James Hillier - Training Essentials for the Development of an Advanced High Hurdler

Training Essentials for the Development of Junior – Elite Sprint

Hurdler

JAMES HILLIER

• High Performance Coach for British Athletics

• Coached Numerous National Champions (Hurdles, Sprints, Long Jump)

• Coached and Assisted a number of European and World Medallists

• GB Team Coach for Hurdles• Notable Athletes Coached

• James Gladman• Ben Reynolds• Jack Meredith• Dave King• Sebastian Rodger• Leon Reid

• Ice Cream Lover

Hurdles – The Technical Model

RHYTHM• ‘Ability to consistently run in a fluent, measured and uniform way’

• Rhythm is related to stride pattern (competitive rhythm) and also relates to ‘sighting’ hurdles with the minimum amount of compromise

• Development of specific rhythm MUST be practised as close to competitive conditions as possible

• It is more important to first develop running rhythm (i.e. Running between hurdles is initial priority over actual hurdle clearance)

• Training rhythm for both the sprint hurdles and the 300m/400m hurdles requires mental and physiological progressions so you need to continuously reflect in order to improve

EFFICIENCY

• ‘The amount of energy required to run at a certain speed’ (McArdle, Katch& Katch, 1996)

• Energy is not unlimited. Even in a sprint hurdles race it is important to set the race up in an biomechanically efficient way

• Related to lactic acid accumulation in a given muscle at a given speed after a certain amount of time (i.e. Towards the end of a race)

• In the 400m hurdles the objective is to minimise lactic acid accumulation in first 250 – 300, therefore allowing athlete to run faster and hurdle better at the end of the race

MOMENTUM

• ‘The relationship between the speed of an athlete and his / her energy at a certain time’

• If an athlete loses momentum they lose speed and waste energy

• Momentum is directly related to rhythm and efficiency (and vice versa). If momentum is compromised then you will HAVE to see compromise in rhythm and efficiency

• One of the most important elements of any hurdles race is the ability to maintain momentum over the last 3 hurdles

• Technical competence, understanding of the physiological needs of the event and plenty of event specific training is therefore vital

THE SPRINT HURDLES

• A successful sprint hurdler combines high speed with accurate technical efficiency

• Technical prowess is measured by the athlete’s ability to perform a series of well-timed and consistent ‘hurdle strides’ whilst maintaining speed and postural control

Technical Focus: -

• Improving Running Rhythm

• Take Off

• Run Off

The Starting Point

• You are what you are • Heredity• Environment

– Home– Culture

• You are what you do• Training regime• Work rate• Consistency • Progression• Continuous Development• Mind vs Body• Feedback• Reflection• LEARNING

Top Junior – Elite Athlete

• Understand the Individual

• What additional training stimuli can you add to the programme?

• Goal is to raise strengths AND weaknesses

• Athlete must start taking ownership of sessions

• Relationship between coach and athlete evolves

• Underlying Goal is to best prepare the athlete to perform in Championships

Development of the Coach

• Its not about YOU!• Its not about being a strong coach but having a

strong Athlete – Coach Relationship• Understand yourself. What makes you tick?• Get help (Mentor, Friends, Family)• Goal is to continuously reflect and feedback

without too much emotion and honestly• What’s important – results vs process? • Coach the Athlete to ‘find the answers’• Coaching is a voyage of discovery

What is Required to be Elite?

• Discipline and Purposeful Practice

• Accurate

• Consistency

• Confidence

• BELIEF

The Championships Equation• Execute Task in Training

• Execute Task in Training under competitive STRESS

• Execute Task in low – level competition

• Execute Task in high – level competition

• Execute Task in high – level competition UNDER FATIGUE

PRESSURE

(INFORMATION + UNDERSTANDING) * APPLICATION = PERFORMANCE

How are you going to replicate PRESSURE and TECHNIQUE UNDER FATIGUE in your programme?

