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Hurdle Technique and Drills

Hurdle Technique and Drills. Brandi Menegatti brandi.Menegatti@yahoo.com. 2 x week – max Intensity Concentration! Timing – rhythm is key – can be manipulated Take care of the ground game 70 % of the race is non flight time. Controlled Aggression- sprint through the barrier.

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Hurdle Technique and Drills

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  1. Hurdle Technique and Drills Brandi Menegatti brandi.Menegatti@yahoo.com

  2. 2 x week – max • Intensity • Concentration! • Timing – rhythm is key – can be manipulated • Take care of the ground game • 70 % of the race is non flight time Controlled Aggression-sprint through the barrier

  3. Form – Technique • Constant Feedback (verbal & video) • Hurdle in a phone booth • FAST hurdling • Lead with the knee • Drive and Dive (men) – women tall • Wrist to ankle / knee to armpit – everything down • Dorsi-Flex • Shoulders - balance Touch down times – Lead touch (3rd step – step before hurdle clearance) Analyze for the causes of the effects • Watch for Blocking Controlled Agression

  4. Lead with knee Form / Technique

  5. Form/Technique Drive and Dive

  6. Head rotation • Trunk rotation • Lead leg pick ups • Trail knee pick ups • Front eagle • Back eagle (scorpions) • Inverted bicycle • Inverted scissors • Roll over hurdle • Mountain climbers • Leg swings (L,R,F,B) • Trail leg windmill Hurdle Stretches

  7. Mobiltiy: • Over • Back • Right/left • 2 forward – 1 back • Over/Under • Lateral walk overs/Lateral skips (Side right/side left) • 3 x pull • Leg swings • Hip Flexor Lift (toe under hurdle) • Lead Leg Lift (dorsi-flex calf raise • Hurdle Attack Drills

  8. Technique: (5 my feet) • Lead right / lead left - walk over - skip • Trail right/ trail left – walk over - skip • 5 step lead/trail – over • 5x banana hurdles – rhythm-both legs • Don’t ignore bounding- A bounds TEACH hurdle technique • Fast lead knee and full extension of drive leg • Bounding is invaluable for building explosive strength needed for optimal stride length in hurdling. Drills

  9. A-Bounds

  10. 20 ft (6m) –banana hurdles or 30 inch (increased velocity) • Jammer/1,2,3,4 (increased frequency) HS Boys: 12.5m to 1st hurdle, 8.3 - 8.5m between HS Girls: 12m to 1st hurdle, 7.8 - 8.0m between • 4 step drill (25 of my feet) Rhythm drills

  11. Jane Fonda: • Fire hydrants • Heel ups • Donkey whips – fetal, extension, side • Side pulse • Abductors • Hip pulse • Glute bridge (up to exercise ball) • Belly frogs • Plie/relive • Emma Coburns Hurdle Strength

  12. Touch down times * lead leg • (3rd step – step before hurdle clearance) • Video everything Important to Me

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