UKA-Malcolm Arnold Hurdling Masterclass

THE ACQUISITION OF SKILLS

and the understanding of Hurdling Technique

WHAT IS SKILL? WHAT IS TECHNIQUE? DO WE TEACH SKILLS OR TECHNIQUE?

TECHNIQUE An accepted pattern of movement

e.g. the lead leg in Sprint Hurdles Male / female differences - straight leg / bent leg

A technical model for an event (and variations) The correct way of doing an event

SKILL The technique applied to the competition situation Converting a good technique in a closed training situation, to a very good

skill in competition (- preferably a winning skill in competition) Big psychological elements

IS THERE AN IDEAL AGE FOR SKILL ACQUISITION?

YES! Establish the fundamentals of techniques before the pubertal growth

spurt Earlier for females (say - up to 12 years) Later for males (say - up to 14 Years)

REMEMBER

Skills taught well remain forever Just as skills taught badly will!

Thus coaches who work with young people are VERY IMPORTANT.

SKILL LEARNING MADE EASIER

KINAESTHESIS What is this?

visual perception of muscular movement

physical mimicry

The ability to see a skill and reproduce it

AIDS TO SKILL ACQUISITION 1

VISUAL AIDS

Approximately 80% of what is learned is from visual stimulus

USE for demonstration Live performances Video Film TV performances Wall charts Sequence photos

To enthuse learners and reinforce competent athletes


MANUAL HELP Putting athletes into and through positions

Describe?

VERBAL GUIDANCE & ENCOURAGEMENT Distinguish between guidance and encouragement! Beware of jargon - athletes may not understand you So - Ask yourself - does this athlete understand me?

KNOWLEDGE OF RESULTS Use to motivate, not denigrate Dont use untruths!

THE ATTITUDE OF COACHES WHEN ANALYSING SKILLS

Analysis of technical faults

Coach 1 The joy and delight of finding something wrong! Analytical and hyper critical

Coach 2 Good analysis Positive correction

ANALYSE - INTERNALISE - EXTERNALYSE

POSITIVE CORRECTIVE COMMENTS


MOTIVATION

Learning must be fun and enjoyable

Proper and reasonable praise from the coach

IT IS POSSIBLE TO LEARN SKILLS BADLY.

BAD SKILLS STAY WITH AN ATHLETE LONGER THAN GOOD SKILLS

THE YOUNG ATHLETE MUST BE TAUGHT WELL

A PATTERN FOR LEARNING SKILLS

DEVELOP IN A CLOSED SITUATION Concentration without distractions is essential

No outside interferences Pushy parents Friends Boy / Girl friends Mobile phones

Limit competition until the skill develops well

Good practice makes good skills

COMPETITION & SKILL LEARNING

As competence develops, open the learning situation

HOW?

Introduce competition gradually, within the training group

Then, progressively intensify competition

Some athletes progress faster than others

TECHNICAL ANALYSIS OF AN EVENT

UNDERSTAND YOUR EVENT

Compile a technical check list for your event

For example the LONG JUMP has 4 basic parts

Run up Take off Flight Landing


CHECK LIST

Run up Length Postural changes Speed changes

Take off Contact leg Free leg Trunk / head positions Arm actions

Flight Which technique? Body positions Body position change in flight

Landing Depends on flight efficiency Efficient leg carriage into landing


LONG JUMP check list

Fundamental Straight forward Essential to all levels of performer

BEGINNER ---------------> OLYMPIAN Same technique Same points Different levels Different physical status

Develop each technical point simply and without complication

YOUR CHECK LIST FOR SPRINT HURDLES


UNDERSTAND YOUR ATHLETES Capabilities Potential Mind set

OBSERVATION OF PERFORMERS Use a variety of observation points - side on, front on, rear. Correct just ONE POINT AT A TIME - the brain can rarely handle more Observe from a distance Think hard before you make judgments, then Engage brain before speaking


FAULTS & CORRECTIONS Correct major faults first

Tackle small points last

Know what causes a particular fault. If you cant work it out, talk to your athletes and other coaches

Be positive and to the point when discussing faults

Too many coaches enjoy fault finding and become nit pickers.

