6 High Hurdles Only train what you can bring to the track Start with a general hurdle model and plug your hurdler in – no hurdle clones (R.M./Mamie Rawlins/Bobo J)This is a sprint event!No Failed sprinters – no speed rejects!This is the reason why the 3-step rhythm is so difficult to teach and master!
7 The Start Block settings Feet placement – lead in the back block Block variationsSet positionArm attackNo “hoop” starts
8 Hurdle Acceleration 1st four steps Last four steps – push and cut To 7-step, or not to 7-step – problems with posture and transitional coordination – being tall is not enough (3 HH’ers all 6’5” that took 8 steps)
9 Speed Development Know your energy systems Strength Power Seven seconds or lessCoordination and postureShort boundsDevelopment is the result of maximal efforts within a short time frame – the longer you go the less you get
10 Speed Work Cross Country – don’t be mad! Rhythm endurance 12+ hurdle clearances“Nehiamiahs” – Brooks Johnson“Work” is the result of tolerance and capacity and is a % of the previous slide
11 Hurdle Rhythm Shuffle rhythm – watch how you sprint Hip training – you run on you feet but from your hipsRhythm Endurance
12 Take-off Tech Body position at T.O. Run into the hurdle from the hip Vertical shin angles at T.O.Be patient on the T.O. and leave the T.O. foot behindFinish the take-off by leaving the trail foot behind you and don’t be in a hurry to get on the hurdle.
13 Take-off TechA proper hurdle take-off allows the hips to have as much clearance velocity over the hurdle as possible.If you rush the take-off the hips are not past the hurdle when the trail starts to move toward the hurdle causing the the trail to actually pass the hips before the clearance is finished.If you “hot step” the hurdle this will rush the trail flipping the trail foot.The cue for the coach is to see if the hips slow down and/or bounce the hurdle which is an indication of the hips slowing down into the track and as yu slow down you have to go vertical.
14 Hurdle Stride TechLead arm mechanics –pronated arm – freestyle swim backward into the shoulder – the trail moves down below the knee and back for women and almost a high 90 degree arm swept back under the knee for the menOff arm mechanics – reach for your gun and then bounce the radius forward into the humerusTake off distance – touchdown distanceLead leg mechanics – drive the lead knee up at the hurdle (navel high) until the trail foot leaves the ground – the height of the knee will determine knee flexion over the hurdle (straight or bent knee)
15 Touchdown TechFolded trail leg - trail foot is pulled off the ground and is accelerated into the foldTrail leg rotationShin is vertical at touchdown
16 Tech Between the Hurdles Low heel recovery – connected to “invisible hands”Scissor bound – big hip power - drillHurdle distance versus running distance – the key to the 3-step fear factorStride length considerations
17 Finish Tech Five steps and dip – freestyle swim You must push through the dip - not a passive lean or head dropRun finishes at practice