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Hurdle Events

Hurdle Events. Ryan Mahoney USA Track and Field Level 1 Instructor. Introduction and Philosophy. Hurdling is sprinting with rhythm ! Our focus, first, last and always must be establishing and maintaining SPEED between and over the hurdles!. Rules For Competition. Start - same as sprint

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Hurdle Events

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  1. Hurdle Events Ryan Mahoney USA Track and Field Level 1 Instructor

  2. Introduction and Philosophy Hurdling is sprinting with rhythm ! Our focus, first, last and always must be establishing and maintaining SPEED between and over the hurdles!

  3. Rules For Competition • Start - same as sprint • Placement of hurdles • Intentionally knocking down a hurdle results in disqualification • Trailing the leg or foot alongside the hurdle results in disqualification

  4. Safety in Hurdling • Hurdle Construction • Hurdle Placement • Training Surface • Full and Complete Warm-up Prior to Hurdling

  5. Eight Factors in coaching hurdlers • Speed • Rhythm • Technique • Flexibility - includes range of motion • Strength • Stamina to maintain proper technique • Mental toughness • Body Type (only factor we can’t improve)

  6. Teaching Progression For The Hurdles (Stage 1) • Sprint Mechanics • proper running form • Static Half Hurdling - Lead Leg • wall drill • Static Half Hurdling - Trail Leg • wall drill • Full Hurdling Action • Walkovers *Master these drills first using full height or near to it hurdles

  7. Teaching Progression For The Hurdles (Stage 2) • Start to first hurdle • Must be FULL SPEED! • 8 Steps • Dynamic Half Hurdle Drills • 3 and/or 5 Step • Rhythm over the top • 3 and/or 5 step • 1 Step Drills • Half hurdling • Over the top • 3 Step Drills • Keep hurdles in

  8. Teaching Hurdle Technique - Fundamental Mechanics • Sprint over the hurdles • Accelerate into takeoff • Lean forward at takeoff • Eyes up, focused on next hurdle • Lead with knee to hurdle

  9. Technique Checklist • Head and Chest • Lead Leg • Trail Leg • Lead Arm • Between Hurdles

  10. Head and Chest • Chest on thigh / chin ahead of knee (men only) • Head in normal sprinting position • Eyes focused on next hurdle • Shoulders level and parallel to hurdle • Maintain forward lean until foot makes contact

  11. Lead Leg • Drive knee to the hurdle • Toe pulled back • Snap leg down when heel reaches hurdle • Leg straight to hurdle - over and down • Drive off ball of foot

  12. Trail Leg • Knee under armpit • Heel close to hip • Toe pointed forward • Pull knee over hurdle, push foot to track

  13. Lead Arm • Eye level at takeoff • Elbow parallel to lead knee • Arm bent at 120 degrees during reach, and pull back • Hand sweeps back below trailing knee

  14. Between Hurdles • Vigorous drive off hurdle into long first stride • Good high-knee sprint action on balls of feet • Slightly shortened last stride to hurdle • Full extension of take off leg

  15. Start to First Hurdle • Use a normal sprint start from blocks • Highs 7 to 9 strides to first hurdle Intermediates Boys 21 to 23 strides to first hurdle, girls 22 to 25 • Even number of strides to first hurdle - lead leg in back block • Odd number of strides to first hurdle - lead leg in forward block

  16. Strides Between Hurdles • Highs - 3 strides • Intermediates - generally 14 to 17 strides for boys, 15 to 19 strides for girls • As fitness improves athlete will be better able to hold stride pattern to the finish • Make sure your athletes learn to alternate lead legs!

