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Basic Hurdle Technique Coaching Notes Heel Walks- to stretch calves
and prevent shin splints (walk on heels, toes pointed up off the ground).
Hamstrings -deemed most important aspect of hurdling- affects speed -lengthening of the hamstring takes the most oxygen effort -do NOT want hamstrings fully
extended on touchdown -need hamstring and gluteus strength - very important -should be 6-8 inches in front
of your center of gravity -must push “down and back” to
generate speed -do not want to collapse (over
extend) -knee up, toe flexed up when going over hurdle, enables a faster recovery -on touchdown, landing should be on outside/front of foot, as race continues, touchdown on ball of foot -no shoulder movement -shoulders relaxed, down -elbows critical, back elbow does not break, stays at a 45 degree angle Start-in “set” - shins should be as parallel as possible to the ground 400m - 2 second difference between first 200 and second 200 Strength and Conditioning-athletes must record workouts in order to see progress rest and nutrition year round, as well as year round training -should lift all year round
with a 15-20% decrease in weight during season -squats and cleans the most important
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The takeoff is moving from the running phase to the jumping
phase of the race. The takeoff will set up the next two steps in this process.
The drive and lift gained here will allow your momentum to carry you over the
hurdle and return to running.
The first concept you must have is how to “mentally”
approach the hurdle. In many cases hurdles first run into trouble when they slow
down, or stutter step while approaching the hurdle. The hurdle is an inanimate
object; it just “sits” there – yet many who run the hurdles fear it. It is not
going to move, or jump up in front of you. Mentally the hurdle must “attack”!
There can be no hesitation, no slowing, take no prisoners! Good hurdles
respect the hurdle, but do not fear it. Does this sound a bit corny? Yes, but…it
is also true.
The basic parts of the takeoff are speed and
drive. The hurdler must maintain their speed as they approach the hurdle, or
even attempt to accelerate. Any loss of speed will add extra time after the
hurdle, as the runner must reaccelerate. The hurdler should be in good running
form, leaning slightly forward, power in their legs.
The drive involves both lower and upper body movement.
Notice first the upper body of both sprinters in the pictures at the beginning
of this section. Their arms help power them into the takeoff, driving and
reaching upwards. Both hurdlers lift with their left arms, as their right legs
are their lead leg (the leg that goes first). The lead leg reaches and
drives the hurdler up into the hurdle, creating the force necessary to cross
over. (That’s why bounding drills are so important).
Once you have attacked the hurdle, you must transfer
yourself to the other side. This process mainly involves your trail leg
(the leg behind you). The faster this leg can come over the hurdle and “hit the
ground running”, the faster your total transition time over the hurdle is.
There are several things to notice. First, the drive leg,
or lead leg, has now extended. This leg is important because it will be the
leading force in moving from the jumping to the running phase (see touchdown
phase). The trail leg is also raised to clear the hurdle. Being “flat” over the
hurdle is not always the best thing to be. Some hurdles will work to be flat,
and will “stall out” over the hurdle. They actually “hang” there too long,
slowing down the rest of their race. The lead leg needs to get up so that it
clears the hurdle (you of course never want contact with the hurdle), and the
body follows. The lead leg on good hurdlers will immediately after clearing the
hurdle, begin to fall to the ground.
The trail leg is the downfall of many aspiring hurdlers. While it is important, having a slow trail leg is not the end of the world for a hurdler. As your body clears the hurdle, your trail leg must “whip” over the top, and return to the ground in running form. During this phase, the key is to actually convince your body of the need to accelerate – to complete the transition in a “faster” rhythm than the running rhythm.
Touchdown – Back to Running
The final phase of the hurdle is to return to the
running stride. The faster this can be accomplished, the faster the time between
hurdles will be. Remember, if you slow down in any of the three phases over the
hurdle, then you must waste time to reaccelerate.
