100 / 110m HURDLE TRAINING
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1 RALPH LINDEMAN, Head Track Coach US Air Force Academy
2 Ralph Mann s research has identified that successful hurdlers must: 1) Minimize time from start to take-off to 1 st Hurdle Manage Steps o o o Reach proper take-off distance to the 1 st hurdle Generate highest horizontal velocity possible to that distance Minimize time from start to take-off to 1 st Hurdle 2) Minimize Hurdle Clearance time Begin from proper take-off distance to the 1 st hurdle Minimize ground time into and off of the hurdle Minimize air time over the hurdle Lose as little horizontal velocity as possible over the hurdle 3) Minimize time for the 3 steps between hurdles Manage Steps o o Reach proper take-off distance to the next hurdle Regain highest amount of horizontal velocity as possible over those 3 steps 4) Utilize mechanics to get the most out of the Hurdle Clearance Maximize front-side mechanics Minimize back-side mechanics
3 From Ralph Mann s conclusions from his video study, he s identified the following coaching issues : 1) The importance of the Start is too often ignored. 2) Training has been dominated by sprint activity over Hurdle activity. 3) The traditional core concepts of Hurdle technique are flawed. 4) The mechanics of the steps between the Hurdles has been ignored and any specific training virtually ignored.
4 IMPLICATIONS for TRAINING
5 IMPLICATIONS for TRAINING 1) Practice the Start at least 2 times a week In preparation for Hurdling, every time you Hurdle Individually, with the focus on mechanics (vs. competition) As a group, in a competitive environment 2) Teach the most effective (FASTEST!) start for that specific athlete 1 st 3 steps Measure touchdown preceding 1 st hurdle 3) Provide constant feedback to the athlete TEACH: Verbal feedback TEACH: Video feedback TIME: 3m, or, 3 rd step touchdown; touchdown preceding hurdle clearance
6 7- vs. 8-step Approach Models
7 7- vs. 8-step Approach Models
8 The Hurdles are NOT a Sprint ~Ralph Mann
9 The Hurdles are NOT a Sprint ~Ralph Mann Description Hurdle Clearance Stride 1 st Stride from Hurdle 2 nd Stride from Hurdle 3 rd Stride from Hurdle Hurdle Clearance Stride Δ D 3.48m 1.48m 2.14m 2.04m 3.48m
10 The Hurdles are NOT a Sprint ~Ralph Mann Description Hurdle Clearance Stride 1 st Stride from Hurdle 2 nd Stride from Hurdle 3 rd Stride from Hurdle Hurdle Clearance Stride Δ D 3.48m 1.48m 2.14m 2.04m 3.48m % of D between 27% 38% 35%
11 The Hurdles are NOT a Sprint ~Ralph Mann Description Hurdle Clearance Stride 1 st Stride from Hurdle 2 nd Stride from Hurdle 3 rd Stride from Hurdle Hurdle Clearance Stride Δ D 3.48m 1.48m 2.14m 2.04m 3.48m % of D between 27% 38% 35% Characterization Fall Step Shuffle Step Drop Step
12 The Hurdles are NOT a Sprint ~Ralph Mann Hurdle Clearance Stride 1st Step from Hurdle "Fall Step" 2nd Step from Hurdle "Shuffle Step" 3rd Step from Hurdle "Drop Step"
13 The Hurdles are NOT a Sprint ~Ralph Mann (H1) Stride Lengths in a 110m Hurdle Race (m) (H2) (H3) (H4) (H5) (H6) 30 32
14 The Hurdles are NOT a Sprint ~Ralph Mann (H1) Stride Lengths in a 110m Hurdle Race (m) (H2) (H3) (H4) (H5) (H6) 30 32
15 The Hurdles are NOT a Sprint ~Ralph Mann (H1) Stride Lengths in a 110m Hurdle Race (m) (H2) (H3) (H4) (H5) (H6) Ten (10) Decelerations Eleven (11) Accelerations
16 The Hurdles are NOT a Sprint ~Ralph Mann (H1) Stride Lengths in a 100m Sprint Race (m) (H2) (H3) (H4) (H5) (H6) 30 32
17 Slide from 2010 Presentation
18 Slide from 2010 Presentation
19 IMPLICATIONS for TRAINING
20 IMPLICATIONS for TRAINING SOLUTION to the SPRINT vs HURDLE ISSUE 1) Most speed work should be done within the hurdle stride length (or stride pattern ~RL) constraints Stride rate ( speed ) training at race rates Stride length training at standard distance, but lower heights 3) Provide constant feedback to the athlete TEACH: Verbal feedback TEACH: Video feedback TIME: 3m or 3 rd step touchdown; touchdown preceding hurdle clearance 2) Teach the most effective model for each particular athlete Hurdle technique Step pattern
21 IMPLICATIONS for TRAINING Lots & lots of Rhythmic Hip Mobility Drills
22 IMPLICATIONS for TRAINING Emphasis should be on F-A-S-T Hurdling
23 IMPLICATIONS for TRAINING For increased Stride Frequency between hurdles, try reps over hurdles with reduced spacing: College Men: 13m to 1st hurdle, m between HS Boys: 12.5m to 1st hurdle, m between College Women: 12.5m to 1st hurdle, m between HS Girls: 12m to 1st hurdle, m between
24 IMPLICATIONS for TRAINING For increased Velocity between hurdles, try 10 strides to the 1 st hurdle and 5 between hurdles: College Men: HS Boys: College Women: HS Girls: 17m to 1st hurdle, 13m between 16m to 1st hurdle, 12.5m between 16m to 1st hurdle, 11.5m between 15.5m to 1st hurdle, 11m between
25 IMPLICATIONS for TRAINING For both increased Stride Frequency and inceased Velocity Lower the hurdles keeping the hurdles the standard distance apart: 12 Banana Hurdles 24 Scissor Hurdles 30, 33, 36, 39 Standard Hurdles
26 IMPLICATIONS for TRAINING Don t ignore Bounding
27 IMPLICATIONS for TRAINING Don t ignore Bounding 1) A-bounds teach Hurdle Technique, most importantly, fast lead knee and full extension of drive leg. 2) Bounding is invaluable for building explosive strength needed for optimal stride length in Hurdling.
28 OTHER VIEWS on TRAINING
29 QUESTIONS? 100 / 110m HURDLE TRAINING RALPH LINDEMAN, Head Track Coach US Air Force Academy ralph.lindeman@usafa.edu
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