Improving Steeplechase Results

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3 Improving Steeplechase Results BY DAVID VIDAL SPENCER ALLEN/SPORTSIMAGEWIRE.COM PHOTOGRAPH The steeplechase is often regarded as an underdeveloped event in U.S. distance running. Outstanding steeplechase coaches like Chick Hislop (Weber State )) pioneered training methods for the beginning steeplechaser which propelled athletes without nationally competitive middle distance and distance times into nationally competitive levels in the steeplechase. Although these training techniques have been available for years, the steeplechase remains underdeveloped in the U.S. The purpose of this article is to re-present and modify some traditional and accepted ideas on how to develop a beginning steeplechaser, including methods to avoid the psychological barriers, and to promote more interest amongst coaches and athletes in developing steeplechasers in the U.S. The underdevelopment of the steeplechase in the U.S. is apparent at the high school, collegiate and international levels. The U.S. steeplechase results at the 2009 World Championships illustrate the need for further development. Another example can be found in the 2009 NCAA descending order lists. It is safe to assume that the well-trained steeplechaser can perform within 40 seconds of his or her flat 3000m time. In his article Steeplechase Technique, Hislop articulates his belief that that a well-trained steeplechase hurdler can be as close to 20 seconds off of his or her flat 3000m personal best. The men s American record-holder in the steeplechase, Daniel Lincoln, holds a flat 3000m PR of 7:40.17 and a steeplechase PR of 8: On the 2009 Indoor Division 1 descending order list, 32 male athletes were listed under 8:00 for the 3000m on the final ranking going into the NCAA Championships. On the 2009 Outdoor Steeplechase list, however, only two athletes had broken 8:40 going into the NCAA Championships. On the women s side, the indoor descending order list recorded 26 women who broke 9:20 in the Indoor 3000m and only six had broken 10:00 in the Outdoor Steeplechase. Every year, there are athletes who qualify for the NCAA National Championship in steeplechase who fail to record times required to qualify in other events. For example, one collegiate athlete with a 3000m PR of about 8:15 and a 5K PR of about 14:30 qualified for the NCAA Championship steeplechase with a time of about 8:50. His steeplechase PR is expected to be 8:50 or faster based on his 3K and 5K bests. His 3K and 5K times, however, are a significant margin away from the Division 1 Indoor Provisional and Outdoor NCAA Regional qualifying marks. His 3K and 5K times would not be competitive in most Division 1 conferences or regions. His steeplechase time, on the other hand, advanced him to the NCAA championships despite his failure to finish in the top 5 at the regional meet. He took advantage of his steeplechasing skill set and advanced to the highest level of NCAA competition when he may not have had a chance otherwise. FEBRUARY 2011 techniques 15

4 IMPROVING STEEPLECHASE RESULTS It is surprising that despite the opportunity available in the steeplechase, many athletes and coaches avoid developing steeplechase skills. This lack of interest may be due to any number of reasons. Most states do not include the steeplechase at the high school level. Many distance runners and coaches fear injury negotiating the barriers. Coaches or athletes may believe there is a lack of necessary coordination possessed by the athlete to be successful in this event. Others may worry that their peers may categorize them as participating in the event you do if you can t run fast enough in flat distance events. The steeplechase in the U.S. is an event with great potential for all types of distance runners. Barriers to U.S. development of the steeplechase can be overcome with a proper approach to steeplechase training. IDENTIFYING A STEEPLECHASER Many different body types are represented in successful steeplechasers. Two extreme examples are the tall and lean American record holder, Daniel Lincoln, and the rather diminutive yet strong 2008 Steeplechase Olympian Billy Nelson. In general, high school national record holder Jeff Hess described it perfectly when he wrote in his article Steeplechase Training & Technique that a successful steeplechaser has the speed of a middle distance runner, the stamina of a cross-country runner, the strength and flexibility of the 400 hurdler and the ability to thrive under unpredictable race conditions and pace variations It is not surprising that many steeplechasers have a soccer background, as soccer is a sport that makes use of each of these skills. The steeplechaser can sometimes be identified by a certain recognizable attitude, a fearlessness that inspires them to attack the barriers. A timid steeplechaser will have a difficult time mastering the skill set required to hurdle over the barriers. A potential steeplechaser might also be the athlete who possesses both speed and strength and thrives on the indoor 3K because it s just the right distance. A good candidate for the steeplechase could also be someone who thrives in fartleks and has the physiological tools to surge in races.the steeplechase is a very dynamic event, requiring the steeplechaser to accelerate into each barrier. The more athletic and dynamic athletes, given opportunity and encouragement, may self-select to compete in the steeplechase because it is a fit for their style. A steeplechaser must be prepared to change gears, accelerate, react and constantly be aware of the surroundings while at the same time maintaining a rhythm and focus just as he or she would during a flat distance race. The cross country season is an opportune time to identify potential steeplechasers. The simplest and perhaps most effective method is for the coach to talk to the team about the benefits and opportunities available in the steeplechase and to encourage those with