HURDLES HANDBOOK 2018

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Britney Stevenson
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1 HURDLES HANDBOOK 2018

2 HURDLES Hurdles is a track event run on a separate day than Area Track and Field Meets and the Regional Meet. This year s Hurdles Meet will take place on: WEDNESDAY JUNE 13, Oshawa Civic Stadium Registration is due: WEDNESDAY, JUNE 6 TH - Please contact Gina Waduck to receive an to register your athletes on the Track Mate Program. REGIONAL HURDLE CONVENOR: Russ Williamsburg and Tracey Glen Dhu There are two types of hurdle events: SPRINT HURDLES and LONG HURDLES ENTRIES Each school may enter 2 participants per age group, per gender for the sprint hurdle race. Each school may enter 2 participants per age group, per gender for the long hurdle race. Each school may use up to 5 EXTRA entries for any age group for boys or girls in either the sprint OR long hurdle races. Age is determined by the calendar year in which the competitor is born. RULES All participants MUST wear a school shirt. Those participants wishing to wear pin spikes must use ¼ pin spikes only! Knocking Down A hurdler MUST attempt every hurdle but is NOT disqualified for knocking down any number of hurdles. A competitor who trails his/her foot or leg alongside any hurdle or jumps any hurdle NOT in his own land or DELIBERATELY knocks down any hurdle by hand shall be disqualified.

3 Hurdles/Sprints Warm Up- light and fun -games: tag (noodle, toilet, line), basketball, rock-paper-scissor games, soccer, poker run... - jogging: slow, slow, slow - relay activities Dynamic Stretching- always moving 1. Side shuffle left and right 2. Side shuffle with arms crossing above and below 3. Squat march- knee behind foot, back straight 4. Walking arm swings 5. Full extension walk 6. High Knee Pulls 7. Hip Circles 8. Heel/Toe Walk 9. Chicken Scratch: Quick foot on whistle (hand on wall, left leg up-put left leg down in circular motion and then back quickly to starting position. Repeat with other leg.) 10. Lead leg against wall-with or without hurdle 11. Trail leg against wall-with hurdle 12. Tin Man 13. High Knees 14. Butt Kicks 15. Karaoke

4 Hurdle/Sprints 1. Marching: A s: erect (walk high), hands on head/hips, eyes looking down the track, knees come up higher then hips, toes pointing up, back straight, stand tall B s: basically same as above, but with a hop/skip C s: same as above add straight leg kick out -every (third) fourth step (mimics race) - add the hurdles in at a low height when the comfort level is reached. Increase height as improvement is made - side of hurdle -right lead/trail leg use left of hurdle...left lead/trail leg use right of hurdle Starting: - STRONG FIRST STEP: draw a line on the ground and have the hurdler learn to take a strong first step. If the step is short/weak, then the hurdler may struggle to maintain proper distance and then form. - first step should be the lead leg, but can be changed - strong powerful strides and drive to the first hurdle and beyond 3. Form: - lead leg-lead with heel (coach/teammate can stand down the track and should be able to see the bottom of the hurdlers shoe) - if right leg is the lead leg, then the left arm is the lead arm and vice versa - heel of lead leg aims for the middle of the hurdle - lead arm with elbow up almost like looking at your watch-then swinging arm out similar to a swatting motion -hips square to hurdle - trail leg comes over the hurdle with knee leading (leg almost to the side.) Then the trail leg is over the hurdle and this is a step that needs to be taken long not short. If the trail leg step is taken short, then the hurdler will be fighting to gain back that distance. (Strong

5 over the hurdle.) Some hurdlers try to tuck their trail leg under them as they go over the hurdle. This is poor form and will hinder performance as the hurdle height increases (see #8 dynamic stretching above). 4. Race: - always focus on the next hurdle - stay erect, relax shoulders - 3 steps between each hurdle (the first step is the trail leg-then the lead leg-then the trail leg- then the lead leg goes over the hurdle) -always teach the athlete to hurdle with both legs as lead leg (just in case rule) 5. Finish: - run through the finish line-2 metres past. A lot can happen between the last hurdle and the finish line...run, run, run.

