USA Track and Field Level 1 Coaching School 4/14/2017 Hurdle Events USA Track and Field Level 1 Coaching School

Preview A. Philosophy B. Rules C. Phases D. Technique 4/14/2017 A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

Introduction and Philosophy 4/14/2017 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! While this may sound over simplistic, to often we all see novice hurdlers and novice coaches as well wasting a great deal of training time trying to learn or teach hurdling techniques when the time could be spent much more wisely on running and sprinting technique. To simplify again If they can’t sprint with some kind of efficiency they will NEVER be able to hurdle with any.

Intentionally knocking down a hurdle results in disqualification 4/14/2017 Rules For Competition Intentionally knocking down a hurdle results in disqualification Trailing the leg or foot alongside the hurdle results in disqualification

Hurdle Phases (p. 63-64) Approach Take-Off Clearance Landing 4/14/2017 Hurdle Phases (p. 63-64) Approach Take-Off Clearance Landing Re-acceleration

Outline A. Philosophy B. Rules C. Phases D. Technique 4/14/2017 A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

Technique Checklist Head and Chest Lead Leg Trail Leg Lead Arm 4/14/2017 Technique Checklist Head and Chest Lead Leg Trail Leg Lead Arm Between Hurdles As coach you should try to observe from the side at a diagonal angle this gives you an excellent spot to see any errors in technique. If you just watch from the side you might miss a slinging lead leg and from head on you might not be able to see if the forward lean is enough.

Head and Chest Deviate chest position as little as possible 4/14/2017 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 Hurdling is really only sprinting with an exaggerated step every so many strides. The more we have the athletes work on sprint mechanics the better they will be able to hurdle

Lead Leg Knee Drive – on take off Toe pulled back 4/14/2017 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

Trail Leg Knee under arm pit Heel close to hip Toe pointed forward 4/14/2017 Trail Leg Knee under arm pit Heel close to hip Toe pointed forward Pull knee over hurdle, push foot to track

Lead Arm Eye level at takeoff Elbow parallel to lead knee 4/14/2017 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

Between Hurdles Vigorous drive off hurdle into first stride 4/14/2017 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

4/14/2017 Hurdle Technique

4/14/2017 Hurdle Technique

4/14/2017 Hurdle Technique

4/14/2017 Hurdle Technique

4/14/2017 Hurdle Technique

4/14/2017 Hurdle Technique

4/14/2017 Hurdle Technique

4/14/2017 Hurdle Technique

4/14/2017 Hurdle Technique

4/14/2017 Hurdle Technique

4/14/2017 Hurdle Technique

4/14/2017 Hurdle Technique

4/14/2017 Hurdle Video Slow Motion Time Trial

Preview A. Philosophy B. Rules C. Phases D. Technique 4/14/2017 A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

Teaching Progression Simple to difficult 4/14/2017 Teaching Progression Simple to difficult “whole” method rather than “parts” Gradually modify sprint mechanics Once mastered…drill at similar speeds Use appropriate cues

Teaching Progression Systematic approach 4/14/2017 Teaching Progression Systematic approach Straight leg bounding Fast-leg routines Introduce system of barriers (sticks n bricks method) Half hurdling over barriers Rhythm to first hurdle Rhythm between hurdles

Preview A. Philosophy B. Rules C. Phases D. Technique 4/14/2017 A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

Start to First Hurdle Use a normal sprint start from blocks 4/14/2017 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

300/400m Hurdles Rhythm and uniform stride length 4/14/2017 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 Do all drills using both legs as the lead!

Preview A. Philosophy B. Rules C. Phases D. Technique 4/14/2017 A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

High Hurdle Drills Without Hurdles Lead / Trail Skip 3 x 20m 4/14/2017 High Hurdle Drills Without Hurdles Lead / Trail Skip 3 x 20m Lead leg Wall 10-15 Trail leg Wall 15 Low fast leg 3 x 20m

High Hurdle Drills With Hurdles 5 Step, Trail Leg 6-10 meters apart 4/14/2017 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

300/400 Hurdle Drills Alternating Steering Stride Pattern 4/14/2017 300/400 Hurdle Drills Alternating Line hurdling Repetition hurdling Steering Irregular spacing Jog and attack Stride Pattern Count Reduce spacing

Preview A. Philosophy B. Rules C. Phases D. Technique 4/14/2017 A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Faults and Corrections I. Training

Hurdle Faults Hitting first hurdle Too high over hurdle 4/14/2017 Hurdle Faults Philosophy of correction Hitting first hurdle Too high over hurdle Floating over hurdle Loss of speed between hurdles Chopping steps Off Balance off hurdle

Preview A. Philosophy B. Rules C. Phases D. Technique 4/14/2017 A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

Training Pre-season Early season Mid season Late season 4/14/2017 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

Training Considerations for developing athletes 4/14/2017 Training Considerations for developing athletes No hurdle is too low Strength Rhythm Reduce hurdle height Reduce hurdle spacing Reduce fear factor Adequate warm up Mimic Sprint Training

Review A. Philosophy B. Rules C. Phases D. Technique 4/14/2017 A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training