Hurdling Hurdling

Hurdling Hurdling Important Hurdle training concepts:

• Reduce hurdle height • Reduce hurdle spacing • Contrast training • Hurdle training 30-50% • Speed Development / training 50-70% Methods for teaching for the future: High school hurdlers need you : Help! Choosing or finding hurdlers: Teach hurdling, not survival Hurdling is not for tall people! • Great hurdlers learn to hurdle on small hurdles, • Learn to hurdle first, then introduce real hurdles set closer than race distance • Boys: use of 21”, 24”, 27”,30” hurdles liberally Hurdlers are : • Great hurdlers, including world record holders, • Girls: use of 18”, 21”, 24”, 27” hurdles liberally continue to learn their craft on small hurdles, set • • Focused closer than race distance Reduce spacing liberally, as a rule • • Aggressive • If lower heights and reduced spacing of hurdles Enable 8 step approach training proves to be effective for elite hurdlers, the same • Enable 3 step inter-hurdle training • Fast strategy is effective for developing hurdlers. • Have fun • Agile (coordinated) • Train for the future, not just the present • Develop rhythm • Avoid survival hurdling (stunts desire and growth) • Develop speed

If an athlete is focused, aggressive, fast Reduce Hurdle Spacing Reduce Hurdle Spacing or agile AND they happen to be tall, then they might be a good hurdler • First Hurdle Philosophy (developing vs. elite) • Hurdle spacing is almost always reduced for Elite = little or no reduction of spacing performance modeling • Sprinters (4x100 relay) Developmental = liberal reduction • • Exceptions: • Corner backs Simultaneous training of 8 and 9 step approach is necessary – 5 or 7 stride inter-hurdle training • Wide receivers • Simultaneous training of 3 and 4 step inter-hurdle • Point guards steps necessary • Simultaneous training = contrast, and therefore • Soccer forwards / midfielders two separate lanes with different H spacing are required Reduce Hurdle Height Contrast Training Contrast Training (continued)

• First Hurdle Philosophy (developing vs. elite) • Contrast by hurdle height • Contrast with hurdles and without hurdles Elite = little or no reduction of height – 33” versus 39” • Contrast hurdling versus sprinting (adj. lanes) Developmental = liberal reduction – 18” versus 30” – Especially good for teaching hurdle acceleration – • Simultaneous training of low and regulation 30” versus 33” • Contrast sub-maximal and maximal intensities • hurdles (25%-50% of hurdles regulation) Contrast by spacing • Contrast starts: “call” versus no “call” – • Simultaneous training = contrast, and 7.70m versus 8.00m • Contrast Starts: solo versus group – 27’ versus 28’6” therefore two separate lanes with different H – 8.00m versus 8.30m heights are required

Hurdle Training Hurdle “drills” Wall Drill 1 15%-40% of training volume toe OUT, knee UP to armpit, swing THROUGH • Teach hurdling mechanics. Stress mechanics • Drills are taught in context of performance – Drills • Hip Rotation and Recovery – Sub-Maximal intensities – Wall drill (trail leg rotation) – Maximal intensities – Walk through hands – • Theory of Gradual Progression = Stabilize Reacceleration step drill – Single Hurdle / soft approach before increasing stimulus • Inter-Hurdle / Step Frequency Drills • Be prepared: purchase hurdles – Dribble Run – Fast Leg drill

Wall Drill 2 Reacceleration Step / Trail Leg Recovery Reacceleration Step

Singe Hurdle / Soft Approach Single Hurdle / Soft Approach Dribble Runs Specific Training Ideas Approach Modeling Approach Modeling

• Approach - 1-2 hurdles establish stable approach - 3-6 hurdles establish hur acceleration • Long Flights – 8, 10, 12h - Maintain hurdle rhythm and concentration

Speed Development / Sprint Training 100/110m Hur versus 300/400m Hur Long Flights 60% -85% of training volume Training demands • Hurdling is a subset of sprinting, like it or not • High hurdles: 10 hurdle clearance steps out of • Avoid: “I’m not a sprinter, I’m a hurdler” 51 steps in race (almost 20% of perf.) mentality • High Hurdle clearance steps are one fifth of • Acceleration the race, and thus are a limiting variable. • Max Velocity Sprint Mechanics • 300m Hurdles : 8 hurdle clearance steps out of • If flat speed is improved, hurdles will improve 120-135 steps in the race (6% of perf.) • • Train athletes for the 4x100 and 200 meters 400m Hurdles : 10 hurdle clearance steps out of 170-190 men/ 185 – 205 women (6% perf) 100/110m Hur versus 300/400m Hur 100/110m Hur versus 300/400m Hur Example: Progressive Spacing W1 Training Conclusion Training Conclusion for hurdling development • Hurdle clearance is 3-4 times more critical as a • Train 300/400m hurdlers like 200m sprinters • H1 12.25 13.00 m limiting variable in the high hurdles. • • H2 20.00(7.75) 21.50m • High hurdlers need to spend more time training Train high hurdlers more specifically (still high hurdle technique (i.e. hurdling more) than hurdlers are sprinters, like it or not). • H3 27.80(7.80) 30.00m 300/400m hurdlers do • H4 35.65(7.85) 38.50m • High Hurdlers should train hurdles 25-50% • H5 43.55(7.90) 47.00m (sprints 50-75%) • • 300/400m Hurdlers should train hurdles 15-40% H6 51.50(7.95) 55.50m (sprints 60-85%) because hurdle technique is • H7 59.50(8.00) 64.00m not the limiting variable that 200m speed is. • H8 67.55(8.05) 72.50m

