3 Training – Condition with sprinters Monday: 2 sets (4x300’s) or 2 sets (4x200’s) alternate each week.After School 2x30m block starts then over 1 hurdlex2, 2 hurdlesx2, 3 hurdles, 5 hurdlesTuesday:4-6 laps or turf work + weights (Circuit)Wednesday:After school-over 1 hurdlex2, over 2, over 3+ 2x150m timed (300m hurdles).
5 Warm-UpSprint Drills with team – jog, high knees, butt kicks, build-ups, leg swings, etc…Hurdle Technique Drills – hurdlers do all drills before every hurdle workout
6 Drills Drills DrillsProper race mechanics are best taught through technique drills.
7 Running Drills“A” skips – skip with high knee – foot lands underneath pawing at ground“B” skips – skip with high knee and extend knee – foot lands underneath pawing at ground“C” skips – while jogging every third step use trail leg motion focusing on speed.Fast Leg while jogging every third step use lead leg motion focusing on speed
8 6 hurdle drills hurdles set on lowest setting and touching Walk-overs – step over hurdle with toe up and pull trail leg over keeping knee and toe cocked (trail leg), alternate legs over each hurdleRhythm drill – sideways to the hurdles bring right foot over the hurdle followed by the left. Switch sides.Over-Unders – every other hurdle raised all the way up - walk over one hurdle go under the next. Only put one foot down between each hurdle.Quick Trail Leg - spread one foot length apartHold lead leg over hurdle then quickly pull trail leg over. Keep trail leg foot close to hip and toe cocked. Do not let knee go above waist. (May also do partner drill)
9 Wall DrillsLead leg attack drill - place hurdle against wall – hurdle into wall – knee attacks first, body leans forward keeping shoulders square, foot dorsiflexed, opposite arm reaches forward to maintain balance, arms go back into running motion.Trail leg drill – lean into wall – circle trail leg over hurdle with foot tucked close to hip and toe cocked. Bring knee quickly over and up and snap foot down underneath.Trail leg slide – turn hurdle sideways to wall. Set hurdle one notch up on side closest to wall. Slide trail foot along top of hurdle keeping toe cocked and then quickly bring to ground landing underneath athlete.
10 Ground Hurdling Drill Seated on the ground use a sprinting arm action Lean trunk forward on every fourth arm pump and lift the elbow of the lead arm, then slightly sweep it back into sprinting positionKeep the shoulders square.
11 Eat Drink Sleep DrillsOur hurdlers do all drills before each hurdle workout and before each hurdle race.
12 EMPHASIZE SPEED DURING WORKOUT Sprint-sprint-sprint
13 Hurdle WorkoutSPRINT TO NEXT HURDLE - Lazy Practice makes for Lazy Race A cone is set where the next hurdle would be, and the athlete must sprint to the cone to keep her from slowing down over the last hurdle.EMPHASIZE SPEED - Not conditioning during hurdle work. Make sure athlete is well rested before beginning next run.ACTIVE TRAIL LEG – Do not glide over hurdle keep trail leg quick and highDO NOT LEAVE TOO CLOSE TO HURDLE A cone may be set at the correct take-off point before a hurdle if the athlete is leaving too close to the hurdle resulting in too much clearance. ( feet from hurdle)INJURY PREVENTION IS # Only work hurdles 2-3 times per week to prevent injury. More isn’t better…
14 Hurdles Modified for Practice Hurdles are set at lowest setting. May even need to use plyo hurdles with beginnersHurdles are “SQUEEZED”Usually one step(foot length) per hurdle1st hurdle one step up, 2nd hurdle two steps up, 3rd hurdle three steps up, etc…*May need to squeeze 2 steps per hurdle forbeginners*Better hurdlers do not need 1st hurdlesqueezed
15 Race Technique and Mechanics Hurdlers must be good sprinters
16 Start/Approach Blocks – Lead leg should be set in back Powerful start – same mechanics as 100m sprinter for first 4-5 stridesTransition to a running tall position by the 5th stride to prepare for take-off over first hurdle.8 strides to first hurdle.
17 Hurdle ClearanceRunner should leave between 5.5ft to 6.5ft from 1st hurdle. Do not get too close to hurdle.Do not reach for hurdle – it is a breaking motionRunner only wants to raise up high enough to clear hurdle. IT IS NOT A JUMPING EVENT!Actively sprint over hurdle – DO NOT GLIDE!Always keep shoulders square.
18 Lead LegKnee first – knee should swing with the thigh coming up parallel to the ground.Knee then extends only enough to go over hurdle (do not lock out knee!)Foot should be dorsiflexed (toe up)Lead leg fully extends once over hurdle to land in a “tall” positionFoot should paw down to the ground and land underneath athlete
19 Trunk / Arm ActionSlight leaning position over hurdle. Not as pronounced as men’s hurdles.Shoulders stay square. Do not allow rotation at waist.Lead arm (opposite from lead leg) will reach forward and then slightly sweep back into sprinting position.Trail arm should stay in sprinting motion.
20 Trail Leg Full extension before leaving ground. Trail foot should tuck in behind the hip with the toe dorsiflexed (cocked) immediately after take-off.Do NOT allow toe to point down! Foot should never be above the knee.Knee should come up high once over the hurdle to get back into sprint position.Trail foot should follow the knee over the hurdle.“Pull” the trail leg through to keep from just gliding over the hurdle. (You’re only as fast as your trail leg.)Trail foot should land underneath the hurdler to continue her sprint.
21 Sprint between hurdles 3 steps between hurdles - NEVER 5!!!Tall sprinting running position1st step shortest but quick2nd step longest but quick3rd step lands underneath athlete to keep from breaking and/or jumping over the hurdle. Do not reach!!!
22 Finish - It ain’t over ‘til it’s over! Practice the finish. Many hurdle races are lost in those last few strides to the tape. Use the cones during practice.Sprint off last hurdle.Lean at line. - Good to practice when going over 5 hurdles.Video races – they won’t believe it until they see it!!!