100M HURDLES - Championship Productions

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100M HURDLES TECHNIQUE AND TRAINING DECEMBER 2015 KIM’S KEY PHILOSOPHIES KIM’S TRAINING PHILOSOPHY 1. 2. 3. Laser Precision of Technique A Deliberate Intermingling between pure speed and speed endurance Balancing Finesse and Power What do you want your athletes to accomplish? What do you want to leave your athletes with? Limitations of the Iowa Track Season Season Runs from February to May Short Preparation Time Prior to First Meet Weather Drake Relays- The Blessing and The Curse Rapid Championship Season

HOW TO PREPARE WHEN YOU DON’T HAVE THE ATHLETE YEAR ROUND 1. Limited options for winter training space 2. February is the start of Pre- Competition phase for track & field 3. Athletes start track & field having missed the first two training phases (General Prep and Specific Prep). What can you do to make sure your athletes are ready? 1. 2. 3. Encourage participation in fall and winter sports. Muscle diversity is key to less injuries and avoiding burnout. Consider winter training programs- Voluntary workouts (keep them simple) Use coaches from other sports that have ability to offer training programs such as strength and conditioning coaches. Outside coaching- Private coaches and clubs can provide technical and specific event training during the off season. A ORGANIZED TRAINING PLAN! 1. Start with what is important to you (speed, endurance, agility, flexibility, strength) 2. Determine the length of the season (start-March 14, finish State 10 Weeks) 3. Break months into week long cycles 4. General Preparation Phase- 3 weeks 5. Specific Preparation Phase-3 week 6. Pre-Competition Phase-2 weeks 7. Competition Phase 2 weeks PUTTING YOUR PLAN TO ACTION Practice Elements to Develop a Effective Hurdler Focus of each Phase: 1. Overall Fitness -General Prep 2. Explosiveness/Speed -Specific Prep 3. Hurdle Technique -Pre-comp/comp Phase

PICKING YOUR HURDLERS Who is a Hurdler Try everyone and don’t count anyone out you might miss an athlete who could develop into a hurdler. Look for kids with average to better than average speed not the slow athletes that can’t do anything else. Hurdles are a very skilled speed based activity. Longer legged athletes Jumpers, basketball players, soccer players, volleyball players, and athletes who are short burst activity driven. Athletes should be fearless not afraid to fall, get back up and try again. Athletes with good coordination kinesthetic awareness where your body is in space. BASIC DON’TS OF HURDLING NO FOUR STEPPING NO STRAIGHT LEAD LEG HURDLING NO BLOCKING ARM ACROSS BODY OVER THE HURDLE NO FLICKING OR INACTIVE TRAIL LEG HURDLE ACTIVITIES FOR EACH PHASE OF TRAINING

FOCUS OF GENERAL PHASE : Hurdle Mobility Standing Hurdle Drills Core Strength General Overall Fitness HURDLE SPECIFIC ACTIVITIES Hurdle Mobility Standing Hurdle drills Activities (10-12 hurdles) Continuous Rt. Lead Continuous Left Lead Alternating Over/Under(Rt. Lead. Lt. Lead, Alternating) Bent Leg and Straight Leg C’s Activities (10-12 x each 1 to 3 sets) Coaching Cues: Focus on techniques Lead leg bent complete trail leg Arm placement and foot placement Hip placement Keeping shoulder forward Lead leg wall drill Trail leg slide drill Lead leg extension drill Trail leg circles Coaching Cues: Hip placement Foot Flexion Arm placement and drive Lead and trail leg execution FOCUS OF SPECIFIC PREPARATION PHASE Hurdle Mobility Moving Hurdle Drills Core Strength General Overall Fitness

HURDLE SPECIFIC ACTIVITIES Moving Drills Walking lead leg drill Walking trail leg drill Lead leg skipping drill Trail leg skipping drill Advance Moving Drills One step lead leg One step trail leg One step over the middle Over the middle three step shuffle drill Coaching Cues Front side mechanics Knee up toe up Thump down Forward low not crossing bellybutton Forward arm swipe down Swipe, punch, punch with arms Slightly bent lead leg No pointed toe Always complete Trail leg Lead w/Trail leg knee Keep arms active Quick, Quick, Quick FOCUS OF PRE-COMPETITION PHASE Hurdle Mobility Moving Hurdle Drills Block Starts to Hurdles Hurdle Fitness Work Specific Fitness Sprinting Work HURDLE SPECIFIC ACTIVITIES Stick Drills to 1H 10-12 Hurdles with shorten distance between Race modeling 1h5h Block Starts to 1h-5h Decrease hurdle spacing to get desired rhythm Aggressiveness to hurdle 1H Focus on trail leg completion (not flicking around) Rhythm, Rhythm, Rhythm!!!

