Technical And Tactical Aspects For Sprint Hurdle Training

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Technical and Tactical Aspects for Sprint Hurdle Training 12/2/2014 Technical and Tactical Aspects for Sprint Hurdle Training "If you are not willing to learn, NO one can help you. If you are determined to learn, NO one can stop you." by Coach Adrian Wheatley - unknown How did we get to this point? 110h World Record 12.80 110h American Record 12.80 110h High School Record 13.30 By Adrian Wheatley 100h World Record 12.21 100h American Record 12.26 100h High School Record 12.95 USATF Coaches Education Program Vince Anderson - Texas A&M Dan Pfaff - World Athletics Center Mike Eskind - Stanford University Andreas Behm - World Athletics Center Mike Turk - University of Illinois Sterling Roberts - Eastern Michigan Curtis Taylor - University of Oregon Randy Ballard - University of Illinois George Watts - East Tennessee State University And many other coaches along this journey 1

Technical and Tactical Aspects for Sprint Hurdle Training 12/2/2014 Technical and Tactical Aspects for Sprint Hurdle Training Building the Profile Technical Components of the Race Nuts & Bolts Tactical Training Components of the Race Warm - Up Protocol Sample Training Sessions Building The Profile Evaluation of your current athlete. Sprinting ability Establishing a semester, season, year and career goals. Aggressive attitude Training goals. Season goals (time, place, etc). Mobility & Dynamic Rhythm and Coordination How to measure our goals. Developing a plan of action to achieve the goals. By Adrian Wheatley 2

Technical and Tactical Aspects for Sprint Hurdle Training It's a “sprint” event with barriers to maneuver over!!!! Eleven accelerations Ability to move at high frequency between the hurdles and maintain it through the race 12/2/2014 Testing to help in the plan training session, and planning for the season Stride Leg length / Stride frequency Standing long jump (SLJ) - Indicator of Leg Power Standing triple jump (STJ) - Leg Power, acceleration 30 meter fly - Indicator of Top End Speed 150m –sprint - Long Speed and Speed Endurance Male (110H) Developing: 100m 4.5 Accomplished: 100m 3.5 (3 years of experience) Elite: 100m 2.5-3.0 Technical Components Female (100H) Developing : 100m 2.0 Accomplished: 100m 1.5 (3 years of experience) Elite: 100m 1.0 By Adrian Wheatley 3

Technical and Tactical Aspects for Sprint Hurdle Training Start Acceleration to the 1st Hurdle - 8 steps or 7 steps 12/2/2014 Stride pattern to hurdle first hurdle Preparation Phase Measurement begins from the starting line in meters for the average pattern. Takeoff Phase Trail leg (power) should be in the front block setting. Air/Flight Phase Landing Phase Run Between Hurdles Run to the finish 100 METER HURDLES Start Line .60 1.65 2.95 4.40 5.95 7.60 9.35 11.05 T.O. 110 METER HURDLES Start Line .60 1.70 3.05 4.55 6.20 8.00 9.90 11.70 Trail Leg is actively planted under the center of mass (COM) Lead with the knee Shoulders forward - “Step Down from above” at touch down Takeoff from the ball of the foot of the trail leg. Lead Leg is actively brought tight to the butt. h1 T.O. h1 Ankle should be behind the knee just before toe off Extension of the takeoff leg Hip towards the front and upwards Strong push off from the trail leg (attacking the hurdle) By Adrian Wheatley 4

Technical and Tactical Aspects for Sprint Hurdle Training 12/2/2014 Lead leg slightly bent. High hip position is maintained. The flight path of the COM should be flat Actively landing (get lead leg back on the ground quick). When on top of the hurdle, the trail leg is almost at a right-angle at both knee joint and ankle Arm movements counterbalance the leg movements The lead arm is bent and moved backward through while the trail leg comes through NO LOWERING OF THE COM. (This will look like your sitting off the hurdle) Landing on the ball of the foot. Aggressive get away step. Takeoff Distance for Men 2.10m-2.20m or 6ft - 10in / 7ft - 2in Touchdown Distance for Men .80m-1.00m or 2ft - 7in / 3ft - 3in Takeoff Distance for Women Nuts & Bolts 100 Hurdles & 110 Hurdles 1.90m-2.00m or 6ft - 2in / 6ft - 6in Touchdown Distance for Women 1.4m-1.5m or 4ft - 7in / 4ft - 11in By Adrian Wheatley 5

Technical and Tactical Aspects for Sprint Hurdle Training # of Strides to Hurdle #1 # of Hurdle Clearance Strides # of Strides between hurdles # of Strides from H10 to Finish 7- 8 10 27 6 TOTAL # OF STRIDES Distance to Hurdle #1 Distance b/t Hurdles Distance off H10 to finish 50-51 13m/13.72m 8.5m/ 9.14 10.5m/14.02m 12/2/2014 Average Stride Length for Men between the hurdles 1.83m or 6ft pre stride 5.49 m or 18ft Average Stride Length for Women between the hurdles 1.87m or 6ft - 1in pre stride 5.61m or 18ft - 1in Junior Elite H1 Time 2.70 sec 5th H Time 6.88 sec Rhythmic U 1.06-1.12 Air Time .32-.34 sec G.T. Takeoff .14-.15 sec G.T. TD .12-.14 sec By Adrian Wheatley National 2.60 sec 6.68 sec .98-1.07 .30-.32 sec .11-.13 sec .10-.12 sec International 2.54 sec 6.50 sec .96-1.01 .25.30 sec .10-.12 sec .07-.09 sec Tactical Component 6

