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3000 M Steeplechase Gordon Thomson gthomson@clemson.edu (864) 656-1972

3000 M Steeplechase Gordon Thomson gthomson@clemson.edu (864) 656-1972. 12/14-16/2006, Las Vegas Podium Education Project 8:08.82 new AR. Endurance Capability to run 2600m at 64-65 per 400m pace, barriers included (75-76 pace for women). VO 2 max of >75 ml/min/kg

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3000 M Steeplechase Gordon Thomson gthomson@clemson.edu (864) 656-1972

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  1. 3000 M Steeplechase Gordon Thomsongthomson@clemson.edu (864) 656-1972 12/14-16/2006, Las Vegas Podium Education Project 8:08.82 new AR

  2. Endurance Capability to run 2600m at 64-65 per 400m pace, barriers included (75-76 pace for women). VO2max of >75 ml/min/kg AT of >84% of Velocity of VO2max Finishing Capability to run last 400m in 58 seconds, barriers included (under 70 for women). 3000m Steeplechase Primary Critical Zones

  3. Secondary Factors • LEFT and right lead leg ability • Acceleration in/out of barriers • 39-41 steps between barriers • 1500m to 10,000m proficiency Anthony Famiglietti’s 2006 Performances: 3:35.83, 8:19.77, 13:24.47, 27:37.74 • Body Composition: <6% BF (♀ 13%) • Ability to hurdle the waterjump

  4. 2004 Steeple Force Plate Study • ARCO Training Center (Costa, Hunter) • Force plate #1 positioned for take-off • Force plate #2 positioned for landing • Steeplechase Barrier placed between • Bauer timing: Approach velocity, B to TD, and Exit velocity. • Trials: Run through, Hurdling L/R, and Stepping L/R. • Results: GCT, Braking force, Propulsive force.

  5. Hurdling Ground Contact Times Jordan Deseletes

  6. Hurdling Ground Contact TimesBriana Shook

  7. Liz Jackson

  8. Hurdling Ground Contact TimesLiz Jackson

  9. 2004 Force Plate Study

  10. 2007 High Performance Proposal • Pre-test over force plates: run through, L/R hurdling • Sprint-Hurdle coach teaches drills over two day period, then recovery • Post-test over force plates: run through, L/R hurdling • Expected results: reduced GCT, and reduced net braking

  11. STEPPING Crowded conditions Big push off = shallow landing Three deceleration points More efficient at slower velocities Hurdling Faster approach No deceleration on top of barrier Parabola apex past barrier Deeper landing Hurdling versus Stepping the waterjump barrier

  12. Hurdling: closer take-off, keep lead leg up longer past barrier.

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