A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

A “SPRINT FIRST” TRAINING APPROACH TO YOUR LONG "Look, coaching is about human interaction and HURDLERS trying to know your players. Any coach would tell you ADRIAN WHEATLEY that."

-Bill Parcells

ACKNOWLEDGEMENTS / MENTORS HOW DID WE GET HERE?

• USATF Coaches Education Program Men's 400h Women's 400h World Record World Record • Vince Anderson - Texas A&M 46.78 52.34 • Dan Pfaff - Center

• Mike Eskind - Stanford University Men's 400h Women's 400h American • Andreas Behm - World Athletics Center American Record 46.78 Record 52.47 • Mike Turk - University of Illinois Boy's 400h • Sterling Roberts - Eastern Michigan High School Girl's 400h • Curtis Taylor - University of Oregon Record 49.38 High School Record 55.20 • Randy Ballard - University of Illinois Men's 300h • George Watts - East Tennessee State University High School Women's 300h High School • And many other coaches along this journey Record 35.02 Record 39.98

By Adrian Wheatley 1 A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

THE LONG HURDLE EVENT

• Building the Profile

• Nut's and Bolts

• Components of the Long Hurdle Race BUILDING THE PROFILE • Speed / Speed Endurance Kills

• Warm - up Protocol

• Sample Training Sessions

BUILDING THE TRAINING PLAN PHYSICAL & PSYCHOLOGICAL PROFILE PROFILE FOR THE EVENT

• Establishing a semester, season, year, and career objective. • Aggressive attitude - Mind Set

• Season goals (time, place, etc). • Sprinting ability • Training objectives. • Mobility & Dynamic • How to measure our training competition goals and objectives . • Rhythm and Coordination • Developing a plan of action to achieve the goals and objectives. • Ability to hurdle with both legs

By Adrian Wheatley 2 A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

BUILDING THE PROFILE - GOAL'S OF THE LONG HURDLE TESTING AND EVALUATION EVENT

Testing to help in the planning season • A "Sprint Event" you have to have the ability to run the 400m

• Developing : 400m + 4.0 • Stride Leg length / Stride frequency • Accomplished: 400m + 3.5 (3+ years of experience) • Standing long jump (SLJ) - Indicator of Leg Power • Elite: 400m + 2.0

• Standing triple jump (STJ) - Leg Power, acceleration • Eleven accelerations

• 30 meter fly - Indicator of Top End Speed • Ability to establish an rhythmic pattern of the hurdling during the long event • 150m sprint - Long Speed and Speed Endurance • Ability to run at rhythmic pattern between the hurdles and minimize • 45 seconds run - Special Endurance pattern as fatigue sets in during the race.

NUTS AND BOLTS OF THE LONG HURDLES

• 10 hurdles at 35m apart

• 45m to 1st hurdle

NUTS AND BOLTS • 40m to 10th hurdle to finish line

• Hurdle Height @ 30 inch for women and 36 inch for the men

By Adrian Wheatley 3 A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

COMPONENTS OF THE LONG HURDLE RACE

• Start

• Acceleration to the 1st Hurdle - 21, 22, 23, 24 Strides COMPONENTS OF THE LONG • Preparation Phase HURDLES • Takeoff Phase

• Air/Flight Phase

• Landing Phase

• Stride Rhythm or Pattern Between Hurdles

• Run to the finish

STRIDE PATTERN TAKEOFF & TOUCHDOWN DISTANCE

• Even # of Strides Lead leg in back block Non-fatigued state: 1-6 hurdles • Odd # of Strides Lead leg in front block

• 13 Stride Pattern - will hurdle with the same lead leg • Men : 2.25m-2.30m / 1.22m-1.32m

• 14 stride Pattern - will hurdle with alternating lead legs • Women: 2.04m-2.05m / 1.10m

• 15 stride Pattern - will hurdle with the same lead leg Fatigued state: 7-10 hurdles • 16 stride Pattern - will hurdle with alternating lead legs • Men: 1.97m-2.12m / Men: 1.05m-1.15m • The prefer stride pattern is 13 strides for the men and 15 stride for the women. • Women: 1.75m-1.80m / Women: .95m-1.00m

By Adrian Wheatley 4 A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

HURDLE STRIDE LENGTH CRITICAL ZONE

• The Critical Zone in the 300h and 400h is the last Non-fatigued state: 1-6 hurdles two hurdles in the race. • Women: 3.15m • 1h - 4h total run time • Men: 3.50-3.70m • 5h - 7h total run time Fatigued state: 7-10 hurdles • 8h - 10h total run time • Women: 2.75m

• Men: 3.00-3.20m

WHY SPEED FIRST?

Here are some samples of speed profiles for the USA Top 400 male hurdles last season. SPEED & SPEED ENDURANCE • MICHAEL TINSLEY - 400h - 47.70, 400m - 46.05, KILLS 200m - 20.66. • - 400h 48.69, 400m - 45.64, 200m - 20.76 100m 10.21.

• - 400h 47.30 400m 45.06

By Adrian Wheatley 5 A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

WHY SPEED FIRST?

Here are some samples of speed profiles for the USA Top 400 women hurdles last season.

• KORI CARTER 400h - 53.21, 100h - 12.76, 100, 11.57 WARM-UP PROTOCOL

• 400h - 53.72 400m - 52.09 indoor 200m - 23.37

• CASSANDRA TATE 400h - 54.70 400m -52.77 200m - 23.68

MOBILITY WARM-UP CIRCUIT DYNAMIC FLEXIBILITY

• 1 x 1 x 50m x Weave • 1 x 10 reps x Cat Stretches

• 1 x 1 x 50m x Backward Weave • 1 x 20 reps x Eagles (R/L) • 1 x 20 reps x Scorpions (R/L) • 1 x 1 x 50m x Side Shuffle RT. • 1 x 10 reps x Prisoner Squats • 1 x 1 x 50m x Side Shuffle LT. • 1 x 20 reps x Fire Hydrants • 1 x 1 x 50m x Arm Circles • 1 x 20 reps x Side Leg Swings (R/L) • 1 x 1 x 50m x Arm Across • 1 x 20 reps x Flutter Kicks (R/L)

• 1 x 1 x 50m x Skip Lunges • 1 x 10 reps x Back Hypers

• 1 x 1 x 50m x Skip • 1 x 20 reps x Mountain Climbers

By Adrian Wheatley 6 A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

HURDLE WARM-UP SERIES

• -1x5 wall Attack (l/r)

• -1x5 trail leg (l/r)

• -1x5 rail side (l/r)

• -2X8h walkthroughs SAMPLE TRAINING SESSIONS

• -1x8h walking trail

• -1x8h walking leg

• -1x8h running trail

• -1x8h running lead

• -1x8h over top

SAMPLE TRAINING SESSION CONT. SAMPLE TRAINING SESSION

By Adrian Wheatley 7 A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

CONT. SAMPLE TRAINING SESSION CONT. SAMPLE TRAINING SESSION

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THANK YOU!!!

This presentation represents 10 years of coaching at the collegiate level. The majority of the information I have learned is from reading ,talking to other coaches, and trial and error. My philosophy and program has evolved as my environment has changed. As you know there are several different ways to get the end results. I hope you can take some information from this presentation.

Coach Adrian Wheatley [email protected]

By Adrian Wheatley 8