Example: Progressive spacing W2 Example: Progressive Spacing W3 Example: Progressive Spacing M1 for hurdling development (+10cm fr 1) for hurdling development (+15cm fr 2) for hurdling development • H1 12.40 13.00 • H1 12.70 13.00m • H1 40’6” 45’ • H2 20.25(7.85) 21.50 • H2 20.70(8.00) 21.50m • H2 67’6”(27’) 75’ • H3 28.15(7.90) 30.00 • H3 28.75(8.05) 30.00m • H3 94’6”(27’) 105’ • H4 36.10(7.95) 38.50 • H4 36.85(8.10) 38.50m • H4 122’ (27’6”) 135’ • H5 44.10(8.00) 47.00 • H5 45.00(8.15) 47.00m • H5 149’6”(27’6”) 165’ • H6 52.10(8.00) 55.00 • H6 53.20(8.20) 55.50m • H6 177’ (27’6”) 195’ • H7 60.15(8.05) 64.00 • H7 61.40(8.20) 64.00m • H7 205’ (28’) 225’ • H8 68.25(8.10) 72.50 • H8 69.60(8.20) 72.50m • H8 233’ (28’) 255’

Example: Progressive Spacing M2 Example: Progressive Spacing M3 Misconceptions for hurdling development for hurdling development • H1 41’6” 45’ • H1 42’6” 45’ • Do not jump the hurdles • • – “Dunk and dive” into the hurdle H2 69’ (27’6”) 75’ H2 70’6”(28’) 75’ • • • Develop a quick trail leg H3 96’6”(27’6”) 105’ H3 98’6”(28’) 105’ – Develop a long, high path for the trail knee • H4 124’6”(28’) 135’ • H4 127’ (28’6”) 135’ – T.O./Trail knee becomes reacceleration step knee • H5 152’6”(28’) 165’ • H5 155’6”(28’6”) 165’ • Close takeoff to Hur = comfortable – Close takeoff = vertical • H6 180’6”(28’) 195’ • H6 184’ (28’6”) 195’ • Lead takeoff with T.O. foot (punting) • H7 209’ (28’6”) 225’ • H7 213’ (29’) 225’ – Be takeoff leg dunker (eliminate punt) 90% aware • H8 237’6”(28’6”) 255’ • H8 242 (29’) 255’ – Lead thigh blocks short

Week 1 (1xhur) Things to do Things to do Special Prep (6-8wks prior to 1st meet) • Study hurdle coaches • Buy small hurdles M - Introduce acceleration: 30,40,50,40,30,20m – Gary Winckler • Use coaching marks (athletic tape) TO and mids 3-4 x(2x50m grass) 1’,2’/ 12 x multi jump / + – Malcom Arnold TU - Introduce Max Velocity sprint posture • Time some hurdling efforts touchdown to – Brent McFarlane 4-6xVmax drill/ 3 x(2 x 150 grass) 2’ rep,4’set touchdown • Watch video / develop an eye for the event W - 18 x multi jumps, 18 x multi throws /+ • – Dawn Harper Have a metric tape at all sessions TH - hur acceleration: 8-10 x 1-2h contrast 33”,36” – Sally Pearson • Videotape training periodically 4 x 5-6h 33”,36” / 12 x multi throws – • Tablet apps/ Phone apps afford immediate F - 4-6xVmax drill/ 300(10’), 200(6’),100 /+ – feedback – Xiang

Week 2 (2xhur) Week 1: Week 2: Special Prep (5-7 weeks prior to 1st meet) Competitive Phase (2xhur) Competitive Phase (3xhur) M - 2 x (4h,6h,8h) contrast 36”, 39” /2 x80m flat/ M - acceleration: 30,40,50,40,30,20 M - 6h,10h,8h,6h (3” lower ht)/ 12 x multi jump / + 3-4 x(2x50m grass) 1’rep,2’set/12x multi jump / + 2 x80m flat/ 12 x multi jump / + TU - Max Velocity sprint posture: 4-6xVmax drill/ TU - Max Velocity sprint posture: 4-6xVmax drill/ TU - Max Velocity sprint posture: 4-6xVmax drill/ 3 x(2 x 150 grass) 2’ rep,4’set 5 x 150 segment run 50-50-50 cut down (5’) 5 x 150 segment run 50-50-50 cut down (5’) W - 4-6xVmax drill/ 300(10’), 200(6’),100 W - 4-6xVmax drill/ 4 x200m, 1-2 x 150m (5’) / W - 18 x multi jumps, 18 x multi throws / + 12 x multi throws / + 12 x multi throws / + TH - hur acceleration: 8-10 x 1-2h contrast 36”,39” TH - 12 x multi throws TH - 12 x multi throws 4 x 5-6h 33”,36” / 12 x multi throws F - hur acceleration: 8-10 x 1-2h contrast 36”,39” F - hur acceleration: 8-10 x 1-2h contrast 36”,39” F - 4-6xVmax drill/ 4 x200m, 1-2 x 150m (5’) / + 4 x 5-6h 33”,36” / 8-12 x multi jumps 4 x 5-6h 36”,39”/ 8-12 multi jumps SA - compete SA - compete

Aries Merritt Sally Pearson Developmental Hurdler Developmental Hurdler