm ! Our focus, first, last and always must be establishing and maintaining SPEED between and over the hurdles!

3 Rules For Competition n Start - same as sprint n Placement of hurdles n Intentionally knocking down a hurdle results in disqualification n Trailing the leg or foot alongside the hurdle results in disqualification Type of Race Height of Hurdles Distance of Race Distance to First Hurdle Distance Between Hurdles Distance From Last Hurdle to Finish Mens High Hurdles Meters15 Yards10 Yards14.02 Meters Womens High Hurdles Meters13 Meters8.5 Meters10.5 Meters Mens Intermediate /400 Meters 45 Meters35 Meters 10m m Womens Low30 300/400 Meters 45 Meters35 Meters 10m m - 400

4 Safety in Hurdling n Hurdle Construction n Hurdle Placement n Training Surface n Full and Complete Warm-up Prior to Hurdling

5 Eight Factors in coaching hurdlers n Speed n Rhythm n Technique n Flexibility - includes range of motion n Strength n Stamina to maintain proper technique n Mental toughness n Body Type (only factor we cant improve)

6 Teaching Progression For The Hurdles (Stage 1) n Sprint Mechanics –proper running form n Static Half Hurdling - Lead Leg –wall drill n Static Half Hurdling - Trail Leg –wall drill n Full Hurdling Action –Walkovers *Master these drills first using full height or near to it hurdles

7 Teaching Progression For The Hurdles (Stage 2) n Start to first hurdle –Must be FULL SPEED! –8 Steps n Dynamic Half Hurdle Drills –3 and/or 5 Step n Rhythm over the top –3 and/or 5 step n 1 Step Drills –Half hurdling –Over the top n 3 Step Drills –Keep hurdles in

8 Teaching Hurdle Technique - Fundamental Mechanics n Sprint over the hurdles n Accelerate into takeoff n Lean forward at takeoff n Eyes up, focused on next hurdle n Lead with knee to hurdle

9 Technique Checklist n Head and Chest n Lead Leg n Trail Leg n Lead Arm n Between Hurdles

10 Head and Chest n Chest on thigh / chin ahead of knee (men only) n Head in normal sprinting position n Eyes focused on next hurdle n Shoulders level and parallel to hurdle n Maintain forward lean until foot makes contact

11 Lead Leg n Drive knee to the hurdle n Toe pulled back n Snap leg down when heel reaches hurdle n Leg straight to hurdle - over and down n Drive off ball of foot

12 Trail Leg n Knee under armpit n Heel close to hip n Toe pointed forward n Pull knee over hurdle, push foot to track

13 Lead Arm n Eye level at takeoff n Elbow parallel to lead knee n Arm bent at 120 degrees during reach, and pull back n Hand sweeps back below trailing knee

14 Between Hurdles n Vigorous drive off hurdle into long first stride n Good high-knee sprint action on balls of feet n Slightly shortened last stride to hurdle n Full extension of take off leg

15 Start to First Hurdle n Use a normal sprint start from blocks n Highs 7 to 9 strides to first hurdle Intermediates Boys 21 to 23 strides to first hurdle, girls 22 to 25 n Even number of strides to first hurdle - lead leg in back block n Odd number of strides to first hurdle - lead leg in forward block

16 Strides Between Hurdles n Highs - 3 strides n Intermediates - generally 14 to 17 strides for boys, 15 to 19 strides for girls n As fitness improves athlete will be better able to hold stride pattern to the finish n Make sure your athletes learn to alternate lead legs!

17 Curve and Finish n Hurdling the Curve n Left leg preferable n Clear in the center of hurdle n Run-in to the Finish n Accelerate into the last two hurdles and through the finish n Maintain poise

18 Hurdling Drills n Single Hurdle n Timed First Hurdle n Wall Drill n Stride Drill n Quick Hurdles n Timed 200s n 400 Halves n 300 Sprint n Odd Distances

19 Hurdling Drills (continued) n One Step between Hurdles n Pace n Stride Consistency n Alternate Sprints n Curve Running n Alternate Lead Leg n Endurance Hurdles n Hurdle Ladders

20 Major Hurdling Faults n Inconsistent Approach n Slinging Lead leg n Off balance on top of and coming off of the hurdle n Floating over the hurdle n Loss of speed between hurdles n Lack of endurance n Chopping steps

21 Inconsistent Approach n Single Hurdle Drill n Timed First Hurdle Drill n Pace Drill using the Touch-Down Time Chart n Stride Consistency Drill

22 Slinging Lead Leg n Single Hurdle Drill n Quick Hurdle Drill n Wall Drill n One Step Drill n Line Drill

23 Off Balance n Lead Leg Drill n Trail Leg Drill n Quick Hurdle Drill n One Step Drill n Wall Drill n Line Drill

24 Floating n Lead Leg Drill n Trail Leg Drill n Single Hurdle Drill n Quick Hurdle Drill n One Step Drill n Wall Drill

25 Loss of Speed n Pace Drill using two, three and four hurdles n Stride Drill decreasing the number of strides between hurdles

26 Lack of Endurance n Timed 200s n 400 halves n 300 sprint n Endurance Hurdles n Hurdle Ladders

27 Chopping Steps n Odd Distance Drill n Stride Consistency Drill n Alternate Lead Leg Drill

28 Training Summary n Pre-season emphasis on building endurance, increasing strength, and enhancing rhythmic skills n Early season emphasis on sprinting and hurdling drills n Mid-season emphasis hurdle and sprint stamina, drills at full speed n Late season emphasis technique, low volume, recovery, and racing

29 Typical Workout Warm-up should be at least 20 minutes up to 45 minutes n slow jog of at least 800 meters n dynamic stretches (range of motion stretches) leg swings, arm swings etc.. n partner assisted/isometric stretches n hurdle and sprint drills n limit static stretching in warm-up Workout - depending on where you are in season n bounding and plyometrics n hurdle drills n sprint and/or hurdle repetitions or intervals Weight training weight, reps and exercises depend on where you are in season n circuits n Olympic lifts Warm-down n jog at least 800 meters n slow gentle static stretching

30 Pre-Season Workouts General Adaptation Phase n Monday - over distance and circuit training n Tuesday - Lead Leg, Trail Leg drills, Bounding n Wednesday - Endurance, First hurdle and Alternate hurdle drills and circuit training n Thursday - Lead leg, Trail leg, wall, and Stride Consistency drills n Friday - Over distance and circuit training n Saturday - hills n Sunday - rest

31 Early Season Workouts Specific Adaptation Phase n Monday - Endurance hurdles and weights n Tuesday - Single hurdle, Timed First hurdle, Line hurdling and Quick hurdle drills n Wednesday - 2, 3, and 4 hurdles, Curve running and weights n Thursday - Lead leg, Trail leg, Sprint drills and bounding n Friday - Hurdle ladders n Saturday - hills n Sunday - rest

32 Mid-Season Workouts Competition Phase n Monday - 2,3 and 4 hurdles plus 15 meters, First hurdle and Alternate lead leg drills and weights n Tuesday - Quick hurdles, one step, lead leg and trail leg drills n Wednesday - Hurdle ladders and weights n Thursday - extensive warm-up or rest n Friday - competition or over distance n Saturday - competition or over distance n Sunday - rest

33 Late Season Workouts Peaking or Specific Competition Phase n Monday - Pace, First hurdle drills and weights n Tuesday - Quick hurdles, lead leg and trail leg n Wednesday - Alternate lead leg and curve running drills n Thursday - One hurdle, Timed First hurdle drills n Friday - competition n Saturday - competition or rest n Sunday - rest


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