300 Hurdles RACE MODEL AND CORRECTIONS TO COMMON FAULTS. Don Helberg Wheaton North High School Wheaton, IL

Transcription

1 300 Hurdles RACE MODEL AND CORRECTIONS TO COMMON FAULTS Don Helberg Wheaton North High School Wheaton, IL

2 Goals for this Talk Review the phases of the hurdles My philosophy of training 300 Hurdlers Review drills we do Race Model for your athletes Corrections of common faults

3 Acknowledgements: There are sooooo many people who have helped develop me into the hurdle coach I am today that I cannot list them all, but there are a few to special note Willie May Rollie Eckman Wilbur Ross Marc Mangiacotti Boo Schexnayder Tommy Badon Wayne Clark Keith Klestinski Jim Martin Devlyn Lovell Jack Sands Al Carius Frank Gramaroso Gary Winckler All of the athletes I ve coached

4 Info: 34 years at Wheaton North. Always have coached the hurdles Ran hurdles in H.S. and College (North Central College, Naperville IL) Head Coach for past 26 years 2 State Trophies, 15 Conference Titles, 6 Sectional Titles 11 Individual State Champions, Many State Placers ITCCCA Hall of Fame 2008 (2 x Coach of the Year) USTFCCCA Board of Directors ( ) Executive Chair National Senate of High School Track Coaches Associations ( )

5 Coached Hurdles since H Top 10 List 1) A.J. Harris ) Brett Kohler ) Matt Shatswell ) Adam Harris ) Frank Pettaway ) Rob Kohler 38.9 H.T ) Mike Walsh 39.2 H.T ) Noah Leach ) Matt Rodriguez 39.8 H.T ) Chris Martin 39.9 H.T. 1990

6 6 Phases of Hurdling Start Approach Take Off Clearance Landing Stepping out to next hurdle

7 Start Lead Leg is BACK in the blocks Take steps to first hurdle Length of Drive Phase changes depending on weather and ability of the athlete Needs to come out FASTER than a 400m pace

8 Approach After the Drive Phase the athlete needs to gain a TALL position Keeps Hips up and allows body to be prepared for the proper take-off (extension)

9 Calm night Drive Phase 7 steps 22 steps to first hurdle Matt Shatswell 6 th State Meet PR: split: 50.2 This Race: 39.07

10 Very Strong Head Wind Drive Phase 12 steps 22 steps to first hurdle Matt Shatswell 6 th State Meet PR: split: 50.2 This Race: 39.28

11 Take Off (Extension) Needs to be ~7-8 in front of hurdle Needs full extension Drives INTO the hurdle (not jumping)

12 Clearance Lead Leg will extend forward (slightly bent) when extension is completed Ideally head should be level Arms are controlled to help keep balance

13 Landing Should land on ball of lead foot Lead foot should land below center of gravity Trail leg should be kept high ready for the get away step

14 Stepping Out to Next Hurdle Most UNDER COACHED aspect of hurdling Lead foot must PUSH away from the hurdle Trail leg knee should be kept high to get maximum stride length away from the hurdle Will keep momentum going Will keep balance

15 All Phases Put Together Brett Kohler 8 th State Meet PR: split: 49.2 This Race 38.29

16 My Philosophy of Coaching Long Hurdles I Do NOT do Hurdle Workouts Train with 400m guys Most hurdlers are better at one distance (Long or Short) so train them accordingly Do Hurdle Drills EVERYDAY (hurdling is muscle memory) I Never go over more than 3 hurdles in a run Go over hurdles usually no more than 2 days/week Hurdle #1 is most important get this one right! Work mostly on first 3 hurdles of race Use Touchdown Times in practice Must work hurdling with both lead legs

17 Hurdle Drills we do EVERYDAY after the workout Hip Circles Lead Leg Boxes (Extension) A and B Skips over hurdles Walking Hurdles (both legs) Get Aways

18 Hip Circles Heel of foot should be at crossbar (coaching point!) Knee ALWAYS higher than ankle Finish toe up high on wall

19 Lead Leg Boxes (Extension) Try to get the Extension leave take off foot behind

20 A & B Skips over hurdles (10 toe-heel steps apart) Make sure they drive knee up toe up, good arm placement A Skips B Skips

21 Walking Hurdles (Tip Hurdle Over) Work on Extension, Arm Placement, and Get Away step 10 toe-heel steps apart

22 Get Away s (find small step) Land on ball of foot, keep trail knee high, BIG step away

23 Hurdle Technique Days They do the 5 Everyday Drills to warm-up 5 step drill to loosen up Bust Outs 1,2,3 hurdles (use touchdown times) Maybe do Slow-Attack-Slow Drill

