Download - USA Track and Field Level 1 Coaching School
USA Track and FieldUSA Track and Field
Level 1 Level 1
Coaching SchoolCoaching School
Hurdle EventsHurdle Events
PreviewPreview
A. PhilosophyA. PhilosophyB. Rules B. Rules C.C. Phases PhasesD. TechniqueD. TechniqueE. Teaching progressionE. Teaching progressionF. Long HurdlesF. Long HurdlesG. DrillsG. DrillsH. Hurdle FaultsH. Hurdle FaultsI. TrainingI. Training
Introduction and PhilosophyIntroduction and Philosophy
Hurdling is sprinting with rhythmHurdling is sprinting with rhythm
Our focus, first, last and always must Our focus, first, last and always must be establishing and maintaining be establishing and maintaining
SPEED between and over the SPEED between and over the hurdles!hurdles!
Rules For CompetitionRules For Competition
Intentionally knocking down a hurdle results in disqualificationIntentionally knocking down a hurdle results in disqualification
Trailing the leg or foot alongside the hurdle results in Trailing the leg or foot alongside the hurdle results in disqualificationdisqualification
Distance of Race
Height of Hurdle
Distance to First Hurdle
Distance Between
Last Hurdle to Finish
110 M (HS) 110 M (CO)
39 in 42 in
15 yds 10 yds 46 ft
100 M
33 in 13 M 8.5 M 10.5 M
300/400 M Males
Females
36 in 30 in
45 M 35 M 10 M
Hurdle PhasesHurdle Phases (p. 63-64)(p. 63-64)
ApproachApproach
Take-OffTake-Off
ClearanceClearance
LandingLanding
Re-accelerationRe-acceleration
OutlineOutline
A. PhilosophyA. PhilosophyB. Rules B. Rules C.C. Phases PhasesD. TechniqueD. TechniqueE. Teaching progressionE. Teaching progressionF. Long HurdlesF. Long HurdlesG. DrillsG. DrillsH. Hurdle FaultsH. Hurdle FaultsI. TrainingI. Training
Technique ChecklistTechnique Checklist
Head and ChestHead and Chest
Lead LegLead Leg
Trail LegTrail Leg
Lead ArmLead Arm
Between HurdlesBetween Hurdles
Head and ChestHead and Chest
Deviate chest position as little as Deviate chest position as little as possiblepossible
Head in normal sprinting positionHead in normal sprinting position
Eyes focused on next hurdleEyes focused on next hurdle
Shoulders level and parallel to hurdleShoulders level and parallel to hurdle
Maintain forward lean Maintain forward lean (torso position)(torso position) until until foot makes contactfoot makes contact
Lead LegLead Leg
Knee Drive – on take offKnee Drive – on take off
Toe pulled backToe pulled back
Snap leg down when heel reaches Snap leg down when heel reaches hurdlehurdleAvoid locking Avoid locking - over and down- over and down
Drive off ball of footDrive off ball of foot
Trail LegTrail Leg
Knee under arm pitKnee under arm pit
Heel close to hipHeel close to hip
Toe pointed forwardToe pointed forward
Pull knee over hurdle, Pull knee over hurdle, push foot to track push foot to track
Lead ArmLead Arm
Eye level at takeoffEye level at takeoff
Elbow parallel to lead kneeElbow parallel to lead knee
Arm bent at 120 degrees Arm bent at 120 degrees during reach, and pull backduring reach, and pull back
Hand sweeps back below Hand sweeps back below trailing kneetrailing knee
Between HurdlesBetween HurdlesVigorous drive off hurdle into first Vigorous drive off hurdle into first stridestride
Aggressive accelerationAggressive acceleration
Good high-knee sprint action on balls Good high-knee sprint action on balls of feetof feet
Slightly shortened last stride to hurdleSlightly shortened last stride to hurdle
Full extension of take off legFull extension of take off leg
Hurdle TechniqueHurdle Technique
Hurdle TechniqueHurdle Technique
Hurdle TechniqueHurdle Technique
Hurdle TechniqueHurdle Technique
Hurdle TechniqueHurdle Technique
Hurdle TechniqueHurdle Technique
Hurdle TechniqueHurdle Technique
Hurdle TechniqueHurdle Technique
Hurdle TechniqueHurdle Technique
Hurdle TechniqueHurdle Technique
Hurdle TechniqueHurdle Technique
Hurdle TechniqueHurdle Technique
Hurdle VideoHurdle Video
Slow MotionSlow Motion
Time TrialTime Trial
PreviewPreview
A. PhilosophyA. PhilosophyB. Rules B. Rules C.C. Phases PhasesD. TechniqueD. TechniqueE. Teaching progressionE. Teaching progressionF. Long HurdlesF. Long HurdlesG. DrillsG. DrillsH. Hurdle FaultsH. Hurdle FaultsI. TrainingI. Training
Teaching ProgressionTeaching Progression
Simple to difficultSimple to difficult
““whole” method rather than “parts”whole” method rather than “parts”
Gradually modify sprint mechanicsGradually modify sprint mechanics
Once mastered…drill at similar Once mastered…drill at similar speedsspeeds
Use appropriate cuesUse appropriate cues
Teaching ProgressionTeaching ProgressionSystematic approachSystematic approach
Straight leg boundingStraight leg bounding