interest to try it. As a high school athlete, competing in the steeplechase is a great way to develop new skills and to add another event PR to attract the notice of college coaches. On the collegiate level, it represents an additional opportunity to score points for the team or to qualify for a conference or national meet because many of the best potential steeplechasers are doing other events. Choosing steeplechase training provides the athlete a greater sense of ownership and self-motivation to do well in the event. Coaches who identify steeplechase attributes in particular athletes should encourage them to try the first steps of hurdling outlined in the timeline of steeplechase training below. Often a gifted steeplechaser will be encouraged by his or her own success, the most effective motivator of all. TIMELINE OF STEEPLECHASE TRAINING Once the steeplechaser has been identified, both physical and mental preparation should begin. In my experience as an athlete and coach, I have observed that beyond the physical training there is a significant psychological/emotional element beginning steeplechasers must address. Some distance runners possess an inherent fear of beginning the steeplechase. It is not uncommon for distance runners to develop a heightened fear of getting hurt or to feel a lack of confidence in their athleticism as they begin negotiating the barriers. A steeplechase barrier can be just as much a mental barrier as a physical one. For most, the mental barrier is harder to overcome than the physical one. For this reason, we address this concern immediately in our training regime to avoid the need to deal with it later. The timeline of training has a significant effect on both the psychological and the neuromuscular development of a novice steeplechaser learning steeplechase technique. We believe it is important to avoid a drawn out process leading up to negotiating a hurdle. An athlete s form may be ugly at first, but we make sure that our steeplechasers know that they can jump over a hurdle very early in their training. Jumping a hurdle might take place as early as the first day of wall drills! As they re working on fundamentals that engrain the appropriate movements in their neuromuscular system, the athletes must also have an idea of the look and feel of the end product and must develop a relative comfort with what they are learning. Using drills to establish correct neuromuscular movements is a very important part of development; however, the timeline we utilize avoids allowing drills to consume the focus of the steeplechaser s development. Novices can be taught to get over a hurdle with minimal instruction. Before ongoing practice with drills and strengthening engrains the technique in the neuromuscular system, the hurdling technique is far from perfect but it becomes more refined as the athlete works on the drills. Hurdling early in the process allows the athletes to walk away with confidence and be excited about the end result. Our timeline for steeplechase training begins right after the cross country season. Early December: Introduce the L-7 (or hurdler) stretch, wall drills to establish flexibility, strength, and neuromuscular patterns required for the event. Some hurdling January following semester break: L-7 stretch each day,wall drills twice a week.,hurdle mobility, some hurdling on grass End of January: walkover drills, running drills, with more hurdling at the end. hurdling technique training which includes wall drills and lead leg/trail leg drills incorporated into a short warm up Hislop s hurdling ritual. Early February: Hislop s hurdle ritual 2x / week to establish efficient hurdle rhythm L-7 (OR HURDLER) STRETCH The first and most basic technique to learn is the L-7 16 techniques FEBRUARY 2011

5 SPENCER ALEN/SPORTSIMAGEWIRE.COM PHOTOGRAPH (or hurdler) stretch. The L-7 is the position one would assume directly over the hurdle while clearing it. It is very rare to find a male distance runner who can do the L-7 stretch on his first try, so I do not use it as a judge of future steeplechase ability. The lead leg is out in front with the foot loaded or dorsally flexed. The back trail leg creates an L shaped 90-degree angle with the lead leg. The dorsa flexed trail leg foot comes back in a 7 shape at about a 45 degree angle from the upper part of the leg. The hips should be under the upper body, the core engaged, and the back straight in a good postural position. A beginner will often naturally put the lead leg arm out to hold themselves up from falling, but a preferred option is to hold onto the trail leg knee with the trail leg arm to avoid the habit of leaning into an off balance position. There will usually be a good side and a bad side, but it is important to work on both to avoid a muscular or structural imbalance and to leave the option to hurdle with both legs. Rather than using a static stretch, I believe it s beneficial (and may prevent injury) to put movement into it. One option is to pump the arms as in a running motion 5 to 10 times then reach down into the hurdling position, reaching the opposite arm of the lead leg out toward the lead leg foot, leaning the body forward with a bend at the waist and keeping the head up. I do not recommend sitting in this position for prolonged period of times without making it dynamic. The L-7 stretch can be worked on year round and incorporated into the athlete s stretching routine. Coupling the L-7 stretch with leg swings and dynamic stretching may help prevent tightness and problems associated with static stretching. WALL DRILLS Along with working on the L-7 position, the hips can be strengthened and neuromuscular patterns can begin to be established with lead leg and trail leg wall drills. The first wall drill works on the lead leg and the technique on the front-side of the hurdle. Place the hurdle at steeplechase height all the way to the wall or sturdy fence and ask the athlete to stand three walking strides away. The athlete will then