300 Hurdles - SportsEngine

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300 HurdlesRACE MODEL AND CORRECTIONS TO COMMON FAULTSDon HelbergWheaton North High SchoolWheaton, IL

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

Acknowledgements: There are sooooo many people whohave helped develop me into the hurdle coach I am today thatI cannot list them all, but there are a few to special noteWillie MayRollie EckmanWilbur RossMarc MangiacottiBoo SchexnayderTommy BadonWayne ClarkKeith KlestinskiJim MartinDevlyn LovellJack SandsFrank GramarosoAl CariusGary WincklerAll of the athletes I’ve coached

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 (2013-15) Executive Chair National Senate of High School Track CoachesAssociations (2011-2016)

Coached Hurdles since 1985300 H Top 10 List1) A.J. Harris2) Brett Kohler3) Matt Shatswell4) Adam Harris5) Frank Pettaway6) Rob Kohler7) Mike Walsh8) Noah Leach9) Matt Rodriguez10) Chris Martin38.0038.1238.6738.6838.7138.9 H.T.39.2 H.T.39.5339.8 H.T.39.9 H.T.2002201220092004199220052007201519951990

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

Start Lead Leg is BACK in the blocks Take 22-24 steps to first hurdle Length of ‘Drive Phase’ changes depending onweather and ability of the athlete Needs to come out FASTER than a 400m pace

Approach After the ‘Drive Phase’ the athlete needs togain a TALL position Keeps Hips up and allows body to be preparedfor the proper take-off (extension)

Calm night Drive Phase 7 steps22 steps to first hurdleMatt Shatswell6th State MeetPR: 38.67400 split: 50.2This Race:39.07

Very Strong Head WindDrive Phase 12 steps 22 steps to first hurdleMatt Shatswell6th State MeetPR: 38.67400 split: 50.2This Race:39.28

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

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

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 ‘getaway step’

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 getmaximum stride length away from the hurdle Will keep momentum going Will keep balance

All Phases Put TogetherBrett Kohler8th State MeetPR: 38.12400 split: 49.2This Race38.29

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 themaccordingly 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

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

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

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

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

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

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

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

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

Bust Outs This is the term I use when I want them to come out of theblocks over the 1st hurdle, first 2 hurdles, first 3 hurdles. Ijust 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

Bust Outs Bust 1- Work on start and steps to first hurdle Bust 2- Work on ‘Get Away’ step from first hurdle, keepingmomentum and balance Bust 3- Working Rhythm Usually don’t do more than 5 Bust 1’s or Bust 2’s Usuallyno more than 3 Bust 3’s

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

Touchdown TimesClick split each time lead foot hits 4.640.446.348.8

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 4-6steps before the hurdle, they get TALL and ATTACK thehurdle, then resume slowly to next hurdle and repeat Do this no more than 3-5 times

Race Model Touchdown off H4 is the ½ point of this race 2nd Half of race should not be slower than 2-2.5 secondsfrom 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) 22,15,16,15,15,15,15,15 .38.86 Race 2) 22,15,15,15,15,16,16,15 .38.67Same kid 1 week apart

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

Win the race to H5, then hold on!Touchdown timesH1- 36.9H2- 36.9H3- 37H4- 37H5- 37.5H6-37.8H7-38H8-38.1Time: 38.86

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

Relax thru first 3 hurdles, then pop!!Touchdown TimesH1- 40H2- 40.2H3- 40.2H4- 39.8H5- 39.6H6- 39.2H7- 39H8- 38.8Time38.41

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

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

Chicken SteppingMisconception of the young hurdlerNeed to Understand INERTIA!WRONGRIGHT

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

Rocking Back Offthe 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

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

Not Getting Stepsto First Hurdle Not Being Aggressive out of the Blocks Improper Drive Phase steps

Not Getting Steps to First HurdleCorrection Bust 1 with discounted hurdle (banana hurdle ifneeded)until you get it right! Mark takeoff spot 7-8’ from hurdle

Wild Arms

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

Not BeingAggressive Fear of race distance

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

PoorTrail Leg Lack of Concentration Poor Hip Flexibility Not doing Hip Circles

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

Be Patient with the Young Hurdler46.7 to 42.9 in 1 week!

Thank You for AttendingContact me with questions/commentsGood Luck with your seasonDon Helberg (Wheaton North H.S.)donald.helberg@cusd200.org

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

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