The Athlete. The 100m Hurdles. Athletic Ability. Internal Drive. Stick-to-it-ness

Transcription

1 The 100m Hurdles The Athlete Athletic Ability Internal Drive Stick-to-it-ness Try everyone and don t count anyone out you might miss out on an athlete as they develop. Average to better than average speed don t look for the slow kids that can t do anything else. Hurdles are a very skilled speed based activity. Longer legged athletes Jumper, basketball players, soccer players, volleyball players, and athletes who are short burst activity driven. Athletes that are fearless not afraid to fall and get back up and try again. Athletes with good coordination kinesthetic awareness where your body is in space. 1

2 General Conditioning and Basic Drills (Endurance) Hurdle mobility Standing hurdle drills Core strength Pre-Competition (Speed Endurance) Continue with the above activities Hurdles drills (lead leg, trail leg, walking and skipping) Hurdle Mobility Continuous lead Continuous trail Alternating Over/Under Standing Hurdle Drill Lead leg wall drill Trail leg slide drill Lead leg extension drill Trail leg circles Moving Drills Walking lead leg drill Walking trail leg drill Lead leg skipping drill Trail leg skipping drill Advance Moving Drills One step lead leg One step trail leg One step over the middle Over the middle three step shuffle drill NO FOUR STEPPING NO STRAIGHT LEAD LEG HURDLING NO BLOCKING ARM ACROSS BODY OVER THE HURDLE PRACTICE DOES NOT MAKE PERFECT - PERFECT PRACTICE MAKES PERFECT! 2

3 The Start The Acceleration Phase (To Hurdle 1 and through Hurdle 1) The Maintenance Phase The Finish Setting Block: Front block should be two (2) feet from starting line and back leg should be three (3) feet from starting line. Look for 90 0 back leg angle and 45 0 front leg angle. Lead leg should always be in the back block. Head should be down not looking down the track or at the hurdles. Set position: Don t lock legs out straight Coach cue: Explode out of block push it behind you, jump out of the blocks. Try to get upper body separation. This comes with an increase power and core strength. Reaction to the starting gun is key. Acceleration to Hurdle One Needs to be powerful, quick and consistent for each time to maintain speed for the rest of the race. Try to teach not eyeing the hurdle as soon as they come out of block, raising head and hips slowly through steps 1-4. Quick and powerful arm drive. Do not come to a complete upright position, a slight forward lean should be maintained during the entire race. Stride Pattern Drill: Rehearsal of this in practice with the tape on the track can allow for the transition from four stepping to three stepping and give a visual coaching tool. Allows to teach three stepping from the start. Distribute the race move effectively to allow athlete the ability to maintain speed through the race longer. 3

4 The Acceleration through Hurdle One Don t prepare for Hurdle 1, teach running through it. Lead leg: Drive with the knee, lead leg should be slightly bent. Only use slight forward lean - to much movement in and off hurdle decreases forward momentum. Trail leg: Key to getting off the hurdle is an efficient trail. leg. Trail leg needs to complete the motion - knee and toe forward coming off hurdle. Arm placement should be waist high (not crossing the belly button), trail leg arm thumb down and sweep around the trail leg. Hips tall all the way through the hurdle don t squat over hurdle. Hurdle each hurdle individually Trail leg focus off each hurdle Sprint between the hurdles Arms tight to the body, powerful arm drive Getting back on the ground and back to running form helps to maintain speed 4

5 Increasing overall speed of the athlete - lower recovery run (quicker turnover). Simulate race pace during practice session (never half speed anything over hurdles). Moving in hurdles in progressing (1 to 2 steps depending on level of athlete). Always leave hurdle one on the proper mark. Removing hurdles out of the practice session to increase speed to the next hurdle. Hurdle, Hurdle, Hurdle! Perfect Practice Makes Perfect Key Elements: Repetitive Drill Practice Race Modeling Confidence Patience 5

6 Make sure you hurdle the 10 th hurdle don t look past it. Sprint off the 10 th hurdle to the finish. Always lean at the finish line. 6