take two steps toward the hurdle and the following step will mimic the lead leg driving over the hurdle where it will stop on the fence. The leg should have only a slight bend at the knee, the same as when going over the hurdle. The athlete can also establish the arm pattern where the opposite arm from the lead leg will reach out in a bent position as the lead leg goes over the hurdle. The body should have a forward lean. After the lead leg stops on the fence and the athlete has leaned and driven the arm, he or she has mimicked the all the actions on the front side of the hurdle. The athlete can make the motion fluid and push off the fence, take two steps back and repeat. These drills can easily be done in one or two sets of ten. The second wall drill works on the trail leg and the technique on the back-side of the hurdle. Place the hurdle at steeplechase height about one walking stride away from the wall. Ask the steeplechaser to stand to the side and slightly in front of the hurdle. The back of the heels should be just ahead of the plane of the hurdle with the thigh close to the side of the hurdle and the athlete should have a forward lean supporting him or herself with hands placed on the wall. The posture should mimic the point where the trail leg will come through just after the body has gone over the hurdle. Check to make sure the body maintains a good postural position and a forward lean with the core FEBRUARY 2011 techniques 17

6 IMPROVING STEEPLECHASE RESULTS Table 1 18 techniques FEBRUARY 2011

7 engaged throughout each exercise. Bring the leg closest to the hurdle straight back and have the trail leg come over the top of the hurdle in the L-7 position finishing with the knee straight in front on the same plane as when it went over the hurdle. Make sure the athlete focuses on bringing the leg straight back and does not swing it out behind the stationary lead leg to avoid creating poor neuromuscular patterns. Also, make sure that as the trail leg comes over the hurdle it is flat and the foot is in the correct L-7 position and loaded so that the athlete does not practice a movement that can result in clipping the foot on the top of the hurdle. When the leg comes over the top of the hurdle, check to keep the knee on the same plane all the way until it is straight in front and does not dip down as it goes over. The movement is designed to The steeplechaser can sometimes be identified by a certain recognizable attitude, a fearlessness that inspires them to attack the barriers. both strengthen and practice bringing the trail leg into a position to help the athlete begin running again as quickly as possible once the athlete actually begins hurdling. This trail leg exercise should be done on both sides and can be done in one or 2 sets of 10. As the athlete becomes comfortable with the trail leg wall drill, the training can progress to a point where the athlete will take two steps walking toward the hurdle, step beyond it in the same position and finish the trail leg drill in a fluid motion. WALKING AND LEAD/TRAIL LEG DRILLS As the athlete begins to become comfortable with the wall drills, we may progress into a few walking drills. Again, we are careful about spending too much time breaking down hurdle technique and working on the details because of the mental barrier that can be created by missing out on the big picture. The walking drills practice the same thing as the wall drills but without the wall. This can be done by lining up 5 to 10 hurdles or by placing them side-by-side in opposite directions. We are more likely to put them side-by-side because by the time we have progressed into these walking drills, we are most likely also incorporating lead and trail leg running drills and the ritual in the same session. For the walking drill, the athlete walks toward the side of the hurdle(s), steps beyond the hurdle, and follows through with the trail leg over the top. The running drills can first be broken down into working on the trail leg and the lead leg, similar to the wall drills and walking drills. Ask the athlete to jog toward the side of the hurdle and have the lead leg stay to the side of the hurdle and the trail leg come over the top, same as the walking drill but the athlete will be moving forward in the air. The lead leg running drill mimics the lead leg movement in the same way. As the athlete is jogging toward the side of the hurdle, ask him or her to drive the lead leg over the hurdle with the trail leg to the side. The running trail leg and lead leg drills are a more live action practice of the wall drills. There are many creative variations of lead leg and trail leg drills coaches can incorporate into training using two or more hurdles. RITUAL Hopefully by this point in the steeplechaser s development, the athlete will have an understanding of how the lead leg and the trail leg are supposed to look and feel and he or she will have begun to establish a neuromuscular pattern. The movements will probably not be perfect right away, but it is important to begin the ritual and the fine tuning of the hurdling technique. There are a few things that the athletes should and can do every time they hurdle. First, accelerate; second, clear the hurdle. Acceleration is a huge key to the steeplechase (especially the water jump) and is often neglected so it is very important to engrain this habit early. Clearing the hurdle is obviously another essential element and should be engrained as habit from the beginning. The athlete should never develop a pattern of choosing to not jump the hurdle, regardless of the approach. There will be plenty of times during a race that hurdling will not be perfect, especially with other racers surrounding the athlete, so it is essential that the athlete learns to get over the barrier, put it behind, and focus on the race again. Once technique has been established and engrained in the neuromuscular system, there are two things on which the beginning steeplechaser must focus: the