6 SPRINT HURDLES TYKE: BOYS GIRLS *total distance 60 meters 60 meters *distance to the first hurdle 9 meters 9 meters *distance between the hurdles 6 meters 6 meters *eight hurdles in total *distance from final hurdle to the finish 9 meters 9 meters *hurdle height (18 inches) 46 cm BANTAM: BOYS GIRLS *total distance 60 meters 60 meters *distance to the first hurdle 9 meters 9 meters *distance between the hurdles 6 meters 6 meters *eight hurdles in total *distance from final hurdle to the finish 9 meters 9 meters *hurdle height (21 inches) 54 cm MIDGET: BOYS GIRLS *total distance 70 meters 70 meters *distance to the first hurdle 9 meters 9 meters *distance between the hurdles 7 meters 7 meters *eight hurdles in total *distance from final hurdle to the finish 12 meters 12 meters *hurdle height (24 inches) 61 cm JUNIOR: BOYS GIRLS *total distance 70 meters 70 meters *distance to the first hurdle 9 meters 9 meters *distance between the hurdles 7 meters 7 meters *eight hurdles in total *distance from final hurdle to the finish 12 meters 12 meters *hurdle height (27 inches) 69 cm SENIOR: BOYS GIRLS *total distance 80 meters 80 meters *distance to the first hurdle 11.5metres 11.5metres *distance between the hurdles 7.5metres 7 meters *eight hurdles in total *distance from final hurdle to the finish 16 meters 19.5metres *hurdle height (30 inches) (27 inches) 76 cm 69 cm

7 LONG HURDLES TYKE: *total distance 110 meters *distance to the first hurdle 22.8 meters *distance between the hurdles meters *five hurdles in total *distance from final hurdle to the finish meters *hurdle height (18 inches) 46 cm BANTAM: *total distance 110 meters *distance to the first hurdle 22.8 meters *distance between the hurdles meters *five hurdles in total *distance from final hurdle to the finish meters *hurdle height (21 inches) 54 cm MIDGET: *total distance 200 meters *distance to the first hurdle 20 meters *distance between the hurdles 35 meters *five hurdles in total *distance from final hurdle to the finish 40 meters *hurdle height (24 inches) 61 cm JUNIOR: *total distance 200 meters *distance to the first hurdle 20 meters *distance between the hurdles 35 meters *five hurdles in total *distance from final hurdle to the finish 40 meters *hurdle height (27 inches) 69 cm SENIOR: *total distance 200 meters *distance to the first hurdle 20 meters *distance between the hurdles 35 meters *five hurdles in total *distance from final hurdle to the finish 40 meters *hurdle height (27 inches) 69 cm for girls (30 inches) 76 cm for boys

8 HURDLE MEET SCHOOL LIST Birth Year Division 2002 SENIOR 2003 JUNIOR 2004 MIDGET 2005 BANTAM 2006 TYKE DIVISION SPRINT HURDLES LONG HURDLES SENIOR BOYS SENIOR GIRLS JUNIOR BOYS JUNIOR GIRLS MIDGET BOYS MIDGET GIRLS BANTAM BOYS

9 DIVISION SPRINT HURDLES LONG HURDLES BANTAM GIRLS TYKE BOYS TYKE GIRLS 5 EXTRAS 1. NAME DIVISION (Senior, Junior, etc.) EVENT SPRINT or LONG

10 SUMMARY All distances are measured in metres except where specifically noted! AGE GROUP SPRINT HURDLES LONG HURDLES TYKE BANTAM MIDGET JUNIOR SENIOR TYKE BANTAM MIDGET JUNIOR SENIOR Total Distance Distance from start to first hurdle Distance between hurdles 6 7 G- 7 B Distance from last hurdle to finish 9 12 G B Hurdle Height in cm in inches B76 G69 B30 G27 Number of Hurdles B76 G69 B30 G27

Track and Field Handbook

Track and Field Handbook Updated 2018 1 TABLE OF CONTENTS SECTION TOPIC PAGE A Events 4 B Age of Competitors 4 C Verification 4 D Entries 5 E Competitors 5 F Lane Positions 6 G Clothing 6 H Running Events