High Hurdle Technique Tony Veney USATF Level III

Shuffle Hurdle drill Shuffle Hurdle drill 10 Meter run up 10 Meter run up

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 Start with a general hurdle model and plug your hurdler in This is a sprint event! This is a sprint event! No Failed sprinters! No Failed sprinters! No speed rejects! 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!

Hurdle Development Flexibility is developed day to day Flexibility is developed day to day Strength is developed week to week Strength is developed week to week Speed is developed month to month Speed is developed month to month Work Capacity is developed year to year Work Capacity is developed year to year

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

Hurdle Acceleration 1 st four steps 1 st four steps Next two steps – you adjust Next two steps – you adjust Last two steps – push and cut Last two 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) It’s about “Horse Power” It’s about “Horse Power”

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

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

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 Hip training drill – knee up/thigh down Hip training drill – knee up/thigh down Rhythm Endurance Rhythm Endurance

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.

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.

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 over 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 over 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)

Touchdown Tech Folded trail leg (trail foot is pulled off the ground) Folded trail leg (trail foot is pulled off the ground) Trail leg rotation Trail leg rotation Shin is vertical at touchdown Shin is vertical at touchdown

Tech Between the Hurdles Low heel recovery Low heel recovery Scissor bound – big hip power - Scissor bound – big hip power - 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

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

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