Hurdle Technique and Training Slide 2 100/110h Combination of
sprint ability and hurdle technique o A fast hurdler is a fast
sprinter Workout balance o Start/Acceleration o Hurdle Technique o
Sprint development Slide 3 Early Season Training
Conditioning/Strength development o Running- Extensive repetitions
(i.e. repeat 200s, 300-200-100 cutdowns, grass runs) o
Hurdling-Focus on strength and repetition of movement Stationary
drills- Wall drills and hurdle mobility, seated drills Movement
drills- Skip drills Conditioning drills- Down and backs o Hip
Strength and Flexibility should be the primary focus of your early
season training regimen Slide 4 Early Season Training Acceleration
o If you cannot maintain a proper hurdle pattern through 3 hurdles,
why go through 6 hurdles? o Acceleration ladders to the first
hurdle 100m hurdles- Start line -.60 meters 1.65 2.95 4.40 5.95
7.60 9.35 11.05 Take Off 110m hurdles- Start line -.60 meters 1.70
3.05 4.55 6.20 8.00 9.90 11.70 Take Off 7-step start o Body type o
Athlete strength levels Slide 5 Hurdle Spacing Run the times you
want to run, not the distance you have to run Reduce spacing
between hurdles by 1.00-1.50 meters Slide 6 Touchdown times
Evaluating times on hurdle repetitions will let you know when the
athlete can progress o Ex. If an athlete is running 15.0 touchdown
times through 4 hurdles but is inconsistent through hurdles 5 and
6, you can A) add more repetitions through 4 hurdles to increase
strength, B) reduce spacing on hurdles 5 and 6 to help athlete
maintain sprint rhythm. Evaluating times on hurdle repetitions will
let you know when to end a workout! o Ex. If an athlete has run two
reps through 6 hurdles at 14.8, then 15.2, you can A) increase rest
between reps, B) reduce the following rep to 4 or 5 hurdles, or C)
end the hurdling session and run straightaway sprints to replace
hurdle reps. Slide 7 Touchdown Times 110 Meter High Hurdles Target
TImeHurdle OneHurdle TwoHurdle ThreeHurdle FourHurdle FiveHurdle
SixHurdle SevenHurdle EightHurdle NineHurdle TenFinish
12.82.43.44.35.26.27.28.29.210.311.412.8
132.43.44.45.46.47.48.49.410.511.613
13.22.53.54.45.46.47.48.59.610.711.813.2
13.62.53.64.65.66.67.78.89.91112.213.6
142.53.64.65.76.87.9910.111.212.414
14.42.63.64.75.86.98.19.310.511.712.914.4
14.62.63.74.75.878.29.410.611.81314.6
152.63.74.967.28.39.510.71213.215
15.52.73.856.27.48.69.81112.313.615.5
162.83.95.16.47.68.810.111.312.61416 Slide 8 Touchdown Times 100
Meter Hurdles Target TImeHurdle OneHurdle TwoHurdle ThreeHurdle
FourHurdle FiveHurdle SixHurdle SevenHurdle EightHurdle NineHurdle
TenFinish 11.82.23.24.155.96.97.98.99.910.911.8
122.33.34.25.167891011.112 12.32.33.34.25.16.17.18.19.110.211.312.3
12.82.43.44.45.46.47.48.49.510.611.712.8
13.22.43.44.45.56.67.78.89.91112.113.2
13.82.53.54.65.76.87.99.110.211.412.613.8
142.53.54.65.76.98.19.310.411.612.814
14.32.53.64.75.97.18.39.510.711.913.114.3
14.82.63.64.967.28.49.610.912.213.514.8
152.63.84.96.17.38.59.71112.313.615 Slide 9 Progressive Hurdle
Drills Rhythm drills o 3-step- Lead & trail isolation, over the
top Spacing- Women- 6-7 meters, Men- 6.5 to 7.5 meters o 5-step-
Over the top Spacing- Women- 11-12.5 meters, Men- 12-13.5 meters
Technique Drills o Power drills- Over the top Spacing- 10-12 feet o
1-step- Over the top Spacing-6ft at 30/36 Speed Drills o Contrast
hurdling at 6 to 18 Slide 10 Hurdling Cues Lead leg o Lead with the
knee first (two short levers are faster than one long lever) o
Crack the whip (lead knee, push the foot, pull down on the
backside) Trail leg o Toe up, knee up o Bring the knee through the
armpit (110 hurdles) o Get the trail leg back to A-skip position
(knee out front in order to drive off) Arm Action o Pull the door
closed o Push the lead arm down the mid-line of the body o Tight
trail arm (dont overemphasize a large arm action) Reduces
over-rotation and loss of balance Slide 11 300/400m Hurdles Early
season training o Extensive running (fartlek runs, timed grass
runs, 200-400m repeats) o Extensive hurdle technique work for both
lead legs Stationary drills, skip drills, 4-step hurdle drills (use
100/110h spacing) Stride pattern work (to 1 st hurdle, between
hurdles) Mid season training o Intensive repetitions Vary between
open running and reps over hurdles Begin incorporating more hurdles
into the rep o (4 hurdles + 100 open, 4 hurdles + 200 open, 5
hurdles x 100 open) o Broken hurdles reps (5 hurdles, :30-:45
recovery, 3 hurdles to finish) Slide 12 Acceleration patterns for
300/400 hurdles 21 Strides22 strides23 strides24 strides.60 meters
1.70 3.05 4.55 4.45 6.20 5.95 8.00 7.60 9.90 9.35 11.90 11.20
13.9513.9013.15 16.0515.9515.2015.14 18.4018.0017.3417.13
20.8620.1019.4819.12 23.3222.3921.6221.11 25.7824.6823.7623.10
28.2426.9725.9025.09 30.7029.2628.0427.08 33.1631.5530.1829.07
35.6233.8432.3231.06 38.0836.1334.4633.04 40.5438.4236.6035.05
43.0040.7138.7437.03 Hurdle 143.0040.8839.02 Hurdle 143.0041.01
Hurdle 143.00 Hurdle 1 Slide 13 Touchdown times H1H2H3H4H5H6H7H8
6.4910.8415.1919.6424.0928.6433.2938.07
6.5410.9415.3419.8424.3428.9433.6438.44
6.6211.0915.5720.1024.6829.3534.1339.00
6.6911.2415.7920.3725.0229.7734.6239.57
6.7411.3415.9420.5425.2430.0434.9439.94
6.8211.4916.1720.8425.5830.4235.8840.99
6.8911.6416.3921.1425.9230.7936.8242.04 Slide 14 Touchdown times
H1H2H3H4H5H6H7H8 7.1912.2417.2922.3227.3732.5257.7443.09
7.2712.3917.5222.5827.7032.9338.1943.62
7.3412.5417.7422.8428.0433.3438.6444.14
7.4712.7317.9923.2828.6034.0339.5245.08
7.5412.8418.1423.5428.9434.4440.0445.64 Slide 15 Unique elements
Race conditions o Prepare your athlete for any conditions
Experiment with race patterns and starting with the opposite block
setting o Wind, rain, heatall will take an effect on the stride
pattern of an athlete Athlete preparation o Have a desired stride
pattern o Talk to athlete about adjustments that may need to be
made o Confidence is created through preparation Ability to hurdle
with either lead leg Ability to adjust on the fly