24 5 step drill to loosen up Use HH marks (use which every height you prefer) Put #1 at normal spot Put #2 two base lengths longer Put #3 four base lengths longer This way they can run at a decent speed 5 stepping Can work on all phases of hurdling at sub race pace

25 Bust Outs This is the term I use when I want them to come out of the blocks over the 1 st hurdle, first 2 hurdles, first 3 hurdles. I just say Bust 1, or Bust 2, or Bust 3 I do not discount hurdles for these Do this is all weather conditions Put cones up to represent a finish line after their last hurdle

26 Bust Outs Bust 1- Work on start and steps to first hurdle Bust 2- Work on Get Away step from first hurdle, keeping momentum and balance Bust 3- Working Rhythm Usually don t do more than 5 Bust 1 s or Bust 2 s Usually no more than 3 Bust 3 s

27 Bust Outs Will time touchdowns and share with athlete after each run to help them with race pace for their ability. If have injured athlete or tripod, have them use an I- Pad and video the Busts so we can analyze

28 Touchdown Times Click split each time lead foot hits ground Target time H 1 H 2 H 3 H 4 H 5 H 6 H 7 H 8 Finish Time

29 Slow-Attack-Slow Drill Set up last 3 Hurdles in a 300. Have athlete start at H5 Approach #1 (H6) slowly (relaxed), then the last 4-6 steps before the hurdle, they get TALL and ATTACK the hurdle, then resume slowly to next hurdle and repeat Do this no more than 3-5 times

30 Race Model Touchdown off H4 is the ½ point of this race 2 nd Half of race should not be slower than seconds from their first half Experience will help with Energy Distribution (Experiment) Have found basically 2 models Ideally: 22,15 the rest.usually doesn t work out that way Race 1) 22,15,16,15,15,15,15, Race 2) 22,15,15,15,15,16,16, Same kid 1 week apart

31 Race Model #1 Win the race to H5 (~180 m), then hold on!!! Use this model mostly helps keep them aggressive in the early part of the race 400 m training will allow for them to finish strong

32 Win the race to H5, then hold on! Touchdown times H H H3-37 H4-37 H H H7-38 H Time: 38.86

33 Race Model #2 Relax for first 3 hurdles, then pour it on Only use this model if athlete is having trouble with steps to H2 and/or H3 by being aggressive (stride length) Need a mature/strong athlete to use this model won t panic if behind in the race early

34 Relax thru first 3 hurdles, then pop!! Touchdown Times H1-40 H H H H H H7-39 H Time 38.41

35 Correction of Common Faults Chicken-Stepping (stuttering to hurdle) Rocking Back Off of Hurdle Not Getting steps to first hurdle Wild Arms Not Aggressive Poor Trail Leg

36 Chicken Stepping Don t understand Inertia yet Not good at judging Distances and Speeds Not confident with opposite leg hurdling

37 Chicken Stepping Misconception of the young hurdler WRONG Need to Understand INERTIA! RIGHT

38 Chicken Stepping-Corrections Mark Take-Off spot ~7-8 Work on Opposite Leg Hurdling more (5 step drill) Slow-Attack-Slow Drill with opposite leg Bust 3 for rhythm

39 Rocking Back Off the Hurdle Taking off too far away from hurdle Landing with foot in front of center of gravity Not getting extension to Hurdle at Take Off

40 Rocking Back Off the Hurdle-Corrections Lead Leg Box Extensions 5 step drill working on Extension Get Aways Slow-Attack-Slow

41 Not Getting Steps to First Hurdle Not Being Aggressive out of the Blocks Improper Drive Phase steps

42 Not Getting Steps to First Hurdle- Correction Bust 1 with discounted hurdle (banana hurdle if needed)until you get it right! Mark takeoff spot ~7-8 from hurdle

43 Wild Arms

44 Wild Arms-Corrections Walk Hurdles and focus on arm placement/movement 5 Step Drill focusing on Arms Slow-Attack-Slow Drill Bust 2

45 Not Being Aggressive Fear of race distance

46 Not Being Aggressive-Corrections Slow-Attack-Slow Bust 1, 2, 3 with touchdown times Experience

47 Poor Trail Leg Lack of Concentration Poor Hip Flexibility Not doing Hip Circles

48 Poor Trail Leg-Corrections Hip Circles Walk Hurdles (move further apart so they need to step away more) Get Aways Bust 3

49 Be Patient with the Young Hurdler 46.7 to 42.9 in 1 week!

50 Thank You for Attending Contact me with questions/comments Good Luck with your season Don Helberg (Wheaton North H.S.)