1. TRAINING THEORIES FOR HURDLERS & SPRINTERS (60-800m)

2. 5 BIOMOTOR ABILITIES Strength * Speed * Skill Endurance Flexibility
* All 5 bio-motor abilities must be
addressed at all times, but speed and strength
are of primary importance in sprint training.

3. Combinations of Biomotor
Power = Strength + Speed
Agility = Skill + Speed
Mobility = Flexibility + Skill

4. Posture and stabilization of the hip girdle are critical
Posture/Pillar
The pelvis region and pillar area are the root of all movements in athletics. Often, athletes train their legs and upper body at a very high level, but then tie them together with a weak pillar region. Stabilization of the pillar area affects force generation, range of motion & posture.
Posture and stabilization of the hip girdle are critical

5. Levels of Difficulty

6. Specificity of Training
If you want to run fast you have to run fast.
USD Philosophy on training
Drills are opportunity to teach.

7. Development of Motor Program
Practice does not make perfect. It makes permanent.
Part/Part/Whole
Factors that affect skill development
10% rule

8. Speed Hurdles
The goal of speed hurdling is to develop a motor program that resembles that of the desired race pace.

9. Sequencing speed hurdles
Build to a consistent rhythm.
Example (women)
Challenge the rhythm to break through to faster times.( college women)
m (5 steps)
21m start m (5 steps)

10. Speed Hurdle Training Runs for sprint hurdles
Drill
Men/Boys
Women/Girls
Reduced distance and height to H1
39/36 30
Add steps to first hurdle-
10 strides
39/36 30
12 strides
39/36 30
Combine above starts w/
3 strides between
39/36 30
5 strides between
39/36 30
Combine 5 & 3 step pattern
8/5/5/5/3 or other patterns ending with 3 steps
3 stride pattern
Reduce each hurdle by 50 cm to 10 cm
Assisted Hurdling
3 % downhill or towing
Courtesy of Dennis Shaver LSU Track

11. Acceleration
Acceleration-the ability to quickly move the body from rest. Involves force application…Accel is powerful, not quick
Training includes- High intensity sprints of % with high recovery. (ex: starts, blocks, shift drill, resisted sprints, plyo’s, etc…)

12. Shift Drill
Gary Winkler, Univ. of Illinois
Teach hips over the tape- not reaching!
Shift Drill- designed to choreograph the stride pattern during acceleration. This exercise challenges the athlete to put greater force into the ground through proper mechanics of the first 16 steps. Great to teach the transition between accel and max velocity.

13. Best indicator of success?
Flyin 30 meter
Develops Speed Endurance.
locks in max. velocity.
In’s and out’s
15-25m accel10-20m “in”20-10m “out”10-20m “in”20-10m “out”10-20m “in”
In’s= focus on sprint mechanics, good force application, movin’ fast
Out’s=focus on “controlling” technique, refocus on proper running, should see very little lose of speed.
-Increase In’s and decrease out’s as season progresses.
-Can be used for race modeling and breathing patterns.

14. Myths of Track
Long strides are good. (Putting your foot down is good.)
Be quick out of the blocks. (Be powerful out of blocks) FULL RANGE OF MOTION
Stay low out of blocks (emphasis should be on powerline)
Get out HARD! (understand race tempo- 26/28 = 54)
Be “in shape” (Speed is the best predictor)

15. Work –Recovery Cycle 3-4 weeks or 21-28 days = 90 % adaptation
3:1 ratio
Planned Recovery-
High Intensity/Low volume
Testing/Evaluation

16. Themes for training
The last thing that you do each day is what the body remembers!
Don’t let workouts turn into death marches.
Is it better to run or ? What are you trying to accomplish?

17. track@usd.edu www.usd.edu/track
Questions?