Athletes dont enjoy fault finders, but they do enjoy eradicating faults and improving their performance from positive coaching input

SPRINT HURDLES

Technique

2_Rabstyn_1240.m4v

Qualities of an Athlete

You are what you are!

HEREDITY Genetics Response to training stimuli Important part of talent identification The competitive gift

Qualities of an Athlete

You are what you do! Training

Motivation in todays society Lifestyle Correct training and coaching (Craig example go to ankles!)

The earlier the athlete begins proper training, the fewer mistakes they have made

The right athlete with the right coach?

Coach athletes first not the Hurdles event!

Basic Biomechanics

Constants

and

Variables

Constants

Hurdle dimensions according to event

Start to hurdle 1 Distance between hurdles Last hurdle to finish

Stride patterns (almost!) Height of hurdles

Variables

The qualities of the athlete Speed, strength, height, length of leg, height of c of g., natural stride length

Specific hurdling fitness Nature of the track Direction of the wind Nature of the competition

Easy or hard race, qualifying, major final etc.

Compromises Womens hurdles

Not much compromise Stride length between relates to normal sprinting Path of centre of mass doesnt oscillate too much

Should the height of women hurdles be raised? (International maybe, Club no!)

Compromises

Mens Hurdles Large compromises

Stride lengths Hurdles heights

Developing Acceleration and Speed Sound conditioning

Cardio vascular fitness Endurance strength (circuit training & core strength)

Elastic and absolute strength Mostly bar and disc Some plyometrics

Neuro muscular co-ordination Running and hurdling regularly near to absolute speed Sound, endurance proof technique

RACE PATTERN

Reaction Early strides Prep for hurdle 1 Landings Running between Takeoffs Finishing RUNNING IN THE TUNNEL

Sprint Hurdles start

7 or 8 strides to H1?

Postural changes from start to H1 Differences between sprinting & hurdling

How do athletes lose distance from start to H1?

Starting for Sprint Hurdling

Set pattern of 8 (or 7) to the first hurdle A very accurate take off point before hurdle 1 Setting a flat trajectory over and after hurdle 1 Postural changes through the strides to hurdle 1

Starting

The shorter the distance, the more important the start Understand starters, their assistants and their tasks Understand the starting rules (IAAF and UKA rules )

On your marks, Set , Bang Procedures

Going to the mark promptly Not delaying the start Warnings

Holding times On your marks Set

Coach and Athlete discipline

Reaction times after the gun has fired

If the athlete reacts faster than 100 milliseconds (1 tenth), it is a false start

Reaction time is taken from rear foot (between 100 and 140 ms is very good)

Front foot reaction times reflects the long, strong push against the block and is usually between 400 500 milliseconds

Ranges of reaction times Men usually have faster reactions than women

The lower the performance level, the greater the difference

100 metres hurdles range (2003 Paris) Heats .120 - .275 S/F .125 - .218 F .146 - .172

Reaction time ranges

110 mtrs hurdles (Paris 2003)

Heats .133 - .288 SF .129 - .270 F .140 - .159

Reaction times!

Starting

Mental focus at the start Listening Concentrating The connection between the starters commands, athletes neural

systems and athletes reaction to commands Reacting to commands No anticipation

2_Pickering_Start2_HS.mpg

Sprint Hurdles start

Different from sprint start - why? Modified set position Upright, sighting H1 at stride 4 or 5 Postural preparation for H1 clearance Variety of stride length to H1 Accuracy of take off foot

Too near Too far Consequences

Starting for Hurdling

2_Starts_CJ_&_MM_1992.wmv

Key technical points for Hurdling technique

Fast sprinting allows fast hurdling Hurdlers sprint pbs are significant

Hurdle clearance Take off Clearance LANDING!! .. And returning to sprinting

Running between hurdles

Technique over hurdles

Different for each athlete, bearing in mind constants & variables

Womens technique v. mens technique?

Match technique to the athlete and the hurdle dimensions

Hurdles technique

Accurate take off point to ensure Flat path of c of g Continuation of acceleration from 0 to v max.

Poor take off point equals Steep take off angle or Landing on the hurdle, which means

Delayed return to sprinting off the hurdle

Hurdles technique

Drive at the hurdle Flexed knee short levers move quickest

What happens if you take off too close to the hurdle?

What happens if you take off too far away?

