Hurdle Events

Ryan Mahoney

USA Track and Field

Level 1

Instructor

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!

Rules For Competition Start - same as sprint Placement of hurdles

Intentionally knocking down a hurdle results in disqualification Trailing the leg or foot alongside the hurdle results in disqualification

Type of RaceHeight of Hurdles

Distance of Race

Distance to First Hurdle

Distance Between Hurdles

Distance From Last Hurdle to

Finish

Men’s High Hurdles

39” 110 Meters 15 Yards 10 Yards 14.02 Meters

Women’s High Hurdles

33” 100 Meters 13 Meters 8.5 Meters 10.5 Meters

Men’s Intermediate

36”300/400 Meters

45 Meters 35 Meters10m - 300

40m - 400

Women’s Low 30”300/400 Meters

45 Meters 35 Meters10m - 300

40m - 400

Safety in Hurdling Hurdle Construction Hurdle Placement Training Surface

Full and Complete Warm-up Prior to Hurdling

Eight Factors in coaching hurdlers

Speed Rhythm Technique Flexibility - includes range of motion Strength Stamina to maintain proper technique Mental toughness Body Type (only factor we can’t improve)

Teaching Progression For The Hurdles (Stage 1)

Sprint Mechanics – proper running form

Static Half Hurdling - Lead Leg – wall drill

Static Half Hurdling - Trail Leg – wall drill

Full Hurdling Action – Walkovers

*Master these drills first using full height or near to it hurdles

Teaching Progression For The Hurdles (Stage 2)

Start to first hurdle– Must be FULL SPEED!– 8 Steps

Dynamic Half Hurdle Drills– 3 and/or 5 Step

Rhythm over the top– 3 and/or 5 step

1 Step Drills– Half hurdling– Over the top

3 Step Drills– Keep hurdles in

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

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 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

Start to First Hurdle Use a normal sprint start from blocks

Highs 7 to 9 strides to first hurdle 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

Hurdling Drills Single Hurdle

Timed First Hurdle Wall Drill

Stride Drill Quick Hurdles Timed 200’s 400 Halves 300 Sprint

Odd Distances

Hurdling Drills (continued) One Step between Hurdles

Pace Stride Consistency Alternate Sprints Curve Running

Alternate Lead Leg Endurance Hurdles

Hurdle Ladders

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

Wall Drill One Step Drill

Line Drill

Off Balance Lead Leg Drill Trail Leg Drill

Quick Hurdle Drill One Step Drill

Wall Drill Line Drill

Floating Lead Leg Drill Trail Leg Drill

Single Hurdle Drill Quick Hurdle Drill

One Step Drill Wall Drill

Loss of SpeedPace Drill using two, three

and four hurdlesStride Drill decreasing the number of strides between

hurdles

Lack of Endurance Timed 200’s 400 halves 300 sprint

Endurance Hurdles Hurdle Ladders

Chopping Steps

Odd Distance DrillStride Consistency DrillAlternate 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 WorkoutWarm-up should be at least 20 minutes up to 45 minutes slow jog of at least 800 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

Pre-Season WorkoutsGeneral 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 WorkoutsSpecific 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 WorkoutsCompetition 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 WorkoutsPeaking 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