  17. Curve and Finish • Hurdling the Curve • Left leg preferable • Clear in the center of hurdle • Run-in to the Finish • Accelerate into the last two hurdles and through the finish • Maintain poise

  18. Hurdling Drills • Single Hurdle • Timed First Hurdle • Wall Drill • Stride Drill • Quick Hurdles • Timed 200’s • 400 Halves • 300 Sprint • Odd Distances

  19. Hurdling Drills (continued) • One Step between Hurdles • Pace • Stride Consistency • Alternate Sprints • Curve Running • Alternate Lead Leg • Endurance Hurdles • Hurdle Ladders

  20. Major Hurdling Faults • Inconsistent Approach • Slinging Lead leg • Off balance on top of and coming off of the hurdle • Floating over the hurdle • Loss of speed between hurdles • Lack of endurance • Chopping steps

  21. Inconsistent Approach • Single Hurdle Drill • Timed First Hurdle Drill • Pace Drill using the Touch-Down Time Chart • Stride Consistency Drill

  22. Slinging Lead Leg • Single Hurdle Drill • Quick Hurdle Drill • Wall Drill • One Step Drill • Line Drill

  23. Off Balance • Lead Leg Drill • Trail Leg Drill • Quick Hurdle Drill • One Step Drill • Wall Drill • Line Drill

  24. Floating • Lead Leg Drill • Trail Leg Drill • Single Hurdle Drill • Quick Hurdle Drill • One Step Drill • Wall Drill

  25. Loss of Speed • Pace Drill using two, three and four hurdles • Stride Drill decreasing the number of strides between hurdles

  26. Lack of Endurance • Timed 200’s • 400 halves • 300 sprint • Endurance Hurdles • Hurdle Ladders

  27. Chopping Steps • Odd Distance Drill • Stride Consistency Drill • Alternate Lead Leg Drill

  28. Training Summary • Pre-season emphasis on building endurance, increasing strength, and enhancing rhythmic skills • Early season emphasis on sprinting and hurdling drills • Mid-season emphasis hurdle and sprint stamina, drills at full speed • Late season emphasis technique, low volume, recovery, and racing

  29. Typical Workout Warm-up should be at least 20 minutes up to 45 minutes • slow jog of at least 800 meters • dynamic stretches (range of motion stretches) leg swings, arm swings etc.. • partner assisted/isometric stretches • hurdle and sprint drills • limit static stretching in warm-up Workout - depending on where you are in season • bounding and plyometrics • hurdle drills • sprint and/or hurdle repetitions or intervals Weight training weight, reps and exercises depend on where you are in season • circuits • Olympic lifts Warm-down • jog at least 800 meters • slow gentle static stretching

  30. Pre-Season WorkoutsGeneral Adaptation Phase • Monday - over distance and circuit training • Tuesday - Lead Leg, Trail Leg drills, Bounding • Wednesday - Endurance, First hurdle and Alternate hurdle drills and circuit training • Thursday - Lead leg, Trail leg, wall, and Stride Consistency drills • Friday - Over distance and circuit training • Saturday - hills • Sunday - rest

  31. Early Season WorkoutsSpecific Adaptation Phase • Monday - Endurance hurdles and weights • Tuesday - Single hurdle, Timed First hurdle, Line hurdling and Quick hurdle drills • Wednesday - 2, 3, and 4 hurdles, Curve running and weights • Thursday - Lead leg, Trail leg, Sprint drills and bounding • Friday - Hurdle ladders • Saturday - hills • Sunday - rest

  32. Mid-Season WorkoutsCompetition Phase • Monday - 2,3 and 4 hurdles plus 15 meters, First hurdle and Alternate lead leg drills and weights • Tuesday - Quick hurdles, one step, lead leg and trail leg drills • Wednesday - Hurdle ladders and weights • Thursday - extensive warm-up or rest • Friday - competition or over distance • Saturday - competition or over distance • Sunday - rest

  33. Late Season WorkoutsPeaking or Specific Competition Phase • Monday - Pace, First hurdle drills and weights • Tuesday - Quick hurdles, lead leg and trail leg • Wednesday - Alternate lead leg and curve running drills • Thursday - One hurdle, Timed First hurdle drills • Friday - competition • Saturday - competition or rest • Sunday - rest

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