The term “touchdown” refers to when the lead leg has
come over the hurdle, and touches down on the ground again. This signifies the
end of the jumping phase and the return to running. As the season progresses,
many coaches will work with “touchdown times” – charts that will help them
determine what a hurdlers splits will be between hurdles to run a certain time
for their race.
The lead legs, and more importantly, the lead foot, act
as a shock absorber for the entire body. If you land “extended”, which means
your foot is out in front of you and your body is way behind, you have a good
chance of sliding, or spraining an ankle. On the other hand, if your foot comes
down too soon, and your body gets ahead of you, you are likely to stumble and
fall.
The proper touchdown is with the foot in an upright
position, your body slightly behind, but almost on top of your foot. You do want
to return your foot to the ground as fast as possible after clearing the hurdle.
The faster you are on the ground again, the faster you can start running again.
Hurdlers are taught to “paw”, like a horse would paw the ground. For the
hurdler, to “paw” means to bring the foot back at an angle towards the body. By
doing this, the foot is “locked and loaded”, and ready to run as soon as it hits
the ground.
Once touchdown has been achieved, the focus returns to the trail leg. Speed, snap and quickness are bonuses to returning to the run phase. The faster you can take the first two steps after the hurdle, the lead leg mention already, and now the trail leg, the faster you return to a full sprint mode. In basic drills, hurdlers will work to increase the speed and snap of the trail leg.
Of course you understand, you don’t just decide to run
hurdles one day, and magically have the ability to do so. There are some gifted
athletes who can run the race with little practice and get fairly good time, but
to reach your potential in the hurdles requires a lot of work.
1. To begin with, conditioning is VERY important in
hurdles. Interrupting the running stride to jump a stationary object is taxing.
Getting stronger through weightlifting is also a benefit. It takes “power” to
drive through the hurdle. In addition, to get better, you need to practice
running the hurdles, which requires a lot of stamina and endurance. You have to
be in good physical condition!
2. Flexibility is a big key. Hurdlers need to do a
number of extra stretches in addition to the normal stretching routine used by
sprinters. More emphasis is placed on the quads, groin and hamstring muscles to
prepare for the hurdles. Being flexible will allow a faster transition over the
hurdle, increase your endurance and stamina to keep working on the hurdles, and
prevent injuries.
3. Agility drills are very important. Working on form
running, foot speed drills, bounding, and other “footwork” drills are needed
preparation for learning and improving the skills needed for hurdling.
4. Attitude! Hurdlers have to be hurdlers because they “want” to be hurdlers! You have to have a “let it all hang out”, gutsy, I’m going to blow these things away attitude. Mental preparation before the season, in preseason and during the season is just as important as during race day. You have to make a commitment to work hard, and do all the things you are asked to do to become a better hurdler.
Terms to know;
Takeoff Transition Touchdown Lead Leg
Trail Leg Paw Drive Running Mode
Jumping Mode Running Mode
1. Skips – again, emphasis on reaching with arms and legs for height.
2. Skip Out – Skip drill, but emphasis on driving leg to the outside.
3. Bounding for Height – Emphasis on reaching with arms and legs for height, working on the drive aspect of the takeoff.
4. Bounding for Distance – Emphasis on reaching out. Hurdlers should try to reach with lead leg as they would on the takeoff.
5. Paw Skips – leg extended, thigh flat, paw with foot.
6. Alternating Fast Leg – slower running motion, alternate between legs and give step a sudden burst
7.
Backward running – leaning forward – very important to stretch out
hamstring.
These drills will be done every day with the other speed
and agility drills. For hurdlers, they should expend a more concentrated effort
on these drills.
We also do a lot of work with;
Lunges – starting slow – 50M lunges (2X).
Concentrate on upper body as well.
Abdominal Work – very important muscle for hurdling.
Hip Flexor Work – usually over hurdles, walking
drills to increase flexibility.
“Getting Hurdle Warm”
After completing the "regular" routine stretching and warm ups, hurdlers go through an additional routine to prepare for their event.
Alright! Now you’re ready to hurdle!!!!!