TRAINING TASKS FOR AN ‘ELITE’ SPRINT HURDLER

Number of Training UNITS per week Goal

General Preparation Specific Preparation Competition

Speed 1 2 2 Develop Quality of Speed of Movement

Acceleration 1 2 2 Movements that develop rate of change of velocity

Sprint Technique 1 2 1 Improve Technical Competence

Hurdle Technique 1 2 2 Improve Hurdle Clearance and Approach/Run Off Skill

Hurdle Rhythm 2 1 2 Improve Running Skills between the hurdles (R.E.M)

Specific Endurance 2 1 2 Improve Hurdle Specific endurance capacity

General Strength 2 2 1 Promote general strength and conditioning (not event specific)

Maximum Strength 2 2 1Develop high degrees of m/s recruitment and coordination (i.e.

Olympic Lifts)

Maximum Power 2 2 1 Generate Power through Concentric m/s action (i.e. squats)

Reactive Strength 2 2 2 Movements exhibiting short ground contact times

Reflexive Power 2 2 2 Complex coordination training using a force overload

A Typical Training Week

• 3 – 4 days track

– 1 running – preceded by conditioning drills

– 2 hurdling & running – preceded by hurdling drills

• 3 days gym / strength training

– Olympic lifting + explosive strength + circuits + core strength

• Extra ‘Individual’ work as required

• Track vs Weights Days throughout the year

Training to Race

• Periodisation and competition pressure• Double

• Single

• Multiple

• Managing the training year according to competition cycles

• The training year

– Tailoring the training year to an individuals competition programme

• Pre preparation

• Competition

HURDLING ACTIVITIES WITHIN THE TRAINING YEAR

• Drills

– Trail leg, lead leg & over the top

• Phase 1 - basic hurdling skills (4 - 6 weeks)

• Phase 2 – progressive hurdling - 5 between stretched

- Intro to 3 stride hurdling brought in

Weekly Training activities in Preparation 1

• Preparation 1– 2 x 4 x 150m – walkback + 6 - 8 mins

– 3 x 6 x 200m – hill 15 degree incline, jog back + 3 mins

– 3 x 4 x diagonals (total 2500 mtrs) aerobic / threshold / heart rate

– Lifting – 3 sessions » 2 @ 3 X 6 X 60% (fast bar)

» 1 @ 3 X 10 X 65%

» + CIRCUITS

Weekly Training activities in Preparation 2

• Preparation 2– 4 x 2 x 150 – 3 mins & 10 mins

– Hurdles drills + 4 x 6H rhythm + 2 x 4 x 60m turn abouts

– Hurdles drills + 4 x 12 hurdles

• Lifting – 3 sessions– 2 @ 3 x 6 x 75%

– 1 @ 5-4-3-2 @ 80-85-90-95%

– + circuits

Example Training (2013) – Week 1 - 4

Week 1 - 4 (2013 - 2014) Sprint Hurdlers September 30th - October 27th

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

30/09/2013 01/10/2013 02/10/2013 03/10/2013 04/10/2013 05/10/2013 06/10/2013

11.00 am 10.00 am & 14.00 pm 10.00 am 10.00 am & 14.00 pm 13.30 pm SLEEP! 10.00 am

Aerobic / Interval / Tolerance Weights & Circuits Lactic Tolerance Weights & Circuits Speed / Speed Endurance REST Aerobic

Goals / Psychology Treatment / Self Therapy Mobility Treatment / Self Therapy Mobility Rest Individual Needs

2 x 4 Laps Diagonals (HR 130 -

170)

Warm Up - 3 x 10 Overhead

Squat, 3 x 10 Hip Thrusts, 3 x

30 sec Hamstrings.

3 x 6 @ 60% FAST BAR -

Hang Clean, Full Squat, RDL

3 x 30 sec / 20 sec / 15 sec. 3 / 2

mins & 8 mins


Squat, 3 x 10 Hip Thrusts, 3 x 30

sec Hamstrings. 3 x 6 @ 60%

FAST BAR - Full Clean, Step

Ups, S. Leg Press (4 x 4).

