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Hurdle Technique and Training

Hurdle Technique and Training. 100/110h. Combination of sprint ability and hurdle technique A fast hurdler is a fast sprinter Workout balance Start/Acceleration Hurdle Technique Sprint development. Early Season Training. Conditioning/Strength development

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Hurdle Technique and Training

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  1. Hurdle Technique and Training

  2. 100/110h • Combination of sprint ability and hurdle technique • A fast hurdler is a fast sprinter • Workout balance • Start/Acceleration • Hurdle Technique • Sprint development

  3. Early Season Training • Conditioning/Strength development • Running- Extensive repetitions (i.e. repeat 200’s, 300-200-100 cutdowns, grass runs) • Hurdling-Focus on strength and repetition of movement • Stationary drills- Wall drills and hurdle mobility, seated drills • Movement drills- Skip drills • Conditioning drills- Down and backs • Hip Strength and Flexibility should be the primary focus of your early season training regimen

  4. Early Season Training • Acceleration • If you cannot maintain a proper hurdle pattern through 3 hurdles, why go through 6 hurdles? • Acceleration ladders to the first hurdle • 100m hurdles- Start line - .60 meters – 1.65 – 2.95 – 4.40 – 5.95 – 7.60 – 9.35 – 11.05 – Take Off • 110m hurdles- Start line - .60 meters – 1.70 – 3.05 – 4.55 – 6.20 – 8.00 – 9.90 – 11.70 – Take Off • 7-step start • Body type • Athlete strength levels

  5. Hurdle Spacing • Run the times you want to run, not the distance you have to run • Reduce spacing between hurdles by 1.00-1.50 meters

  6. Touchdown times • Evaluating times on hurdle repetitions will let you know when the athlete can progress • Ex. 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.

  7. Touchdown Times

  8. Touchdown Times

  9. Progressive Hurdle Drills • Rhythm drills • 3-step- Lead & trail isolation, over the top • Spacing- Women- 6-7 meters, Men- 6.5 to 7.5 meters • 5-step- Over the top • Spacing- Women- 11-12.5 meters, Men- 12-13.5 meters • Technique Drills • Power drills- Over the top • Spacing- 10-12 feet • 1-step- Over the top • Spacing-6ft at 30”/36” • Speed Drills • Contrast hurdling at 6” to 18”

  10. Hurdling Cues • Lead leg • Lead 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 leg • Toe up, knee up • Bring 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 Action • Pull the door closed • Push the lead arm down the mid-line of the body • Tight trail arm (don’t overemphasize a large arm action) • Reduces over-rotation and loss of balance

  11. 300/400m Hurdles • Early season training • Extensive 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 training • Intensive repetitions • Vary between open running and reps over hurdles • Begin 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)

  12. Acceleration patterns for 300/400 hurdles

  13. Touchdown times

  14. Touchdown times

  15. Unique elements • Race conditions • Prepare your athlete for any conditions • Experiment with race patterns and starting with the opposite block setting • Wind, rain, heat…all will take an effect on the stride pattern of an athlete • Athlete preparation • Have a desired stride pattern • Talk to athlete about adjustments that may need to be made • Confidence is created through preparation • Ability to hurdle with either lead leg • Ability to adjust on the fly

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