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USA Track and Field Level 1 Coaching School Hurdle Events.

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Presentation on theme: "USA Track and Field Level 1 Coaching School Hurdle Events."— Presentation transcript:

1 USA Track and Field Level 1 Coaching School Hurdle Events

2 Preview Preview A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

3 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!

4 Rules For Competition Intentionally knocking down a hurdle results in disqualification Trailing the leg or foot alongside the hurdle results in disqualification

5 Hurdle Phases (p ) ApproachTake-OffClearanceLandingRe-acceleration

6 Outline Outline A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

7 Technique Checklist Head and Chest Lead Leg Trail Leg Lead Arm Between Hurdles

8 Head and Chest Deviate chest position as little as possible Head in normal sprinting position Eyes focused on next hurdle Shoulders level and parallel to hurdle Maintain forward lean (torso position) until foot makes contact

9 Lead Leg Knee Drive – on take off Toe pulled back Snap leg down when heel reaches hurdle Avoid locking - over and down Drive off ball of foot

10 Trail Leg Knee under arm pit Heel close to hip Toe pointed forward Pull knee over hurdle, push foot to track

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

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

13 Hurdle Technique

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25 Hurdle Video Slow Motion Time Trial

26 Preview Preview A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

27 Teaching Progression Simple to difficult “whole” method rather than “parts” Gradually modify sprint mechanics Once mastered…drill at similar speeds Use appropriate cues

28 Teaching Progression Systematic approach Straight leg bounding Fast-leg routines Introduce system of barriers (sticks n bricks method) (sticks n bricks method) Half hurdling over barriers Rhythm to first hurdle Rhythm between hurdles

29 Preview Preview A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

30 Start 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 25 Even number of strides to first hurdle - lead leg in back block Odd number of strides to first hurdle - lead leg in forward block

31 300/400m Hurdles Rhythm and uniform stride length Consistent stride pattern Ability to alternate Advantage of left lead leg Work all phases of race in practice Plan the race and race the plan

32 Preview Preview A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

33 High Hurdle Drills Without Hurdles –Lead / Trail Skip 3 x 20m –Lead leg Wall10-15 –Trail leg Wall15 –Low fast leg 3 x 20m

34 High Hurdle Drills With Hurdles 5 Step, Trail Leg 6-10 meters apart 5 Step, Lead Leg 5 Step, Top 3 Step, Trail Leg 3 meters apart 3 Step, Lead Leg 3 Step, Top 1 Step, Trial Leg 1 meter apart 1 Step, Lead Leg 1 Step, Top

35 300/400 Hurdle Drills Alternating –Line hurdling –Repetition hurdling Steering –Irregular spacing –Jog and attack Stride Pattern –Count –Reduce spacing

36 Preview Preview A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Faults and Corrections I. Training

37 Hurdle Faults Hitting first hurdle Too high over hurdle Floating over hurdle Loss of speed between hurdles Chopping steps Off Balance off hurdle Philosophy of correction

38 Preview Preview A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

39 Training Pre- season Early season Mid season Late season Building Endurance Sprinting Skills Sprint Stamina Technique Low volume Increasing Strength Hurdling Skills Hurdle Stamina Recovery Enhancing Rhythmic skills Drills a full speed Racing and race pace

40 Training Considerations for developing athletes No hurdle is too low StrengthRhythm Reduce hurdle height Reduce hurdle spacing Reduce fear factor Adequate warm up Mimic Sprint Training

41 Review Review A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training


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