Athletes too big for the hurdles dimensions? Take off too close? Causes modified lead leg action

Constants and Variables !

Hurdle technique

Drive at the barrier with the heel Do not hit hurdles, especially in the acceleration phase the first 4

hurdles WHY?

Try to reach top speed as quickly as possible in a hurdles race Maintain top speed from H7 by holding leg turnover to race end

Hurdle technique

Downward action of the foot Anticipate the return to sprinting Strong landing position Dont let the hips sink Control the arms returning to sprinting action THIS IS A VERY IMPORTANT POSITION

Poor landing off H1

2_LC_Poor_H1.AVI

World_Cup_Madrid.avi

Important!

Land - and run

Return to sprinting for three strides

This is where hurdlers achieve fast times

2_Rachel_Mel_Hurdling.mov

Running in the Tunnel

What do I mean by this?

Concentration on self Other hurdlers Distractions Early mistakes Late mistakes

Determining your race control

Beijing womens final

2_Beijing_Womens_Final.m4v

Race pattern

2_Drills_CJ_McKoy_Norway.avi

2_CJ_McKoy_Drills.avi

2_Deval.mov

2_CJ_1_Between_Cardiff.avi

2_Pre_Barcelona.mov

2_Clip-2008-05-29_11_A.mov

2_Clip-2008-05-29_B.mov

2_Clip-2008-05-29_C.mov

2_LC_Hurdles_1.avi

Imbalance & speed loss from hitting early hurdles Try not to hit the first four Hurdles.

2_LC_Poor_H1.avi

2_Scott_Oliver_Robles_Head_On.m4v

Working in the engine room

Strength Training Theory and Practice Sprints & Hurdles

AIMS

To develop foundation strength

To develop event specific strength

To toughen the body (NOT PREVENT INJURY!)

Strength

The ability to exert force against a resistance

In Track & Field events forces and resistances differ according to events

Therefore, there are numerous principles to understand

When do we begin?

Peak growth periods are approximately 12 14 yrs in females 14 16 yrs in males

Maximum benefit from resistance training usually begins 6 12 months after peak growth period

Strength training at this point ensures biggest strength gain, due to high number of growth and strength related hormones that circulate round the body at this time

Body proportion changes during growth

Puberty

Both males and females put on weight during puberty, thus affecting their strength/weight ratio

This makes it difficult to maintain performance improvement, especially for females

Strength training at this point will help counteract this trend in performance stagnation

Indicators

Athletes should learn lifting skills, without heavy loadings, before the peak growth period

Young people learn motor skills (good skills and bad skills!) better at this stage of their lives

Badly learned skills are difficult to correct Once this ideal period is gone, it is gone forever!

Injury prevention

If you want to avoid injury through powerful activities, do nothing and become a couch potato

or prepare properly through proper core strength and conditioning work

First Principles

Learn sound techniques of lifting for Safety Lifting efficiency

Begin with a solid foundation of cardio vascular fitness and good local muscular endurance

Then

Understand that the body is a very adaptive mechanism Develop specific strength according to event needs Specific strengths can be developed depending upon how the muscle

groups are exercised and loaded

Understand..

Overload

Adaptation

Proper work in the gym (experiences on training camp)

Strength Types

ENDURANCE

A fundamental requirement for all athletes

Endurance events have further specific requirements

Types

ELASTIC (REBOUND) STRENGTH

AKA Power

Basic requirement for any explosive athlete

Types

GROSS STRENGTH

Basic requirement for athletes in explosive events

An important component of elastic strength (power) development

Training Principles

Progressive overload

Specificity

Reversibility Quick gain v slow gain

Acquisition and retention of strength

Understanding lifting terminology

1 repetition maximum (1RM)

The heaviest weight an athlete can lift with one effort of each particular lift (eg a bench press)

Establish 1 RM how? Estimate 1RM with young athletes

Plan programmes using %s of 1RM

Terminology

Repetitions The number of times the bar is lifted in 1 set

Sets The total number of repetitions of 1 exercise within a training session

E.g. 3 sets of 6 repetitions. The rest period within each such set would be near complete recovery

A Regime for strength development

Components The desire to work hard in the gym Core strength Low intensity, high volume circuit training, covering ABS, UPPER BODY,

HIP FLEXORS and surrounding areas & GENERAL CARDIO VASCULAR WORK.

