The Hurdle Events Ryan Mahoney Lincoln Southwest High School

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1 The Hurdle Events Ryan Mahoney Lincoln Southwest High School 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! If they can t sprint with some kind of efficiency they will NEVER be able to hurdle with any. Rules For Competition Start - same as sprint (may have to adjust which foot is in front) Placement of hurdles o Women s 100 meter High Hurdles 13 meters to first, 8.5 meters between. 33 inch height. o Men s 110 meter High Hurdles 15 yards to first, 10 yards between. 39 inch height (42 college and pro) o 300/400 hurdles 45 meters to first, 35 meters between. 30 inch girls, 36 inch boys. Intentionally knocking down a hurdle results in disqualification Trailing the leg or foot alongside the hurdle results in disqualification Safety in Hurdling Hurdle Construction Hurdle Placement Training Surface Full and Complete Warm-up Prior to Hurdling

2 Eight Factors in coaching hurdlers Speed Rhythm Technique Flexibility includes range of motion Strength Stamina to maintain proper technique Poise Body Type *Body type is the only factor we can not change through training. Teaching Progression For The Hurdles Sprint Mechanics Half Hurdling - Lead Leg Half Hurdling - Trail Leg Full Hurdling Action Rhythm Start to First hurdle Maintaining Speed Over Multiple Hurdles 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 o Don t allow the beginner to jump, lower the hurdles and even have them run over knocked down hurdles or use training hurdles until they become accustomed to sprinting and not jumping. o Always have them look ahead to the next hurdle rather than down. o Emphasize good sprinting technique this will keep arms in and the body in a good lean to the hurdle. o The lead leg should not be forced to straighten but will do so naturally as the hurdler clears the hurdle.

3 Technique Checklist Head and Chest Lead Leg Trail Leg Lead Arm Between Hurdles 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 Lead Leg Drive knee to the hurdle Toe pulled back Snap leg down when heel reaches hurdle Leg straight to hurdle - over and down (don t swing to either side) Drive off ball of foot Trail Leg Knee under armpit Heel close to hip Toe pointed forward Pull knee over hurdle, push foot to track 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 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

4 Start to First Hurdle Use a normal sprint start from blocks (Lead leg back if even number of steps taken to first hurdle) Highs - 7 to 9 strides to first hurdle (most will take 8) 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 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! 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 o Talk with your athletes often about staying in the center of the lane on the curve and also about maintaining their poise through the finish we have all seen races both won and lost in that final 10 meters! Hurdling Drills Single Hurdle Timed First Hurdle Stride Drill Quick Hurdles Timed 200 s 400 Halves 300 Sprint Odd Distances One Step between Hurdles Pace Stride Consistency Alternate Sprints Curve Running Alternate Lead Leg Endurance Hurdles Hurdle Ladder

5 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 Inconsistent Approach Single Hurdle Drill Timed First Hurdle Drill Pace Drill using the Touch-Down Time Chart Stride Consistency Drill Slinging Lead Leg Single Hurdle Drill Quick Hurdle Drill One Step Drill Line Drill Off Balance Lead Leg Drill Trail Leg Drill Quick Hurdle Drill One Step Drill Line Drill Floating Lead Leg Drill Trail Leg Drill Single Hurdle Drill Quick Hurdle Drill One Step Drill Loss of Speed Pace Drill using two, three and four hurdles Stride Drill decreasing the number of strides between hurdles

6 Lack of Endurance Timed 200 s 400 halves 300 sprint Endurance Hurdles Hurdle Ladders Chopping Steps Odd Distance Drill Stride Consistency Drill Alternate Lead Leg Drill 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 Typical Workout Warm-up should be at least 20 minutes up to 45 minutes slow jog of at least 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

7 Pre-Season Workouts General 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 Early Season Workouts Specific 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 Mid-Season Workouts Competition 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 Late Season Workouts Peaking 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