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Hurdles From Start to Finish
The objective of better hurdling is the attainment of maximal speed and
maintenance, along with minimizing deceleration while running over barriers.
To improve the task of better acceleration, the athlete should improve her
speed/strength abilities. Sprint speed affects the results achieved over the
first 4-5 hurdles more than does perfection of technique and therefore
considering the lack of significant difference in hurdling technique for world
class hurdlers, it appears that the better sprinters will have an advantage over
the first part of the race. This does not mean that a sprint hurdler can ignore
technique. The technique/speed relationship for the first half of the distance
can be reflected through the ratio 40% to 60%, with technique being responsible
for 40% of the results. However, technique assumes a larger part of
responsibility for success during the second half of the race, with the
technique/speed endurance relationship expressed through the ratio 50/50.
- Before The Hurdles
A. Work must begin with the basics of body movement and awareness.
B. Basic conditioning is very important to good hurdling, Improvement of
all muscle groups in a balanced fashion should be the goal.
C. Flexibility is an important aspect of a good hurdler.
D. Develop the respiratory and cardiovascular system. This prepares the
body to be able to perform work loads over periods of time and aids in recovery.
- Beginning Hurdles
A. The young hurdler must be instructed in proper technique from the
beginning
B. To teach hurdles to a young athlete the use of pizza boxes prove to be
very effective. example: place open pizza boxes in an "A" position (/\) and
have the youngster hurdle the boxes at a low height. This will help the hurdler get a rhythm over
the boxes. Place the boxes about 4 meters apart.
- Drills
A. "A-B-C-D" Drills
1. A-1 Drill
High Knees Marching - keeping the head natural and looking forward.
The arms work at a right angle forward and backward and should not be higher
forward that the shoulders. No head and shoulder rotation is allowed. The knee is
lifted as high as possible with the heel of the lifting leg coming up close to the
body. The rear leg is completely straightened. Lean slightly forward without bending
forward from the waist
2. A-2 Drill
High Knee Skip - The same motion as in A1 above, but with a low skip
for faster rhythm.
3. A-3 Drill
High Knee Running (Fast Knees) - The same exercise as A1 above, but
with very fast successive knee lifts with only moderate forward running motion.
4. B-1 Drill
High Knee Marching on Toes with Leg Extension - This is the same as
A1, but with an active extension of the foreleg after the knee lift with an active
"leg-down" pawing action following the leg extension.
5. B-2 Drill
High Knee Skipping on Toes with Leg Extension - The same exercise as
B1 but with a low skip for faster rhythm.
6. C-1 Drill
Long Bounding - Alternate forward (not upward) bounds similar to
triple jump drill but with alternating arm actions and a toes (ball of foot) landing. A
more forward leaning position is required.
7. C-2 Drill
Upward Bounding with High Knee Lift and Arm Block - Similar to long
jump take-off drill.
8. D-1 Drill
Butt Kicks - Fast successive butt kicks with alternate heels from a
slight forward leaning position and with moderate forward motion. Arms move in
alternating rhythm with the legs.
B. Sprint Drills
1. Up hill sprints and bounding
2. Sprinting and bounding up steps
3. Harness Starts
4. Down hill sprinting (3% grade)
5. Towing using surgical tubing or speed assistance apparatus
C. Fast leg drills
1. Running in place with quick knee lifts
2. Begin with running in place the begin moving forward with quick knees
D. Bounding
1. Single Leg Bounding - Bound on one leg using a forward movement on
grass or the track
2. Double Leg Bounding - Bound on both leg with a forward movement on
grass or the track
3. Alternate Leg Bounding - Bound alternating legs concentrating on knee
lift and arm position
4. Hurdle Bounding - Bound over 5 hurdles placed five steps apart.
Hurdles should be a low enough height to allow athlete comfortable takeoff and landing
5. Depth Groups (Boxes) - Use different height boxes to bound onto and
off, when bounding off of box rebound from ground and jump for height
- The Hurdles
A. Drills
1. Lead Leg - Begin using one hurdle. Walk up to hurdle lifting
knees high when one meter from hurdle, raise body onto toes of trail leg, lift lead
leg leading with knee, thrust lower leg to
hurdle. Once leg is thrust concentrate on
snapping foot down under body.
a. One hurdle
b. Five hurdles placed five steps apart
c. Wall Drills - place hurdle against a wall. Get into running
rhythm "1-2-3-hurdle", after third step of running in place lift lead knee and
thrust lead foot against the wall repeat in continuous motion for designated number of times
2. Trail Leg - Begin with one hurdle. Walk up to hurdle lifting
knees high step with lead leg foot landing in front of hurdle, push the trail leg through
the hurdle. Once the trail leg leaves ground the foot should turn out. Also be sure the
trail foot does not go higher than the trail knee.
a. One hurdle
b. Five hurdles
c. Pull Through with Tension - Hurdler stands at side of hurdle
with lead foot in front of hurdle. A partner stands behind the hurdler, lift the
trail leg, the partner should hold the trail foot while the hurdler begins to pull through
the partner then releases the foot and the hurdler pulls it through and runs off of
hurdle
d. Wall Drill - Place hurdle approximately 60cm from wall.