Fast-leg routinesFast-leg routines
Introduce system of barriersIntroduce system of barriers
(sticks n bricks method)(sticks n bricks method)
Half hurdling over barriersHalf hurdling over barriers
Rhythm to first hurdleRhythm to first hurdle
Rhythm between hurdlesRhythm between hurdles
PreviewPreview
A. PhilosophyA. PhilosophyB. Rules B. Rules C.C. Phases PhasesD. TechniqueD. TechniqueE. Teaching progressionE. Teaching progressionF. Long HurdlesF. Long HurdlesG. DrillsG. DrillsH. Hurdle FaultsH. Hurdle FaultsI. TrainingI. Training
Start to First HurdleStart to First HurdleUse a normal sprint start from blocksUse a normal sprint start from blocks
Highs 7 to 9 strides to first hurdle Highs 7 to 9 strides to first hurdle Intermediates Boys 21 to 23 strides to first Intermediates Boys 21 to 23 strides to first hurdle, girls 22 to 25hurdle, girls 22 to 25
Even number of strides to first hurdle - lead leg Even number of strides to first hurdle - lead leg in back blockin back block
Odd number of strides to first hurdle - lead leg Odd number of strides to first hurdle - lead leg in forward blockin forward block
300/400m Hurdles300/400m Hurdles
Rhythm and uniform stride lengthRhythm and uniform stride length
Consistent stride patternConsistent stride pattern
Ability to alternateAbility to alternate
Advantage of left lead legAdvantage of left lead leg
Work all phases of race in practiceWork all phases of race in practice
Plan the race and race the planPlan the race and race the plan
PreviewPreview
A. PhilosophyA. PhilosophyB. Rules B. Rules C.C. Phases PhasesD. TechniqueD. TechniqueE. Teaching progressionE. Teaching progressionF. Long HurdlesF. Long HurdlesG. DrillsG. DrillsH. Hurdle FaultsH. Hurdle FaultsI. TrainingI. Training
High Hurdle DrillsHigh Hurdle Drills
Without HurdlesWithout Hurdles
– Lead / Trail Skip Lead / Trail Skip 3 x 20m3 x 20m– Lead leg WallLead leg Wall 10-1510-15– Trail leg WallTrail leg Wall 1515– Low fast leg Low fast leg 3 x 20m3 x 20m
High Hurdle DrillsHigh Hurdle DrillsWith HurdlesWith Hurdles
5 Step, Trail Leg 6-10 meters apart5 Step, Trail Leg 6-10 meters apart5 Step, Lead Leg5 Step, Lead Leg5 Step, Top5 Step, Top
3 Step, Trail Leg 3 meters apart3 Step, Trail Leg 3 meters apart3 Step, Lead Leg3 Step, Lead Leg3 Step, Top3 Step, Top
1 Step, Trial Leg 1 meter apart1 Step, Trial Leg 1 meter apart1 Step, Lead Leg1 Step, Lead Leg1 Step, Top1 Step, Top
300/400 Hurdle Drills300/400 Hurdle DrillsAlternatingAlternating– Line hurdlingLine hurdling– Repetition hurdlingRepetition hurdling
SteeringSteering– Irregular spacingIrregular spacing– Jog and attackJog and attack
Stride PatternStride Pattern– CountCount– Reduce spacingReduce spacing
PreviewPreview
A. PhilosophyA. PhilosophyB. Rules B. Rules C.C. Phases PhasesD. TechniqueD. TechniqueE. Teaching progressionE. Teaching progressionF. Long HurdlesF. Long HurdlesG. DrillsG. DrillsH. Faults and CorrectionsH. Faults and CorrectionsI. TrainingI. Training
Hurdle FaultsHurdle Faults
Hitting first hurdleHitting first hurdle
Too high over hurdleToo high over hurdle
Floating over hurdleFloating over hurdle
Loss of speed between hurdlesLoss of speed between hurdles
Chopping stepsChopping steps
Off Balance off hurdleOff Balance off hurdle
Philosophy of correction
PreviewPreview
A. PhilosophyA. PhilosophyB. Rules B. Rules C.C. Phases PhasesD. TechniqueD. TechniqueE. Teaching progressionE. Teaching progressionF. Long HurdlesF. Long HurdlesG. DrillsG. DrillsH. Hurdle FaultsH. Hurdle FaultsI. TrainingI. Training
Training Training
Pre-Pre-seasonseason
Early Early seasonseason
Mid Mid seasonseason
Late Late seasonseason
Building Building EnduranceEndurance
Sprinting SkillsSprinting Skills Sprint StaminaSprint Stamina TechniqueTechnique
Low volumeLow volume
Increasing Increasing StrengthStrength
Hurdling SkillsHurdling Skills Hurdle StaminaHurdle Stamina
RecoveryRecovery
Enhancing Enhancing Rhythmic skillsRhythmic skills
Drills a full Drills a full speedspeed
Racing and Racing and race pacerace pace
Training ConsiderationsTraining Considerationsfor developing athletesfor developing athletes
No hurdle is too lowNo hurdle is too lowStrengthStrengthRhythmRhythmReduce hurdle heightReduce hurdle heightReduce hurdle spacingReduce hurdle spacingReduce fear factorReduce fear factorAdequate warm upAdequate warm upMimic Sprint TrainingMimic Sprint Training
ReviewReviewA. PhilosophyA. PhilosophyB. Rules B. Rules C.C. Phases PhasesD. TechniqueD. TechniqueE. Teaching progressionE. Teaching progressionF. Long HurdlesF. Long HurdlesG. DrillsG. DrillsH. Hurdle FaultsH. Hurdle FaultsI. TrainingI. Training