Hurdle Training Methods - Hagertyhigh.scps.k12.fl.us

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Hurdle Training MethodsFACA Track and Field Clinic

ObjectiveMy objective is to explore with you the hurdle trainingconcepts that even the most accomplished hurdlers andcoaches need to know in order to remain competitiveamong their peers.

ObjectiveMy objective is to explore with you the hurdle trainingconcepts that even the most accomplished hurdlers andcoaches need to know in order to remain competitiveamong their peers.

ObjectiveMy objective is to explore with you the hurdle trainingconcepts that even the most accomplished hurdlers andcoaches need to know in order to remain competitiveamong their peers.

Teaching HurdleTechniquesLEAD LEG1.2.3.4.5.6.7.8.Drive the knee up parallel with the barrier.The foot always stays behind the knee.Extend the leg once the knee reaches the height of the barrier.The lead knee should cross the hurdle in a slightly flexedposition to ensure an efficient and fast cut down and landing.As the heel of the lead leg passes the barrier it must be pulleddown and back to the ground under the body.The leg straightens as it descends towards the ground.Stay tall upon landing.At ground contact the lead foot is to be placed under thecenter of mass.

Teaching HurdleTechniquesTRAIL LEG1.2.3.4.5.6.7.8.The trail leg give you power and speed in the hurdles.The trail leg starts from behind the body.The trail leg drives the body forward towards the hurdle.The toes of the trail leg should be pointing outward.The knee should be sweeping wide and flat/parallel tothe barrier.The foot must be cocked/flexed at the ankle so that thefoot does not hit the barrier.Make sure the trail leg motion is as tight as possible.The knee is driving upward when the heel crosses thehurdle, and it will come around in frontof the body.

DRILLS

Hands chest high, palms down, arms bent and elbows extended out.

High Knee Walk.

A Walk Knee to Palm RR, LL, RR, LL.

A Skip Clap.

A Skip Knee to Palm.

A Skip Double Tap Knee to Palm.

B Skip Knee to Palm.

Over Barrier Knee to Palm Side View.

Over Barrier Knee to Palm Front View.

The StartFACTS ABOUT THE STARTYou have to be in it to win itThe recommended approach to the first hurdle is 8 or 7stride. The purpose is to establish a rhythm and a pattern.A hurdler comes up earlier than the sprinter, around the3rd or 4th stride.8 Stride Approach: Trail leg placed in the front block, andlead leg is placed inthe back block.7 Stride Approach: Lead leg placed in the front block, andTrail leg is placed inthe back block.The last step going into the first hurdle is a shot step.

The StartMeasure in meters from the starting line, stride pattern to thefirst hurdleMen 7 StrideDRILLS.80m2.17m3.79m5.56m7.48m9.53m11.52mMen 8 .63-11.04m

The StartStart over one hurdle from a standingposition(A soft hurdle)Start over two or three hurdle from a threepoint stand positionWORKOUTSStart over one hurdle with starting blocks (Asoft hurdle)

Tips/Insights It is imperative when teaching hurdle technique, that the athlete goes slowlybefore going fast (walks before running). Where do you stand during practice sessions, behind or in front of the athlete.Different views give you a better understanding. Key points of anatomic focus: feet, ankles, knees, hips, shoulders, head! The realpurpose of any drill - To Influence “Muscle Memory”. Drills are great, but make sure the technique is solid.

Workouts One step over five hurdles to identify the athletes problems. Five step over five hurdles back-to-back to increase technique endurance andstamina. Place the hurdles on the 300m or 400m mark around the track. Have the run goover the first three hurdles, for recovery have the athlete walk back to the firsthurdle, remove that hurdle, and go over three more hurdle, continue this untilyou get to the finish line.

THANK YOUFACA Track and Field Clinic

Workouts One step over five hurdles to identify the athletes problems. Five step over five hurdles back-to-back to increase technique endurance and stamina. Place the hurdles on the 300m or 400m mark around the track. Have the run go over the first three hurd

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