approach before the hurdle and returning to running after clearing the hurdle. Acceleration is important in the steeplechase because it is not a fast race like the 400m hurdles. To maximize hurdling technique, spend a minimum amount of time in the air, and efficiently come off the hurdle back into running, the athlete must accelerate. In his article Steeplechase Technique, Chick Hislop describes any pace slower than 70 second pace a point of diminishing return for economy and that without acceleration the steeplechaser is either going to slow down over the top of the hurdle or coming off the hurdle because he will not have enough momentum to carry himself through. The steeplechaser cannot afford to be timid when approaching the hurdle as hesitation will cause a stutter, a huge loss of momentum, and a slow float over the hurdle. Instead, the steeplechaser must always keep in mind the goal of getting to the other side of the hurdle and running as soon as possible. The athlete should accelerate, maintain a slight forward lean the whole time, and have the trail leg in front ready to take the next stride as soon as the lead leg hits the ground. Proper acceleration and transition off the hurdle can be tested by assigning someone to run next to the hurdler maintaining an even pace. The hurdler should accelerate slightly ahead of the runner. The runner will catch the hurdler while in the air because there is no acceleration possible in the air. The hurdler then practices immediately maintaining an even pace with the runner after the hurdle. While training for the hurdling, the actual steeplechase barriers do not need to be used every time. For medical reasons, the hurdles are much safer and provide the flexibility to make mistakes. All it takes is one mistake with the barrier and FEBRUARY 2011 techniques 19

8 IMPROVING STEEPLECHASE RESULTS the previous work could be lost. Also, for efficiency reasons, it is important to practice with both legs. There are valid arguments for hurdling with either one or both legs during the race but in training it is beneficial to work on both. Pounding over and over in practice and racing on the same lead leg can create an imbalance that may result in injury that could have been prevented by practicing with both legs. In addition, practicing with both legs regardless of what one does in the race will give the athlete the option to do what is most efficient to clear the barrier. WATER JUMP The water barrier is one of the most unique elements in any track & field event. It is exciting because it represents an element of danger and potential chaos. The water barrier can be an intimidating factor that prevents some athletes from attempting the steeplechase. Proper training can help overcome the natural fears the water barrier inspires. To start, it is easy to put a steeple barrier up against the edge of the grass infield or long jump pit and put a mark 12 feet beyond indicating the end of the pit. Have the athlete practice the technique he or she will use over a barrier. There are multiple ways of clearing the barrier the pushing technique, the skipping technique, and the hurdling technique. For beginning steeplechasers, it is probably easier to start with the push technique because both the skipping and hurdling technique over the water barrier require an exaggerated amount of momentum. It may be helpful to a first timer for the coach to take a shoe and roll it over the top of the barrier indicating the pushing points on the front and back edges of the barrier. A first time steeplechaser going over the water jump should focus on the following actions: accelerating, staying small, staying forward, not reaching, bringing the trail leg out in front, and getting back to running naturally in a fluid motion. The experienced steeplechaser will not spend any more time over the water than they would going over a hurdle and with the acceleration before the hurdle, the water jump will not take any more time than covering the same distance with even paced running. The most common mistake that slows down an athlete s progress over the water jump is lack of acceleration causing a loss in momentum that throws the body back. After some comfort is developed, it may help the athlete to jump over the water barrier side by side with a more experienced hurdler. Running with a partner gives the athlete a more realistic picture of what it will be like in the race, and it will help the beginner to recognize if or where he or she is losing ground. See Table 1 on page 18. fatigued is essential. One effective workout strategy is to incorporate some hurdling during interval workouts. Placing a hurdle in lane two and alternate intervals over hurdles with flat intervals. Both 1500m and 5000m training is extremely beneficial for the steeplechaser. It is most important that a steeplechaser is first and foremost a good runner, so steeplechase sessions should never come at the expense of key training sessions. In track & field, coaches use many different strategies and training techniques to build their programs The steeplechase is no different, there are multiple ways to train an athlete to compete in the event. As coaches, part of our job is to encourage more athletes to take up the event so that the talent pool becomes deeper and steeplechasers in the U.S. can rise to greater levels of success. David Vidal is an assistant cross country and track & field coach at Stanford University and the 2005 PAC-10 runner up in the steeplechase while competing for The Cardinal. TRAINING Once an athlete has an established steeplechase technique, a coach can incorporate some steeplechase or hurdling workouts into the athlete s regular training to establish in the athlete the comfort and confidence to hurdle in races. Combining flat intervals with intervals over hurdles placed at the steeplechase barrier marks can be beneficial. Of course the ability to hurdle while SPENCER ALEN/SPORTSIMAGEWIRE.COM PHOTOGRAPH 20 techniques FEBRUARY 2011