High rep foundation work, then Low rep, high weight adaptation work

Relationship between sets and %s of maximum

Relative Intensity % of maximum No. of reps. per set.

----------------------------------------------------------------------------- Maximum 100 1 Sub maximum 99-90 2-3 High 1 89-80 4-6 High 2 79-70 7-10 Moderate 1 69-60 11-15 Moderate 2 59-50 16-20 Low 1 49-40 21-30 Low 2 39-30 31 +

Adapted from "Fundamentals of Sports Training". [Matveyev - 1977].

Periodisation of Strength Training

Methodology

Note how event strength is produced Include endurance strength circuits Include core strength exercises, especially to eradicate weaknesses Change stimulus quite regularly the body gets used to a constant

similar stimulus and stops adapting Recognise excessive tiredness

How long?

.. Should each preparation period last?

Circuits in Prep 1 - 3

Circuit types 2 after each lifting session from these 4 circuits Abdominals General CV Hip flexors Upper body

8 exercises per circuit, 3 circuits 30 seconds per exercise, continuous, but 2 mins between each circuit

Circuit training

4 types of circuit Abs, Hip flexors, Upper body, General

Initial preparation 4-6 weeks 3 sets of 8 exercises 15 seconds each exercise, 2 minutes between sets 2 circuits per session

Then Same, but 30 seconds each exercise

Competition 10 reps per exercise

3_Abs_and_HF.m4v

General Circuit

3_General_Circuit.wmv

Hip Flexor Circuit

3_Circuits_HF.wmv

Upper Body Circuit

3_Circuit_UB.wmv

Abdominals Circuit

2_Scott_Oliver_Robles_Head_On.m4v

Hamstring & Core exercises

Core Exercise examples

3_MJ_Core_Activities.m4v

BUT

Having seen Circuit and Core exercises, I still like the idea of

Dynamic stability exercises rather than

Static stability exercises

Preparation 1

Strength activities Sets of 3 with 10 repetitions x 60% max Sets of 3 with 8 repetitions x 65% max

LIFTS Power clean Hang clean Snatch Hang snatch Bench Half squat

Frequency 3 sessions per week

Preparation 2

Strength activities 3 x 6 x 75% 5-4-3-2 reps x 80%, 85%, 90%, 95%

Lifts Bench press Half squat to thighs parallel Power clean

Frequency 3 per week

Preparation 3

Strength activities Continue as Prep 3 for developing athletes For advanced athletes

3 x 6 x 75% 3 x 3 x 90% 3 x 2 x 95%

Lifts as prep 3 Frequency 3 per week

Competition

Strength activities 3 x 6 x 75% + 12 rebound jumps for power cleans 3 x 6 hang snatch starts x 60% 10 repetition circuits

Frequency 1 session every 7 10 days depending on competition

frequency and importance of competition

Basic lifting exercises

3_Half_Squat_Modified.mov

Bench Press

3_Bench.mov

3_Basic_Lifts.wmv

Plyometric activities?

Dont forget that running and hurdling are plyometric activities.

Be vigilant if you add extra plyometric elements to your schedules.

Prepare properly for these exercises. Is there an element of danger in plyometric

activities? Can power be developed in a better or safer

manner?

1 repetition maximum examples

See Weight_Training_Charts.xls

Sprint Hurdles

Training

The Starting Point

You are what you are Heredity Environment

Home Culture

You are what you do Training regime Work rate Consistency

Physical Preparation for Sprint Hurdlers

ELEMENTS Preliminary preparation

Cardiovascular improvement Muscular endurance

Speed Development phase Reaction capabilities Acceleration Absolute Endurance

Training to Race

Periodisation and competition pressure Double Single Multiple Managing the training year according to competition cycles

The training year Tailoring the training year to an individuals competition

programme Pre preparation Competition

Annual Plan (2 x 6 months) PLANNING SHEET

ATHLETE: _________________________ E V E NT: _______________________________ YEAR: ________________

MONTH October November December January February March WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 DATE 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 7 14 21 28 COMPS UK IN

