Coaching the Hurdles Monica Gary, Sprints & Hurdles Coach Purdue University Important components to consider in hurdle training: a. Rhythm for the hurdler is the primary concern for the coach -short rhythm work -rhythm endurance work b. Specific strength in areas that relate to the hurdle action -elastic strength 1
-hurdle coordination -explosive power -core strength and development -starting strength c. Basic training components -hip flexors and extensor strength -thigh abduction and adduction -jump training for acceleration and top end speed -dynamic strength and power* *(key training component for young male and female athletes) 2
Start to the first hurdle: (8) Strides to the first hurdle rhythm used in running eight strides to hurdle one -much closer to rhythm used between remainder of hurdles. -helps athlete get into their hurdle rhythm sooner in the race. Key concerns in the Start: 1. Attack the first 4-5 strides normal accelerating run from blocks 2. Last (3) strides before hurdle more upright body position to attack hurdle in more effective posture for hurdle clearance. 3. First five strides driving and powerful. 4. Strides 6-8 emphasis is on increase cadence or frequency same as rhythm between hurdles. 3
HURDLE TERMINOLOGY: Power Foot (Trail Leg) More appropriate term since takeoff in many athletes minds conjures up the idea of jumping. -All the strides initiated by the power foot are longer than those initiated off the lead leg. Cut Step (Step before the hurdle) -slightly shorter than previous -lighter active landing action of power foot (trail leg), to keep projection of C.O.M. over hurdle low and well directed Active Landing (Active quick placing of trail leg into power/takeoff position faster than the previous stride) Active Landing at Takeoff cuts or shortens the last stride: -prevents planting/braking action -minimize loss of velocity going into hurdle should be on toes -occurs roughly 2.0 meters from hurdle 4
LEAD LEG ACTION (Initiates and controls hurdle clearance) -efficient clearance begins in the strides before the hurdle after last ground contact phase before hurdle -lead leg is immediately recovered heel to butt, as knee is driven up to a point over hurdle rail -lower leg remains tucked under lead thigh until thigh has reached parallel to ground or above - when thigh reaches apex momentum is then transferred to lower leg by extending knee joint. knee does not lock 5
-movement of lead leg is synchronized with opposite side arm linear speed must coincide to maintain balance -lead leg and its opposing arm must move in a parallel manner. If arm dips in leg dips in, velocity of both arms must coincide with that of the lead leg. TRAIL LEG ACTION -Must work in concert with lead leg and lead arm actions -Should be active throughout range of movement as it (trail leg/power foot) leaves ground drawn vigorously forward and upward, tucking heel tightly to butt. (shortening trail leg lever as much as possible) 6
Sequencing of the Hurdle Action 1. Hurdle Takeoff/Power preparation -minimize vertical velocities (falling of hips) 2. Hurdle Takeoff/Power objectives -clear hurdles by effecting necessary vertical forces -optimize flight parabola -minimize ground time -re-accelerate body through hurdle 3. Hurdle Clearance objectives -minimize braking forces by maximum negative foot speed with minimal front side distance -catch C.O.M. so it is higher at landing than at takeoff -get back to sprint mechanics quickly 4. Arm Action -opposite arms and legs should mirror each other in: frequency and amplitude of movement -arms and legs should be moving in correct planes 7
Special considerations for the Men s 110 hurdles: -Basic differences in technique must be minimized in order to maximize performance. -Basic mechanical goals are the same: 1. minimize braking forces and maximize horizontal velocity 2. minimize degree of vertical displacement of COG -Vertical forces are greater -Takeoff point is farther from hurdle (therefore landing point is farther). Necessary for lower takeoff angle and effective clearance. -Greater deviation from sprint mechanics -Flight time and distance are greater RUNNING BETWEEN THE HURDLES -Three strides between hurdles -Strides are not all the same length vary by athlete build amplitude of limb movements by hurdler often less than sprinter -Ground contact time is kept at a minimum athlete appears to be running on hot coals 8
Females Takeoff and Landing points: General rule of thumb 1.90-2.00 meters (takeoff).80-1.00 meters (landing) -average stride length is 1.90 meters between hurdles -adapt hurdle spacing to stride length yielding desired frequency Hurdle Model Takeoff-Landing points* *(see hand out) Categories of Hurdle Speed Development Training: 1. To Improve Acceleration a. Reduce hurdle height and distance Distance to 1 st hurdle Hurdle Height Boys 12.5 meters 36 Girls 12.0 meters 27-30 b. Additional strides to acceleration pattern 10 Step Approach 12 Step Hurdle Height Boys 16.0 meters 21.0 meters 36 Girls 15.5 meters 20.5 meters 27-30 9
2. To Stabilize Maximum Velocity a. Reduce hurdle height and distance Distance between hurdles Hurdle Height Boys 8.3/8.5 meters 36 Girls 7.8/8.0 meters 27-30 b. Add Additional Strides 5 Stride Pattern Hurdle Height Boys 12.5 meters 36 Girls 11.0 meters 27-30 Additional Hurdle Training Components which must be developed: Activation potential of the muscles involved in hurdling -squats/lunges/step ups -calf raises (seated and standing) -Olympic lifts (everyone can do variations) -leg curls, single isolations (up two/down one) -abdominal and back exercises Dynamic strength development -Hopping (in sand, on grass, over hurdles, up hill) -Medicine ball routines 10
Elements to consider when designing your Hurdle Training: Decide if hurdler is short (100/110 HH) of long (300/400 IH) -speed development for the short or long hurdles requires different training parameters -spend time in the time frame you want your athlete to be successful in -can they alternate? -Do not mix hurdle rhythms -Teach a 4-step rhythm to develop the long hurdle rhythm -DO NOT use 4-step rhythm as a learning tool for short hurdles In Conclusion: Use general hurdle models and allow your hurdler to develop their own qualities Have a major and minor theme for each day or week of work -Use the easy days for technical development -Sprint hurdle days followed by tempo endurance and some lactate tolerance days work best 11