Hurdle Technique and Trainingl

Hurdle Technique and Training

100/110hCombination of sprint ability and hurdle techniqueA fast hurdler is a fast sprinter

Workout balanceStart/AccelerationHurdle TechniqueSprint development

Early Season TrainingConditioning/Strength development

Running- Extensive repetitions (i.e. repeat 200s, 300-200-100 cutdowns, grass runs)

Hurdling-Focus on strength and repetition of movementStationary drills- Wall drills and hurdle mobility, seated drillsMovement drills- Skip drillsConditioning drills- Down and backs

Hip Strength and Flexibility should be the primary focus of your early season training regimenEarly Season TrainingAccelerationIf you cannot maintain a proper hurdle pattern through 3 hurdles, why go through 6 hurdles?Acceleration ladders to the first hurdle100m hurdles- Start line - .60 meters 1.65 2.95 4.40 5.95 7.60 9.35 11.05 Take Off110m hurdles- Start line - .60 meters 1.70 3.05 4.55 6.20 8.00 9.90 11.70 Take Off7-step startBody typeAthlete strength levels

Hurdle SpacingRun the times you want to run, not the distance you have to run

Reduce spacing between hurdles by 1.00-1.50 meters

Touchdown timesEvaluating times on hurdle repetitions will let you know when the athlete can progressEx. If an athlete is running 15.0 touchdown times through 4 hurdles but is inconsistent through hurdles 5 and 6, you can A) add more repetitions through 4 hurdles to increase strength, B) reduce spacing on hurdles 5 and 6 to help athlete maintain sprint rhythm.

Evaluating times on hurdle repetitions will let you know when to end a workout!Ex. If an athlete has run two reps through 6 hurdles at 14.8, then 15.2, you can A) increase rest between reps, B) reduce the following rep to 4 or 5 hurdles, or C) end the hurdling session and run straightaway sprints to replace hurdle reps.

Touchdown Times110 Meter High HurdlesTarget TImeHurdle OneHurdle TwoHurdle ThreeHurdle FourHurdle FiveHurdle SixHurdle SevenHurdle EightHurdle NineHurdle TenFinish12.82.43.44.35.26.27.28.29.210.311.412.8132.43.44.45.46.47.48.49.410.511.61313.22.53.54.45.46.47.48.59.610.711.813.213.62.53.64.65.66.67.78.89.91112.213.6142.53.64.65.76.87.9910.111.212.41414.42.63.64.75.86.98.19.310.511.712.914.414.62.63.74.75.878.29.410.611.81314.6152.63.74.967.28.39.510.71213.21515.52.73.856.27.48.69.81112.313.615.5162.83.95.16.47.68.810.111.312.61416Touchdown Times100 Meter HurdlesTarget TImeHurdle OneHurdle TwoHurdle ThreeHurdle FourHurdle FiveHurdle SixHurdle SevenHurdle EightHurdle NineHurdle TenFinish11.82.23.24.155.96.97.98.99.910.911.8122.33.34.25.167891011.11212.32.33.34.25.16.17.18.19.110.211.312.312.82.43.44.45.46.47.48.49.510.611.712.813.22.43.44.45.56.67.78.89.91112.113.213.82.53.54.65.76.87.99.110.211.412.613.8142.53.54.65.76.98.19.310.411.612.81414.32.53.64.75.97.18.39.510.711.913.114.314.82.63.64.967.28.49.610.912.213.514.8152.63.84.96.17.38.59.71112.313.615Progressive Hurdle DrillsRhythm drills3-step- Lead & trail isolation, over the topSpacing- Women- 6-7 meters, Men- 6.5 to 7.5 meters5-step- Over the topSpacing- Women- 11-12.5 meters, Men- 12-13.5 metersTechnique DrillsPower drills- Over the topSpacing- 10-12 feet1-step- Over the topSpacing-6ft at 30/36Speed DrillsContrast hurdling at 6 to 18

Hurdling CuesLead legLead with the knee first (two short levers are faster than one long lever)Crack the whip (lead knee, push the foot, pull down on the backside)Trail legToe up, knee upBring the knee through the armpit (110 hurdles)Get the trail leg back to A-skip position (knee out front in order to drive off)Arm ActionPull the door closedPush the lead arm down the mid-line of the bodyTight trail arm (dont overemphasize a large arm action)Reduces over-rotation and loss of balance300/400m HurdlesEarly season trainingExtensive running (fartlek runs, timed grass runs, 200-400m repeats)Extensive hurdle technique work for both lead legs Stationary drills, skip drills, 4-step hurdle drills (use 100/110h spacing)Stride pattern work (to 1st hurdle, between hurdles)

Mid season trainingIntensive repetitionsVary between open running and reps over hurdlesBegin incorporating more hurdles into the rep(4 hurdles + 100 open, 4 hurdles + 200 open, 5 hurdles x 100 open)Broken hurdles reps (5 hurdles, :30-:45 recovery, 3 hurdles to finish)Acceleration patterns for 300/400 hurdles21 Strides22 strides23 strides24 strides.60 meters.60 meters.60 meters.60 meters1.701.701.701.703.053.053.053.054.554.554.454.456.206.205.955.958.008.007.607.609.909.909.359.3511.9011.9011.2011.2013.9513.9013.1513.1516.0515.9515.2015.1418.4018.0017.3417.1320.8620.1019.4819.1223.3222.3921.6221.1125.7824.6823.7623.1028.2426.9725.9025.0930.7029.2628.0427.0833.1631.5530.1829.0735.6233.8432.3231.0638.0836.1334.4633.0440.5438.4236.6035.0543.0040.7138.7437.03Hurdle 143.0040.8839.02Hurdle 143.0041.01Hurdle 143.00Hurdle 1Touchdown timesH1H2H3H4H5H6H7H86.4910.8415.1919.6424.0928.6433.2938.076.5410.9415.3419.8424.3428.9433.6438.446.6211.0915.5720.1024.6829.3534.1339.006.6911.2415.7920.3725.0229.7734.6239.576.7411.3415.9420.5425.2430.0434.9439.946.8211.4916.1720.8425.5830.4235.8840.996.8911.6416.3921.1425.9230.7936.8242.04Touchdown timesH1H2H3H4H5H6H7H87.1912.2417.2922.3227.3732.5257.7443.097.2712.3917.5222.5827.7032.9338.1943.627.3412.5417.7422.8428.0433.3438.6444.147.4712.7317.9923.2828.6034.0339.5245.087.5412.8418.1423.5428.9434.4440.0445.64Unique elementsRace conditionsPrepare your athlete for any conditionsExperiment with race patterns and starting with the opposite block settingWind, rain, heatall will take an effect on the stride pattern of an athleteAthlete preparationHave a desired stride patternTalk to athlete about adjustments that may need to be made Confidence is created through preparationAbility to hurdle with either lead legAbility to adjust on the fly