Testing

10 x 30m hill sprints. 4 x 60m 30

secs / 5 mins (grass)

Rest

Weights Circuit and Circuits

(ABS) + Regeneration Exercises

(sand and bare feet drills)


07/10/2013 08/10/2013 09/10/2013 10/10/2013 11/10/2013 12/10/2013 13/10/2013

Speed Drills. 6 x 60m easy

strides with walkback.

3 x 4 Laps Diagonals (Hr 130 -

170)



30 sec Hamstrings.

3 x 6 @ 60% FAST BAR -


3 x 30 sec / 20 sec / 15 sec. 3 / 2

mins & 8 mins





Ups, S. Leg Press (4 x 4)

10 x 30m hill sprints.

4 x 60m 30 secs / 5 mins (grass)Rest





14/10/2013 15/10/2013 16/10/2013 17/10/2013 18/10/2013 19/10/2013 20/10/2013




170)



30 sec Hamstrings.

3 x 6 @ 60% FAST BAR -


pm - Hurdle Drills. 6 x H5

easy rhythm

3 x 45 sec / 30 sec / 15 sec. 4 / 3

mins & 8 mins






pm - Hurdle Drills. 6 x H5 easy

rhythm


4 x 60m 30 secs / 5 mins (track)Rest





21/10/2013 22/10/2013 23/10/2013 24/10/2013 25/10/2013 26/10/2013 27/10/2013




170)



30 sec Hamstrings.

3 x 6 @ 60% FAST BAR -


pm - Hurdle Drills. 6 x H5

easy rhythm.

3 x 45 sec / 30 sec / 15 sec. 4 / 3

mins & 8 mins






pm - Hurdle Drills. 6 x H5 easy

rhythm


4 x 60m 30 secs / 5 mins (track)Rest




Example Training (2014) – Week 1 - 4

HURDLING ACTIVITIES WITHIN THE TRAINING YEAR

• Drills continue throughout the year, before every session and competition

• Phase 3 - hurdling - 4 x 8 H ---> 4 x 12

• Pre Competition - Blocks, Set up H1 & H2

Then - e.g. 1 x 2H, 1 X 3H, 2 x 5H

or 4 x 10H (H1 normal,

H2 - H9 in one foot

length)

Example Training – Week 9 - 12Sprint Hurdlers December 2012

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1

Rest

2 3 4 5 6 7 8

Weights - Clean / Snatch (3 x 6), Straight Leg Deadlift (3

x 6), Full Squat (4 x 4), Bench (3 x 6) & ABS

4 x 2 x150. Recovery - 3 / 10 mins. > 17.5

Sand Drills, Warm Up -Overhead Squat, Sumo Dead Lift, RDL - Weights 5 x 2 (Hip Thrusts, Full Clean, Deadlift

from box, 1/2 Squats). Weights Circuit & ABS

Hurdle drills (in 4). 4 x H12 (in 1) & GURU

PREHAB CIRCUIT OF YOUR CHOICE, Warm Up - Overhead Squat, Hamstring Holds, RDL -FAST Weights with TENDO 4 x 4 (Hang Clean, Hang Snatch,

Jump Squat). CONTRAST LIFTS

MAT Work - 5 x H1, then 4 x Hurdle 2. Recovery

walkback. 3 x 3 x 80m - 1 min & 6 mins. HIP FLEXOR

WORK

Rest

9 10 11 12 13 14 15



TEST WEEK TEST WEEK TEST WEEK





WORK

Rest

16 17 18 19 20 21 22



4 x 2 x 150. Recovery - 3 / 10 mins. > 17

Sand Drills, Warm Up -Overhead Squat, Sumo Dead Lift, RDL - Weights 5 x 2 (Hip Thrusts, Full Clean, Deadlift

from box, 1/2 Squats). Weights Circuit & ABS

Hurdle drills (in 4). 4 x H12 (in 1) & GURU





WORK

Rest

23 24 25 26 27 28 29




walkback. 3 x 90m - 6 mins. HIP FLEXOR WORK

Rest Rest Weights & Circuits Rest10 x 100m on grass

30 31 Notes



10 x 100m on grass

Running / Hurdling activities

• Preparation 3

– 150+100 x 2 x 2. 30s + 5 mins + 10 mins

– Hurdles drills + 4 x 6H from blocks + 5 x 60 metres

– 4 x 12H from blocks

• Lifting

– 3 per week as in prep 2

– + circuits

Training activities

• Pre – competition

– 5 x 90 m (hit last 30m)