DOOR TRIA

LS

WORLD

INDOOR

COMP. DATES

Feb 13 / 14

March 12 / 14

PHASE 1 1 1 1 1 1 2 2 2 2 2 R R Week beginning Sundays

PHASE 1 2 3 4 5 DATES Week 8 1RMS

Training Progressions

TRAINING PROGRESSIONS

NAME: ___________________ E V E NT: ___________________________________ D A T E S: __________________________

DAY Phase 1 dates Phase 2 dates Phase 3 dates Phase 4 dates Sun

Mon

Tues

Weds

Thurs

Fri

Weekly Training Schedule INDIVIDUAL ATHLETE PLAN NAME: DATES: DATE

WORK PLAN

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

TRAINING ACTIVITIES RELATED TO THE ENERGY CONTINUUM

There should be good reasons why coaches prescribe training activities

The reasons should follow a logical and justifiable process, based on Sound physiological reasons

Racing patterns

UNDERSTANDING FUEL PATHWAYS ATP is resynthesised in different ways Its use and resynthesis is demand led

NOTES: This chart is a generalisation, to help coaches towards a first understanding of the energy continuum. Refer to the training activities related to energy pathways Once understood in this simplistic form, more specialist exercise physiology texts should be consulted

Explanation of Training Terms (from previous slide)

Acceleration runs Tempo runs Absolute speed runs Intensive Intervals Extensive Intervals LSD Jogging

Acceleration running

Aim to develop absolute speed

Build to maximum speed Hold maximum speed Slow down

Example 30 build + 60 absolute 20 build + 50 absolute

Complete rest recovery between each repetition

Tempo runs

Aim to develop absolute speed and some speed endurance A long build up to absolute Will involve technical development

Example run 90 metres Build over 60 metres, absolute for 30 metres

Walk back recovery between repetitions

Absolute speed runs

Aim to run at race pace or faster

Runs from blocks to absolute Flying runs

Flying 30s timed after full approach. E.g 30 + 30 Downhill runs (watch technical compromise) Towed runs Wind assisted runs Complete rest recovery between repetitions

Intensive intervals

Aim to develop absolute speed and endurance

Example 1 5 x 60 metres timed or 5 x 100 metres timed or 5 x 200 metres timed

Rest intervals 4 x 10 minutes + 1 x 15 minutes (continued)

Intensive intervals

Example 2

Turnabouts 3 x 4 x 50 metres

30 seconds between runs 5 minutes between sets

Extensive intervals

Aim - Aerobic improvement, to develop stroke volume Sprinters & hurdlers find this work difficult

Why? Interval training

A period of running to raise HR to 180 bpm A period of rest to allow HR to fall to 130 bpm

In a series of repetitions, say 2 x 10 x 200 metres

Long, slow distance running

Aerobic improvement

Probably inappropriate for sprinters & hurdlers

Steady running at low HR levels 130 150 bpm

Jogging

Aerobic improvement

Pre session warm up Post session warm down Low HR Relaxed running for relatively short periods of time

Weekly division of Labour!

3 days track 1 running preceded by conditioning drills 2 hurdling & running preceded by hurdling drills

3 days gym 3 Olympic lifting + circuits + core strength

Usually, I dont mix track & gym why not?

400 metres Hurdles

Weekly division of labour

4 running 2 gym

HURDLING ACTIVITIES WITHIN THE TRAINING YEAR

Drills Trail leg, lead leg & over the top

Phase 1 - no hurdling (4 - 6 weeks)

Phase 2 - hurdling - 5 between stretched - 3 between brought in

HURDLING ACTIVITIES WITHIN THE TRAINING YEAR

Drills continue throughout the year, before every session and competition

Phase 3 - hurdling - 4 x 8 H ---> 4 x 12

Pre Competition - Blocks, Set up H1 & H2 Then - e.g. 1 x 2H, 1 X 3H, 2 x 5H

or 4 x 10H (H1 normal, H2 - H9 minus 3, in one foot

length)

Typical Competition Warm Up

Aerobic jog - how far? Stretch

Static and / or dynamic Running drills Stride Hurdles drills Report for competition Set up blocks / practice start TIMING OF WHOLE WARM UP PROCESS

Preparation 1

Laying foundations Cardio vascular activities

OXIDATION1 (Up to 90 minutes) Steady state running (HR at 65 85% HR max) Extensive interval training (HR as above) Circuit training (low intensity exercise) Core exercises