FOCUS FOR COMPETITION PHASE Hurdle Mobility Moving Hurdle Drills Block Starts to Hurdles Hurdle Fitness Work Specific Fitness Sprinting Work HURDLE SPECIFIC ACTIVITIES Stick Drills to 1H From block 10-12 Hurdles with shorten distance between Block Starts to 1h-8h Combination Speed Endurance w/Hurdle work Decrease hurdle spacing to get desired rhythm Aggressiveness to hurdle 1H Focus on trail leg completion (not flicking around) Focus on race modeling Quality over Quantity 100M HURDLE RACE AT A GLANCE 1. The Start 2. Acceleration Phase (To H1and through to H2) 3. The Maintenance Phase 4. The Finish

PUTTING IT ALL TOGETHER The Start Acceleration to H1 Lead leg should always be in the back block. Head should be down(neutral position) not looking down the track or at the first hurdles. Set position: Hips raised higher than shoulders, (Hands, Feet, Head) Don’t lock legs out straight Explode out of block push it behind you, jump out of the blocks. Big Aggressive arm drive out of blocks Reaction to the starting gun is key. Be powerful, quick, and run through H1 Do not eye H1- Prepare for H1 Quick and powerful arm action to and through H1 Keep slight forward lean into and off H1 Lead with the lead knee not the foot Run off the hurdle Complete the trail leg Hips tall all the way through the hurdle don’t squat over hurdle The Maintenance Phase Hurdle each hurdle individually Trail leg focus off each hurdle Sprint between the hurdles Focus on moving feet quick not long strides (Hot track!) Arms tight to the body, powerful arm drive Don’t pose over hurdle Getting back on the ground and back to running The Finish Make sure you hurdle the 10th hurdle don’t look past it Finish trail leg off last hurdle SPRINT off the10th hurdle to the finish. Always lean at the finish line.

TAKE A-WAYS Have an organize training program Hurdling comes with time Hurdlers are SPRINTERS! Have confidence in what you are presenting (when athletes believe in you they will believe in themselves) RESOURCE INFORMATION HURDLE PLACEMENT Distance to Hurdle #1 Distance b/t Hurdles 13m 8.5m Distance off H10 to finish 10.5m

AVERAGE STRIDE PATTERN START LINE TO HURDLE #1 Stride pattern to hurdle #1: (8 stride pattern is recommended) Measurement begins from the starting line in meters for the average pattern. 100 METER HURDLES Start Line .60 1.65 2.95 4.40 h1 5.95 7.60 9.35 11.05 T.O. Touch Down & Take Off Marks: 100mH Target Time Take Off Touch down Total 13.50 6’1” 3’5” 10’0” 14.00 5’10” 4’2” 10’0” 14.50 5’8” 4’2” 9’11” 15.00 5’6” 4’4” 9’10” 16.00 5’3” 4’5” 9’8” 17.00 5’0” 4’6” 9’6” DISCOUNTING HURDLE SPACING (INDIVIDUAL RHYTHM GOALS) Example: Individualized Rhythm Goals example using a female 100m Hurdler- PR 14.00 Time to H1 2.70 Run in off last hurdle 1.15 14.00-2.70 11.30 sec. (Hurdle race minus time to first hurdle) 11.30-1.15 10.15 sec. (Hurdle race minus time to first hurdle and time from last hurdle to finish) 9 hurdle units of 8.5m 76.5m This is the racing distance minus the start to H1 and the finish off of H10. Now calculate the average velocity to cover this distance of 9 hurdle units. 76.5/10.15 7.54 m/sec Now we calculate the average time to cover each 8.5m interhurdle segment. (8.5m/7.54m/sec 1.13 for RU) If our goal is to run rhythmic units of 1.00 seconds then we must space the hurdles at 7.54m. Once this goal is achieved move hurdle spacing to a distance corresponding to 1.10 for each rhythmic unit. 8.5m/1.11 sec for RU 7.65m/sec Set hurdles at 7.65m and work to run 1.00 sec. between hurdles When achieved this would correspond to a performance of: 9 * 1.11 9.99 9.99 2.70 1.15 13.84 sec. Kim’s Cheater Hurdle Spacing (H1 is always on the regular mark) 1.0 touch down time Regular Distance b/t Hurdles 8.50m Elite HS Hurdlers (13.50-14.00) 7.50m HS Hurdles level I (14.00-16.00) 7.25m HS Hurdles Level II (16.00-18.00) 7.00m (These are rough estimated zones adjust to the strength of your individual athlete)

space the hurdles at 7.54m. Once this goal is achieved move hurdle spacing to a distance corresponding to 1.10 for each rhythmic unit. 8.5m/1.11 sec for RU 7.65m/sec Set hurdles at 7.65m and work to run 1.00 sec. between hurdles When achieved this would correspond to a performance of: 9 * 1.11 9.99 9.99 2.70 1.15 13.84 sec.LP·V Cheater .

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