TECHNICAL CONSIDERATIONS FOR THE 100M HURDLES
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1 TECHNICAL CONSIDERATIONS FOR THE 100M HURDLES
2 Thanks & Appreciation Vince Anderson, Texas A&M Andreas Behm, ALTIS Andy Eggerth, Kennesaw State University Erik Jenkins, University of Western Kentucky Glenn Smith, University of Louisiana-Monroe Curtis Taylor, University of Oregon Kebba Tobler, Harvard University Tony Veney, Ventura Community College Adrian Wheatley, University of Illinois Gary Winckler, retired University of Illinois HC
3 Unfortunately, like in many other endeavors, we too often cling to what we know rather than constantly examine and evaluate what we are doing to get the results we are achieving. This all important self-evaluation enables us to selectively discard ineffective practices and replace them with better ones. Gary Winckler
4 NCAA WOMEN S 100M HURDLE THROUGH THE YEARS
5 PRESENTATION OVERVIEW Anatomy of Movement Muscle function Leg Stiffness Reflexes Approach Penultimate Step Take-Off Step Intra-Hurdle Sprinting: Adapted Sprinting
6 ANATOMY OF MOVEMENT: MONO-Articulating & BI-Articulating Muscles Mono-articulating Muscles Bi-articulating Muscles: *Gluteus Maximus *Tensor Fascia Latae Short head of Bicep Femoris Vastus Muscles Adductors Soleus Psoas Major Hamstrings (Bicep Femoris, Semimembranosus, Semitendinosus) Rectus Femoris Gracilis Gastrocnemius
7 MONO-Articulating Muscle Function BI-Articulating Muscle Function Stability and leverage Force & work generators Lose tension in quick movements Contribute significantly to high speed movements. Transfer energy from monoarticulating muscles. Transfer of energy while resisting moments across adjacent joints (isometric function). Saves energy by allowing concentric work to be done at one end eccentric at another.
8 ANATOMY OF MOVEMENT: MONO-Articulating & BI-Articulating Muscles
9 PELVIS & HIP Force generators Force amplifiers Spinal Engine Oscillation & orientation allow for force/energy absorption and distribution. Pelvis stability (not rigidity) is paramount for optimum translation of elastic energy into force/movement.
10 PELVIC GIRDLE, SPINAL ENGINE & SPRINTING Elastic energy stored in the pelvis Stumble reflex + Cross extensor reflex = Scissoring Bending of the hip & knee of the trailing leg strengthens extension in the other hip & knee, and vice-versa.
11 LEG STIFFNESS Hip/Pelvis Stabilize the pelvis Pelvis stability is paramount for optimum translation of elastic energy into force/movement Knee Transfer of energy Direct forces from both ankle and hip Ankle Main determinant when knee angle is more obtuse
12 LEG STIFFNESS & SPRINTING Force around knee and ankle determines how much of the force generated by the hip is exerted on the ground. Up to 6.5m/s leg stiffness is influenced mostly by changes in the knee. Weak ankles forget about it! Reusing kinetic & potential energy
13 REFLEXES a rapid, predictable motor response to a stimulus INNATE present from birth Cross extensor reflex Extension of one leg as the other is flexed Stumble reflex Accelerated grounding of front leg results in accelerated recovery leg AQUIRED learned over time, and typically more complex Learned motor patterns enhanced by repetition NOTE: The distinction between innate and acquired is not always absolute and some reflexes can be modified/enhanced by repetition, or inhibited if the situation so requires. (not withdrawing from a pain signal because it may cause more bodily harm )
14 REFLEXES a rapid, predictable motor response to a stimulus
15 HURDLES: Navigating the ground Approach Penultimate Step Take Off Step Intra-Hurdle Sprinting
16 APPROACH Early establishment of essential posture and positions Shin angles, rise & pelvic orientation Optimal concentric (thrust) work early effect eccentric work late Optimum rhythm (individual) At step 4 the athlete have reached approx. 75% of peak velocity.
17 APPROACH
18 PENULTIMATE STEP Steers the take-off foot/leg Contact to stay in natural rhythm of the approach MAJOR OBJECTIVE: Transfer energy developed in the approach Minimize or eliminate loss in leg stiffness (ankle/knee) and subsequent lowering of COM. Provides energy to the take-off step (extension reflex & stumble) via pelvic musculature
19 TAKE-OFF STEP Minimize losses in horizontal velocity. Minimize increases in vertical velocity Establish flight path of COM Set up effective touch down and subsequent step.
20 TAKE-OFF STEP Stepping down from above Vertical shins angles late in swing phase Pretension in lower leg Preserve leg stiffness Optimize elastic response Stumble reflex Rapid grounding of take (swing) leg Rapid recovery of lead (trailing) leg Reducing duration of ground contact of penultimate step and subsequent flight time Shin of recovery leg relative parallel to ground Leg Stiffness at take-off depends on: Joint torsional stiffness Leg orientation relative to the ground Speed of contact
21 PENULTIAMTE & TAKE-OFF STEP: Skill Development Mats placed at the desired spot for the penultimate and take-off steps. Points of emphasis (cueing): Athlete is to step down and not merely step on the mats. Running up stairs Optimizing hip height on take off step
22 TAKE-OFF STEP: Skill Development
23 TAKE-OFF STEP: Skill Development
24 PENULTIMATE & TAKE-OFF STEP: Skill Development Stumble reflex facilitate scissoring into take off step. Mat placed at desired spot for penultimate steps. Cueing: Athlete is to step down and not merely step on the mats. Aggressively and deliberately drumming the hands to facilitate quicker recovery of trailing leg.
25 PENULTIMATE & TAKE-OFF STEP: Skill Development
26 PENULTIMATE & TAKE-OFF STEP: Skill Development
27 PENULTIMATE & TAKE-OFF STEP: Skill Development
28 INTRA-HURDLE SPRINTING Adapted sprinting Application of sound srpint concepts Pelvic orientation Rapid transition from support flight support Higher COM = greater leg stiffness Elite hurdlers achieve sprint times of 0.64 to 0.74 between TD and TO Makes up approx. 50% of race is on the ground between H1 & H10
29 INTRA-HURDLE SPRINTING
30 INTRA-HURDLE SPRINTING
31 INTRA-HURDLE SPRINTING (Developmental?)
32 INTRA-HURDLE SPRINT: Skill Development Oscillating Dribbles
33 INTRA-HURDLE SPRINT: SKILL DEVELOPMENT Hurdle Dribbles
34 INTRA-HURDLE SPRINT: SKILL DEVELOPMENT Hurdle Dribbles
35 INTRA-HURDLE SPRINT: SKILL DEVELOPMENT DRUM
36 INTRA-HURDLE SPRINT SKILL DEVELOPMENT: Speed Dribbles
37 INTRA-HURDLE SPRINT SKILL DEVELOPMENT: Speed Hurdle Dribbles
38 CRITERIA FOR OPTIMUM PERFORMANCE Speed to H1 take-off is between s Correlation between speed into H1 and final time Reach peak velocity between H1 H4 (mean velocity is reached between H3-H4) Maintain velocity until H6-H8 i.e., staying with in 0.01 of fastest RU. The range of hurdle clearance between s
39 Unfortunately, like in many other endeavors, we too often cling to what we know rather than constantly examine and evaluate what we are doing to get the results we are achieving. This all important self-evaluation enables us to selectively discard ineffective practices and replace them with better ones. Gary Winckler
40 Thank you for listening
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