1. HIGH HURDLES Technique & Training Steve Rubin University of North Carolina at Chapel Hill

2. HIGH HURDLES BASIC MOVEMENTS 1. Knee Lead 2. Minimal Touchdown Contact Distance 3. Semi-Passive Touchdown Lead Leg 3. HIGH HURDLES BASIC MOVEMENTSLead Leg/Free Leg 1. Knee Lead 2. Minimal Touchdown Contact Distance 3. Semi-Passive Touchdown 4. HIGH HURDLES BASIC MOVEMENTSTrail Leg/Ground Leg 1. Split/Extension at Takeoff 2. Outward Rotation/Shorten Lever 3. Front-Side Shin Position 4. Touchdown Contact Distance 5. HIGH HURDLES BASIC MOVEMENTSTrail Leg/Ground Leg 1. Split/Extension at Takeoff 2. Outward Rotation/Shorten Lever 3. Front-Side Shin Position 4. Touchdown Contact Distance 6. HIGH HURDLES BASIC MOVEMENTSTrail Leg/Ground Leg 1. Split/Extension at Takeoff 2. Outward Rotation/Shorten Lever 3. Front-Side Shin Position 4. Touchdown Contact Distance 7. HIGH HURDLES BASIC MOVEMENTSArms 1. Lead-Side Arm Mimics Running Motion 8. HIGH HURDLES BASIC MOVEMENTSArms 1. Trail-Side Arm: Increase ROM to time w/ Trail Leg Open Space as needed to allow Trail Leg Movement Re-Cycle Efficiently on Back Side Minimize Torso Rotation 9. HIGH HURDLES Advanced Concepts--Rotation 1. Lead Leg Touchdown Speed 2. Minimize Braking 3. Maintain Momentum 10. HIGH HURDLES Advanced Concepts--Rotation 11. HIGH HURDLES Advanced Concepts--Rotation 12. HIGH HURDLES Teaching Basics 1. Walking 2. Skipping 13. HIGH HURDLES Teaching Basics 1. 5-Step 2. 3-Step 14. HIGH HURDLES Teaching Basics TEACH RHYTHM AND SPACING OVER GRADUALLY HIGHER/FARTHER HURDLES Low enough to prevent any fear or hesistation High enough to require correct Lead/Trail mechanics Close enough to prevent overstriding/reaching Far enough to achieve sprint speed 15. HIGH HURDLES Putting the Race Together Teach Acceleration to 1st Hurdle Shorter Distance/Lower Hurdles 1. 8 Steps (7) 2. Last Step Cut 3. No Step Slower than previous 4. Standing Start 5. 3pt Start 6. Blocks 16. HIGH HURDLES Putting the Race Together COMBINE 1ST HURDLE APPROACH WITH 3-STEP RHYTHM 1. Add 1 Hurdle at a Time 2. Start with Less Distance/Lower Height 3. 5 Hurdles is Target 17. HIGH HURDLES Putting the Race Together DEVELOP RHYTHM ENDURANCE 1. 6-12 Hurdles Manipulated for Emphasis on Speed 2. Can Employ 5-Step Rhythm