– Hurdles drills + 2 x 2H + 2 x 4H + 1 x 5H +

3 - 4 x flying 30’s (30m build + 30m fly)

– Hurdles drills + 4 x 5H + 3 x 30m elastic tows

• Lifting as prep 3

Training activities

• Competition

– Training will fit in the competition programme

– Lifting will go to 1 session every 7 – 10 days

– Intensity will be high

– Volume will be low

– Rest and recovery are essential

Example Training – Competition Season

June 2013Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1

Oordegem

2 3 4 5 6 7 8

Rest5 x Double flying 20's.

Time last 3

Wgts 5-4-3-2 @ 75/80/85/90%. Hurdle IMMEDIATEY after lift

5 x 5 hurdles (3,3,5,3 strides)

Wgts 3 x 3 @ 85%/87.5%/90%. MAT

WORK4 x Flying 30's Rest

9 10 11 12 13 14 15

1 between hurdling. 10 hurdles @ 3' 14

steps in x 3 trail / 3 OT. Glutes, Calves & Core.

Rehab

5 x Double flying 20's. Time last 3

Wgts 3 x 6 @ 60%. Hang Clean / Jump

Squats (BW)


Warm Up. MATS 4 x H2 Rest

16 17 18 19 20 21 22

U20 / U23 Champs5 x Double flying 20's.

Time last 3

Wgts 5-4-3-2 @ 75/80/85/90%. Hurdle IMMEDIATEY after lift


Wgts 3 x 6 @ 60%. Hang Clean / Jump

Squats (BW)4 x H2 Rest

23 24 25 26 27 28 29

1 between hurdling. 10 hurdles @ 3' 14

steps in x 3 trail / 3 OT. Glutes, Calves & Core.

Rehab

4 x H6 CompetitiveWgts 3 x 6 @ 60%. Hang Clean / Jump

Squats (BW)


Warm Up. MATS Rest Mannheim

30 Notes

Mannheim

[42]

Control Tests

• Very Important to measure PROGRESS

• Hurdles touch down times

– Individual touch down times difficult

(lack of accuracy compared to real times)

– Start to H8 (for example) easier to be accurate and relevant.

– I use start to touch down H10 x 4 reps as a guide to hurdles endurance.

Male vs Female Considerations

Main difference is hurdle height relative to limb length which means that the majority of women at elite level can straddle the hurdle - Men cannot

Relative proportions are:

Female Sub 13.00s: Hurdle is 49.7% of their heightMale Sub 13.50s: Hurdle is 57.1% of their height

Therefore:

Women: Take off closer to the hurdle - 1.95 - 2.10m from Hurdle, and land further away - 0.80 to 1.00m

Men: 2.00-2.20 & 1.15-1.30m

Males tend to lean further forward on attack but this is only a function of hurdle height relative to limb length - body lean will still increase speed across and off the hurdle

Speed dominates both the male and female event at elite level but perhaps males can (at the moment) get away with small deficiencies in raw speed through excellent technique – But not much

Technical Progression over Time (2010)

• Junior 13.71

• Lack of mobility

• Lack of General

Conditioning

Fast Trail Leg


• First Year

• Better flexibility

• Better conditioning

• Faster

• Stronger


• Double arm Shift

• Lead leg ‘down’

• Off Balance coming

off Hurdle


• More Traditional

• Close to Sprinting

• Downward Sweep of

Lead arm after take

off to raise hips

into the Hurdle

Questions?

James Hillier - Training Essentials for the Development of an Advanced High Hurdler

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