Technical and Tactical Aspects for Sprint Hurdle Training 100 Hurdle G.T into # of frames x .030 Poor: 0.157 (4-5) Avg: 0.129 (4) Good: 0.101 (3) Air time # of frames x .030 Poor 0.32 (9-10) Avg 0.28 (8-9) Good 0.25 (7-8) G.T.off # of frames x .030 Poor: 0.127 (3-4) Avg: 0.103 (3) Good: 0.079 (2) 110 Hurdle G.T. into # of frames x .030 Poor: 0.135 (4-5) Avg: 0.127 (3) Good: 0.119 (3) Air time # of frames x .030 Poor: 0.36 (9-10) Avg: 0.33 (10) Good: 0.31 (9) G.T.off # of frames x .030 Poor: 0.114 (3-4) Avg: 0.098 (3) Good: 0.082 (2) 12/2/2014 Hurdle PR Time to H1 Time off H10 Time H1 – H10 Avg. R U for 9 Hurdles Avg. Velocity for R U’s 14.00 sec 2.70 sec 1.15 sec 10.10 1.13 sec (10.10 / 9) 9.14 spacing/1.13sec 7.54 m/s Set up Hurdle spacing @ 7.54m Goal is to run 1.00 seconds for RU Increase each step by: 10 cm 1. Film training sessions and meets. 2. Use computer software like Dartfish, Kinovea, Ubsersense, Coaches Eye. 3. Counting film frames rate using Quicktime or other video place back program. By Adrian Wheatley FYI- You will need to know frame rate and most software provides this information. 23.97 frame rate .042 frames per sec 29.97 frame rate .030 frames per sec 59.94 frame rate .017 frames per sec 7

Technical and Tactical Aspects for Sprint Hurdle Training 12/2/2014 1 x 1 x 50m x Weave 1 x 1 x 50m x Backward Weave Warm-up Protocol 1 x 1 x 50m x Side Shuffle RT. 1 x 1 x 50m x Side Shuffle LT. 1 x 1 x 50m x Arm Circles 1 x 1 x 50m x Arm Across 1 x 1 x 50m x Skip Lunges 1 x 1 x 50m x Skip 1 x 10 reps x Cat Stretches 1 x 20 reps x Eagles (R/L) 1 x 20 reps x Scorpions (R/L) 1 x 10 reps x Prisoner Squats 1 x 20 reps x Fire Hydrants 1 x 20 reps x Side Leg Swings (R/L) 1 x 20 reps x Flutter Kicks (R/L) 1 x 10 reps x Back Hypers 1 x 20 reps x Mountain Climbers By Adrian Wheatley 1 x 2 x 10m x Toe Taps 1 x 2 x 10m x Butt Kicks 1 x 2 x 10m x Straight Leg Shuffle 1 x 2 x 10m x Ankling 1 x 2 x 10m x High Knee 1 x 2 x 10m x Skipping A's 1 x 2 x 10m x Backwards Run (Heel to Butt) 1 x 2 x 10m x Side Shuffle RT. 1 x 2 x 10m x Side Shuffle LT. 1 x 2 x 10m x Fast Leg RT. 1 x 2 x 10m x Fast Leg LT. 1 x 2 x 10m x Alternate Fast Leg 1 x 2 x 10m x Straight Leg Bound 1 x 2 x 40m x Strides - 65%- 70%- 75%- 80% 1 x 2 x 50m x Strides - 75%- 80%- 85% - 90% - 95% 8

Technical and Tactical Aspects for Sprint Hurdle Training 12/2/2014 -1x5 wall Attack (l/r) -1x5 trail leg (l/r) -1x5 rail side (l/r) -2X8h walkthroughs -1x8h walking trail -1x8h walking leg -1x8h running trail -1x8h running lead -1x8h over top By Adrian Wheatley 9

Technical and Tactical Aspects for Sprint Hurdle Training 12/2/2014 CloudTrainingSystems.com This presentation represents 10 years of coaching at the collegiate level. The majority of the information I have learned is from reading ,talking to other coaches, trial and error. My philosophy and program has evolved as my environment has changed. As you know there are several different ways to get the in result. I hope you can take some information from this presentation. Coach Wheatley adrianw@illinois.edu By Adrian Wheatley 10

# of Strides between hurdles 27 # of Strides from H10 to Finish 6 TOTAL # OF STRIDES 50-51 Distance to Hurdle #1 13m/13.72m Distance b/t Hurdles 8.5m/ 9.14 Distance off H10 to finish 10.5m/14.02m Average Stride Length for Men between the hurdles 1.83m or 6ft pre stride 5.49 m or 18ft Average Stride Length for Women between the hurdles

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