100 / 110m HURDLES. Contemporary Technique & Training. RALPH LINDEMAN, Head Track Coach US Air Force Academy
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1 RALPH LINDEMAN, Head Track Coach US Air Force Academy
2 PRIMARY CONCERNS Teach hurdler to sprint over the barriers! Analyze for the causes of effects. Coach for balance eliminate causes of excessive rotation. Stress concentration on every one of the ten hurdles.
3 SPRINT START & Approach to the 1 st Hurdle Eight (8) steps to 1 st Hurdle optimal for developing hurdler Differences from sprint start: Shorter Stride Lengths to get to optimal take-off distance to 1 st hurdle; Last stride is slightly shorter; Quicker Stride Frequency then has to be implemented to achieve optimal velocity at 1 st hurdle; Allow shoulders to come up quicker to get in more upright body position for take-off to 1 st hurdle.
4 TAKE-OFF The take-off distance from the hurdle depends on: (1) the hurdler's height, and, (2) the hurdler s horizontal velocity at take-off. More efficient hurdlers will: (1) have a greater % of flight path in front of hurdle, (2) take-off closer to hurdle. If the hurdler takes off too close to the hurdle, the result will be excessive height over the hurdle.
5 HURDLE CLEARANCE: Lead Leg To initiate the Take-off to the hurdle, the hurdler drives their lead knee towards the hurdle gate. (Never swing the lead foot up towards the hurdle). A fast lead knee is essential to efficient hurdling! The take-off leg (which becomes the trail leg ) fully extends at take-off. Full extension of the take-off leg ensures a whip-like action of the trail leg in Hurdle Clearance.
6 HURDLE CLEARANCE: Lean The head leads the upper body over the hurdle. This results in the lean of the upper body, which can also be referred to as the dive or buck into the hurdle. The lean of the upper body makes it possible to minimally raise the center of mass to clear the hurdle.
7 HURDLE CLEARANCE: Lead Leg When the thigh of the lead leg reaches parallel to the track(hip height), momentum is transferred to the lower leg, which then extends naturally towards the hurdle. The foot of the lead leg reaches its apex in front of the hurdle. The toe is up.
8 HURDLE CLEARANCE: Lead Arm Don t reach the lead arm : Too far forward towards the foot, or Across the midline of the chest. Instead, lift the elbow and lay the hand of the lead arm in front of the chin or face.
9 HURDLE CLEARANCE: Lead Arm The lead arm then sweeps back in a wide arc (hand outside the knee) As soon as the arm passes the knee of the trail leg, the radius shortens and it recovers to traditional sprinting arm action.
10 HURDLE CLEARANCE: Opposite Arm The other arm stays relaxed with the hand near the hip on the lead leg side. It deviates as little as possible from normal sprinting action.
11 HURDLE CLEARANCE: Alignment Hips and Shoulders stay square to the Hurdle, i.e., parallel to the hurdle, and perpendicular to the direction the hurdlers acceleration.
12 HURDLE CLEARANCE: Trail Leg Pull the trail leg through over the hurdle in a continuous accelerating motion. (no posed position ) After the knee of the trail leg clears the hurdle, drive it forward and upward to increase ground reaction forces in the lead leg as it contacts the track.
13 HURDLE CLEARANCE: Trail Leg Hold the lean (initiated at take-off) throughout hurdle clearance. Paw the lead leg back to the track aggressively to create negative foot speed, but Do not snap the upper body back that takes the hurdler out of good spring position.
14 HURDLE CLEARANCE: Landing A Fast getaway stride (the fall step ) is the result of a high and effective finish of the trail leg technique.
15 HURDLE CLEARANCE: Landing If the hurdler comes off the hurdle off balance, Look for causes (a) takeoff or (b) hurdle clearance
16 STRIDES BETWEEN HURDLES 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
17 STRIDES BETWEEN HURDLES The Hurdles are NOT a Sprint ~Ralph Mann 4 Stride Lengths in a 110m Hurdle Race (m) (H1) (H2) (H3) (H4) (H5) (H6) Ten (10) Decelerations Eleven (11) Accelerations
18 STRIDES BETWEEN HURDLES The Hurdles are NOT a Sprint ~Ralph Mann Stride Lengths in a 100m Sprint Race (m) One (1) L-O-N-G Acceleration
19 TRAINING FOR THE 100/110m HURDLES Lots & lots of Rhythmic Hip Mobility Drills However, Don t do drills just to do drills Rather, drill to: (a) correct faults, and (b) teach technique
20 TRAINING FOR THE 100/110m HURDLES Emphasis should be on F-A-S-T Hurdling
21 TRAINING FOR THE 100/110m HURDLES PRACTICING THE START 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 every Hurdler always! 1 st 3 steps Measure touchdown preceding 1 st hurdle
22 TRAINING FOR THE 100/110m HURDLES For increased Stride Frequency between hurdles, try reps over hurdles with reduced spacing: College Men: 13m to 1st hurdle, m between HS Boys: College Women: 12.5m to 1st hurdle, m between 12.5m to 1st hurdle, m between HS Girls: 12m to 1st hurdle, m between
23 TRAINING FOR THE 100/110m HURDLES 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
24 TRAINING FOR THE 100/110m HURDLES 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
25 TRAINING FOR THE 100/110m HURDLES 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.
26 QUESTIONS? 100 / 110m HURDLES RALPH LINDEMAN, Head Track Coach US Air Force Academy ralph.lindeman@usafa.edu
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