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High Hurdle Technique Tony Veney USATF. Shuffle Hurdle drill Shuffle Hurdle drill 10 Meter run up 10 Meter run up 1.80 1.80 1.803.60 1.803.60 1.805.40.

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Presentation on theme: "High Hurdle Technique Tony Veney USATF. Shuffle Hurdle drill Shuffle Hurdle drill 10 Meter run up 10 Meter run up 1.80 1.80 1.803.60 1.803.60 1.805.40."— Presentation transcript:

1 High Hurdle Technique Tony Veney USATF

2 Shuffle Hurdle drill Shuffle Hurdle drill 10 Meter run up 10 Meter run up 1.80 1.80 1.803.60 1.803.60 1.805.40 1.805.40 2.10 (2.50)7.50 2.10 (2.50)7.50 1.809.30 1.809.30 1.8011.10 1.8011.10 1.8012.90 1.8012.90 2.10 (2.50)15.00 2.10 (2.50)15.00 1.8016.80 1.8016.80 1.8018.60 1.8018.60 1.8020.40 1.8020.40 2.10 (2.50)22.50 2.10 (2.50)22.50 1.8024.30 1.8024.30 1.8026.10 1.8026.10 1.8027.90 1.8027.90 2.10 (2.50)30.00 2.10 (2.50)30.00 1.8031.80 1.8031.80 1.8033.60 1.8033.60 1.8035.40 1.8035.40 2.10 (2.50)37.50 2.10 (2.50)37.50 1.8039.30 1.8039.30 1.8041.10 1.8041.10 1.8042.90 1.8042.90 2.10 (2.50)45.00 2.10 (2.50)45.00 1.8046.80 1.8046.80 1.8048.60 1.8048.60 1.8050.40 1.8050.40 2.10 (2.50)52.50 2.10 (2.50)52.50 1.8054.30 1.8054.30 1.8056.10 1.8056.10

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6 High Hurdles Only train what you can bring to the track 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) 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! This is a sprint event! No Failed sprinters – no speed rejects! No Failed sprinters – no speed rejects! This is the reason why the 3-step rhythm is so difficult to teach and master! This is the reason why the 3-step rhythm is so difficult to teach and master!

7 The Start Block settings Block settings Feet placement – lead in the back block Feet placement – lead in the back block Block variations Block variations Set position Set position Arm attack Arm attack No “hoop” starts No “hoop” starts

8 Hurdle Acceleration 1 st four steps 1 st four steps Last four steps – push and cut 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) 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 Know your energy systems Strength Strength Power Power Seven seconds or less Seven seconds or less Coordination and posture Coordination and posture Short bounds Short bounds Development is the result of maximal efforts within a short time frame – the longer you go the less you get Development 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! Cross Country – don’t be mad! Rhythm endurance Rhythm endurance 12+ hurdle clearances 12+ hurdle clearances “Nehiamiahs” – Brooks Johnson “Nehiamiahs” – Brooks Johnson “Work” is the result of tolerance and capacity and is a % of the previous slide “Work” is the result of tolerance and capacity and is a % of the previous slide

11 Hurdle Rhythm Shuffle rhythm – watch how you sprint Shuffle rhythm – watch how you sprint Hip training – you run on you feet but from your hips Hip training – you run on you feet but from your hips Rhythm Endurance Rhythm Endurance

12 Take-off Tech Body position at T.O. Body position at T.O. Run into the hurdle from the hip Run into the hurdle from the hip Vertical shin angles at T.O. Vertical shin angles at T.O. Be patient on the T.O. and leave the T.O. foot behind Be patient on the T.O. and leave the T.O. foot behind Finish the take-off by leaving the trail foot behind you and don’t be in a hurry to get on the hurdle. Finish 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 Tech A proper hurdle take-off allows the hips to have as much clearance velocity over the hurdle as possible. A 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 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. 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. 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 Tech Lead 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 men Lead 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 men Off arm mechanics – reach for your gun and then bounce the radius forward into the humerus Off arm mechanics – reach for your gun and then bounce the radius forward into the humerus Take off distance – touchdown distance Take off distance – touchdown distance Lead 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) Lead 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 Tech Folded trail leg - trail foot is pulled off the ground and is accelerated into the fold Folded trail leg - trail foot is pulled off the ground and is accelerated into the fold Trail leg rotation Trail leg rotation Shin is vertical at touchdown Shin is vertical at touchdown

16 Tech Between the Hurdles Low heel recovery – connected to “invisible hands” Low heel recovery – connected to “invisible hands” Scissor bound – big hip power - drill Scissor bound – big hip power - drill Hurdle distance versus running distance – the key to the 3-step fear factor Hurdle distance versus running distance – the key to the 3-step fear factor Stride length considerations Stride length considerations

17 Finish Tech Five steps and dip – freestyle swim Five steps and dip – freestyle swim You must push through the dip - not a passive lean or head drop You must push through the dip - not a passive lean or head drop Run finishes at practice Run finishes at practice

18 What???


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