Conditioning Drills

4_WU_Conditioning_Drills.wmv

Hamstring and Core Exercise examples

4_Craig_Core_Exercises.wmv

4_MJ_Core_Activities.m4v

Training activities in 1 week

Preparation 1 2 x 4 x 150m 3 mins + 5 mins 3 x 6 x 200m hill 15 degree incline, jog back + 3 mins 3 x 6 x diagonals (total 7500 mtrs) aerobic Lifting 3 sessions

2 @ 3 X 10 X 60% 1 @ 3 X 8 X 65% + CIRCUITS

Training activities in 1 week

Preparation 2 2 x 5 x broken 150 walk back & 5 mins Hurdles drills + 4 x 6H + 2 x 4 x 60m turn about Hurdles drills + 4 x 12 hurdles

Lifting 3 sessions 2 @ 3 x 6 x 75% 1 @ 5-4-3-2 @ 80-85-90-95% + circuits

Running / Hurdling activities

Preparation 3 150+100 x 2 x 2. 30s + 5 mins + 10 mins Hurdles drills + 4 x 6H from blocks + 5 x 60 metres 4 x 12H from blocks

Lifting 3 per week as in prep 2 + circuits

Training activities

Pre competition 5 x 100 m Hurdles drills + 2 x 2H + 2 x 4H + 1 x 5H + 5 x acceleration 70s (20+30+20) Hurdles drills + 4 x 5H + 3 x 30m elastic tows

Lifting as prep 3

Training activities

Competition Training will fit in the competition programme Lifting will go to 1 session every 7 10 days Intensity will be high Volume will be low Rest and freshness will be important

Control Tests

Pre Competition and Competition periods Starting

0-10-30 metres Endurance Speed (last 30 metres timed)

60 + 30 50 + 30 40 + 30 30 + 30

Double flying 30 30 build 30 absolute 20 cruise 30 absolute

Control Tests

Endurance speed 5 x 100 metres

2 @ easy speed - 11s 10 minutes between 2 @ sub maximal - 10.8s 15 minutes between 1 @ absolute sub 10.2s

Real time of above is actual time + start reaction time from blocks

Control tests

Absolute speed Flying 30 metres

30 build + 30 absolute x 6 reps Complete rest recovery between reps

Control Tests

Hurdles touch down times Individual touch down times difficult (lack of accuracy compared to real times) Start to H8 (for example) easier to be accurate and relevant. I use start to touch down H10 x 4 reps as a guide to hurdles endurance.

Absolute Speed figures achieved by sprinters

1988 Olympic Games, Seoul DeLoach 50 150m in 200 9.06s Lewis 9.21s

Flo Jo 9.21s Grace Jackson 10.06s

Are these absolute speeds represented in your training programmes?

Example test times - sprinters 0-10-30 from blocks competition training

Athlete Pb 60mtrs Pb 100 mtrs 10 mtrs 30 mtrs Jason Gardener 6.46 9.98 1.84s 3.90s

Craig Pickering 6.55 10.14 1.90s 3.98s

Ryan Scott 6.67 10.28 1.87s 3.98s

Marvin Riley 7.11 11.00

Example times - Sprinters

Flying 30 metres (build 30 mtrs + 30 mtrs absolute)

Athlete 30 metres Jason Gardener 2.74s

Craig Pickering 2.73s

Ryan Scott - training 2.77s

Ryan Scott competition in 60m race

2.75s

Linford Christie (Seoul 1988 100 m final)

2.58s (30 60 mtrs)

Ben Johnson 2.53s (disqualified)

Example times hurdlers

Athlete Flying 30 metres 10m 30m with hurdles

Colin Jackson (12.91s) 2.72s

Mark McKoy (13.08s) 2.72s

Rachel King (13.07s) 3.15s 2.13s 4.73s

Refer to other race data Accurate touch down times are hard to gather in training!

MA_1_Acquisition_of_Hurdling_SkillsMA_2_Sprint_Hurdles_TechnicalMA_3_Lifting_TheoryMA_4_Sprint_Hurdles_Training

Documents

UKA-Malcolm Arnold Hurdling Masterclass