Stand at side of hurdle with lead foot in front of hurdle. Push and pull trail leg
through hurdle.
3. One Step Drill - Begin with five hurdles. Place hurdles at low
height five steps apart. Run over the middle of the hurdle using one step
between the hurdles. Concentrate on proper body movement.
4. 4-3-4 Drill - Place the first four hurdles at 7 meters apart, remove the next three
hurdles and place the fifth hurdle 30 meters from the fourth,
the next three should be 7 meters apart. Be sure to stress attacking the fifth hurdle.
5. Fire Drill - This is a hurdle endurance drill. Place five
hurdles at 7m with the distance to the
first hurdle and from the last hurdle to the finish at 13 meters. In the next lane place
three hurdles 7 meters apart in the opposite direction. Place five hurdles 7 meters
apart in the adjacent lane in the opposite direction. In the next lane place two hurdles
7 meters apart in the opposite direction. This means in lanes 1 and 3 the hurdles are
going in the same direction and lanes 2 and 4 are facing the same direction. Run
the hurdles continuous from one lane to the other until all four lanes are completed.
See figure #1 below.
Figure #1
Start Finish
\/
\/
/\
______ ______ ______ ______
7.5m 7.5m
x x
7.5m
7.5m
x x
7.5m 7.5m
x
x x
7.5m
7.5m 7.5m
x
x x x
7.5m
7.5m 7.5m 7.5m
x
x x x
7.5m
7.5m 7.5m 7.5m
______ ______ ______ ______
/\
/\
- Twelve-Fifteen
Hurdles Drill - Place 12 - 15 hurdles on track. To begin vary the
distance between the hurdles. Hurdles number 1
through 5 at 7.5 meters, hurdles 6
through 10 at 7.3 meters, and hurdles 11
through 15 at 7 meters. Run the hurdles at maximum speed. This also is a hurdle
endurance workout.
- Rob's Drill - Place 6-10 hurdles on track or warm-up
area. The hurdles should be
five or six steps apart (toe-to-toe steps) for women and
six to seven steps for men. The first two hurdles should placed on a line
with the lead leg the next two should be placed for the trail leg etc. Start with
the lead leg side drill on the first two hurdles, the next two hurdles will be with the trail
leg, hurdle number five and six with the lead leg and finish with the last two on the trail
leg. The hurdles can then be switched to begin with the trail leg then the lead leg.
_____
/\
/\
/\
/\
/\
/\
/\
/\
_____
D. Predicting Times
1. Hurdle Effiency Rating
100 meter time divided by 100 meter hurdle
time = HER (Hurdle Efficiency Rating)
example: 11.79 / 12.83 = .919
2. 100 meter Times
30 meter fly time divided by 30 = meter per tenth of a
second multiplied by 70 = 70
meter predicted time plus 30 meter time from blocks plus
.24 reaction time = 100 meter predicted time. example: 3.24 / 30 = .108 x
70 = 7.56 + 3.99 + .24 = 11.79
3. Stride Frequency Meters Per Second
100 divided by 100 meter time = meters per second.
example: 100 / 11.79 = 8.48 meters per second
-
Check for Correct / Incorrect Technique
In the instance the athlete demonstrates mistakes in
hurdling technique she should immediately correct the problem through form training over one or
two hurdles. The action should be
stabilized before moving on to another technical
area. When working on technique the speed between obstacles should be moderate while speed of
hurdle clearance should be maximal.
In this case the factor of timing the technical efforts
becomes very important.
A. When attacking the hurdle push trail leg through
B. Once the lead leg leaves ground concentrate on snapping
it down.
C. When hips are over the hurdle the trail foot should be
pulled through and down.
D. Athlete must have negative foot at touchdown.
E. Arm action between hurdles must be the same as for
sprints.
F. Three strides between hurdles. (even if hurdles
must be moved closer together for the work on rhythm)
G. Develop hamstring and quad strength.
H. Dorsi-flex lead foot to have more strength to pull lead
leg down.
I. Do not break down lead knee on landing after hurdle.
J. Keep hip moving forward.
K. Lead with knee when attacking hurdle.
This page was last updated on
20/05/04
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