Part II Training for the Long Hurdles – Strategies, Techniques & Tips Part II Training for the Long Hurdles – Strategies, Techniques & Tips • The Speaker –Tonie Campbell • USC Scholar/Athlete – Graduate • P.B. – 110mh = 13.17s – 120yh = 13.81s (L.A. Banning H.S.) – 400mh = 50.03s – 300mlh = 36.67 (L.A. Banning H.S.) – 400mh = 52.42 (L.A. Banning H.S./Golden‐West Invite 1978) • 3 time US Olympian (1980, 84, 88) • 3 time World Champion • 4 time US National Champion • Former American Indoor Record Holder • Ranked Top 10 World 1980 – 1991 • Developed 12 Olympians, 2 Olympic medalist Review Philosophy Pop Quiz; What are the hurdles? What is a hurdler? Types of Hurdlers • Right leg – dominant right leg (Lead Leg), right handed. • Left leg – dominant left leg (Lead Leg), left handed. • “goofy foot” –may be right handed but dominant left foot or vice versa. • Ambidextrous – equally comfortable on either leg. Hurdling Styles •American •European •Blends Hurdling Styles (sub‐styles) Divers & Hookers Lead Leg (styles) • Straight leg • Bent leg • Extremes (ex. GF, MP, RK) Trail Leg (styles) • Sweepers • High Attack • Low Attacks Arms (styles) • Single Arm • Double Arm • Short Punch –¾ Palm Up • Blocker • Sweepers –low hurdle preference • Pushers –Retro style –a resurgence? The Key to Success • Design a race plan – How many steps to the 1st hurdle – Step pattern – Change patterns and hurdle number if any • Have alternate plan • Have touch down time goals between and over hurdle • Know athlete tendencies (weakness, trouble spots) • Know your athlete’s body and his recovery needs Hurdle Index Types • Power Hurdler • Speed Hurdler • Technique Hurdler The Start • Sprint Hurdles, Long Hurdlers versus Sprinters • Eight Steppers • Seven Steppers • 400m hurdles –19 to 24 steps 400m Start (curves) The Start • Drive Phase • 100m sprinter –25‐37m (8‐15 steps) • 200m sprinter –35‐45m (15‐18 steps • 110/100m Hurdlers 12‐15m to 1st hurdle • Problem –how to accelerate in short distance • ‐ hurdlers tend to be very aggressive starters • ‐ must reposition selves for acceleration through 4th hurdle and beyond. Maintenance Phase • Unlike in the sprints, the maintenance phase is short lived/non‐existent in the short hurdles. • In the 400m hurdles (300mh), coming off each hurdle, the athlete must do a mini drive then quickly transition to maintain his stride. Thus always returning to maintenance phases between each barrier. Maintenance phase 100m (video) Where to find your next great Hurdler? Where to find your next great Hurdler. • #3 or #4 sprinter • Jumpers • Pole‐vaulters Teaching the Beginner • Identify dominant leg. • Assess flexibility • Identify Hurdling Styles – Body style – Arm style – Lead leg style – Don’t worry about trail leg style yet Teaching the Beginner • Spacing • Technique • Repetition, repetition, repetition • Make it fun • Drop it low • Develop the core • Teach athlete to ALTERNATE early Alternate Leg Drill Hurdle Rhythm • Every race has it’s own particular rhythm or time. • Teach the athlete to match the appropriate rhythm with the race. • “Don’t WALTZ to a hip‐hop tune” 300m/400m Hurdles Edwin Moses (Bio) Event: 400m hurdles Height: 6‐2 Weight: 180 PR: 47.02 (1983) Born: August 31, 1955, in Dayton, Ohio Current Residence: Atlanta, Ga. High School: Fairview (Dayton, Ohio) HS 73 College: Morehouse College 77 Coach: Self Agent: Self • Career Highlights: 1976, 84 Olympic gold medalist; Five‐time USA champion; 2‐time world champion (83, 87); member of National Track & Field Hall of Fame; 1983 Sullivan Award winner; 1981 Jesse Owens Award winner Edwin Moses (video) 300/400mh v 110mh • Flight time • The “Triangle” • Touch down times • Take off & Landings • Styles (European v American) • Left leg v Right leg Single hurdle analysis Video 400mh take offs/landings Single hurdle analysis –cont’ Video 110’s take offs/landings 300m/400m Hurdles • Right legger’s tend to have to square the turns. • Attack angles are high to low • Centrifugal forces cause landings to swing to the outside of the lane. Right Leg approach to hurdle on curves –Tiffany Ross‐Williams 7th hurdle 300m/400m Hurdles • Left legger’s can economize their efforts. They can hug the lane and utilize their leans to neutralize centrifugal forces. • Attack angles are high side of lane to low • Centrifugal forces are minimized with left legs. Landings and take‐offs can follow curves. Right Lead Legs Right Lead Legs 400mh (left leg slow mo) Left Lead Legs Left Lead Leg –1st 3hurdles Hurdle Drills Static Drills • Lead Leg Drill • Trail Leg Drill • Rhythm Drill Static Hurdle Drills –Lead Leg Drill Static Hurdle Drills –Lead Leg Drill Static Hurdle Drills –Trail Leg Drill Static Hurdle Drills –Trail Leg Drill Static Hurdle Drills –Rhythm Drill Static Hurdle Drills –Rhythm Drill Static Hurdle Drills –Rhythm Drill Core Strength • Growing wave of importance in athlete performance • Include in warm‐ups, warm‐downs and complete workouts • Focus on muscles that are utilized in hurdling and supporting muscle groups Core Sheet Core Sheet Warm‐ups, Cool Downs Warm‐ups, Cool Downs Training Myths • Is New coaching style better than “ole school” • A 100/110 hurdler must train like a 100m sprinter • A 400mh must train like a 400m runner and a 800m runner. • A hurdler must do twice the work of a regular runner. • Upper body strength is critical for success Contrast in body types • Limiting factors in hurdles – High hurdles v low hurdles • Height • Stride length • Speed • Strength • Frequency • Flexability • Weight Kerron Clement Event: 400m hurdles Height: 6‐2 Weight: 184 PR: 400mH ‐ 47.24 (2005); 400m – 44.48 (2007) Born: Oct. 31, 1985, in Port of Spain, Trinidad Current Residence: Los Angeles, Calif. High School: LaPorte (Texas) HS ‘03 College: University of Florida ‘07 Coach: Bob Kersee Agent: Caroline Feith Club: Nike • Career Highlights: 2007 World champion; 2008 Olympic Games silver medalist; 2008 Olympic Trials runner‐up; 2‐time USA Outdoor champion (’05, ’06); 2‐time NCAA Outdoor champion (’04, ’05); World Indoor 400m record holder; 2005 NCAA Indoor 400m champion; 2004 World Junior 400mH and 4x400m champion; 2‐time Visa champion (’05, ’06) Athlete Bios Bershawn Jackson Bershawn Jackson Event: 400m hurdles Height: 5‐8 Weight: 158 PR: 47.30 (2005) Born: May 8, 1983, in Miami, Fla. Current Residence: Raleigh, N.C. High School: Miami Central (Miami, Fla.) ‘02 College: St. Augustine College ‘06 Coach: George Williams Agent: Peter Stubbs Club: Nike Career Highlights: 2005 World Outdoor champion; 2008 Olympic Games bronze medalist; 2008 Olympic Trials champion;2003 USA Outdoor champion; 2005 USA Indoor 400m champion; 2002 U.S. junior champion; 2002 World Junior bronze medalist; 2002 World Junior 4x400 champion Sheena Tosta • Sheena Tosta • Event: 400m Hurdles Height: 5‐5 Weight: 128 PR: 400mH ‐ 52.95 (2004); 100mH ‐ 12.75 (2004) Born: 10/01/1982 Current Residence: San Diego, Calif. • Hometown: High School: Garfield HS (Va.) College: UCLA '05 Coach: Rahn Sheffield Agent: Renaldo Nehemiah Sponsor: Nike Club: Tiffany Ross‐Williams • TIFFANY WILLIAMS Event: 400m Hurdles Height: 5‐2 Weight: 126 PR: 400mH ‐ 53.28 (2007) Born: February 5, 1983 in Miami, Fla. Current Residence: Orlando, Fla. High School: Northwestern (Miami, Fla.) HS '01 College: Univ. of South Carolina '05 Coach: Brooks Johnson Agent: Steven Williams Club: Reebok Georganne Moline • Georganne Moline • Event: 400m hurdles Height: 5‐9 Weight: 120 PR: 53. 92 (2012) Born: 03/06/1990 Current Residence: Tucson, Ariz. • Hometown: Phoenix, Ariz. High School: Thunderbird H.S. (Ariz.) '09 College: University of Arizona ('13) Coach: Fred Harvey Agent: self Sponsor: Club: Workouts (www.coacheseducation.com) • 5 step (tops, middles) • ½ Step Drill • 7 Step Sprint Drill • 4 Step Alternate leg Drill • Zone Drills • Doubling Drills • Curve hurdles • “Pick‐up Sticks” –flat run before last hurdles Workouts – Doubling Zone Drill End of Part II.