HURDLING FORYOUNG ATHLETES

A Guide for Coaching Young Hurdlers

Ted Grey & Nic Christie Design & Illustrations Nic Christie

Acknowledgements

We have drawn on many ideas developed or used by hurdles coaches that we have listened to, observed or worked with over the years. This has helped us to develop as a coaches and to put together this guide. We thank all the coaches referred to above and acknowledge their input into the Guide with grateful thanks.

Ted Grey / Nic ChristieFirst Edition (March 2011)

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INTRODUCTIONForwordCTIO

FOREWORDThe Sprint and 400m Hurdles events are the most technically demanding single events in the track and field programme. In both events the greatest requirement is speed, but the technical demands of efficient and precise hurdle clearances entail the most exacting preparation. The barrier clear-ances in the steeplechase add a technical element to the prerequisites of speed and endurance. In every event involving hurdle clearances, the ath-lete who crosses the barrier with the minimum disruption to the running rhythm will have an enormous advantage.

This book, written with care by Ted Grey and illustrated with athlete and coach in mind by Nic Christie, is a long overdue addition to the back-ground material in the hurdle events. The authors take the development of the events from beginner to advanced level because they are both practitioners, who have used their own experiences as coaches as well as information acquired from books, courses, conferences, the internet, and the all-important interaction with fellow coaches and observation of well-prepared athletes.

The Northwood Academy came into being to help the development of hurdlers and their coaches. Hurdlers welcomed the opportunity to train with others of like ability and ambition, while coaches worked with other athletes and were able to share their ideas with others engaged in the same all-consuming “hobby.” It is one of the truisms of our sport that, while the athletes have an indefinite timespan, which depends on many factors, the coaches are usually in it for the long haul.

One of the best pieces of advice I received as a novice coach was that athletes will listen to words but that they will copy demonstrations. If a coach takes it upon himself to show “how,” the athletes will copy what they see with all the inherent dangers. Ted’s words provide an enduring point of reference, but Nic’s illustrations complement them perfectly as well as taking the pressure off the coach to demonstrate the action.

Coaching is often said to be ART + SCIENCE. However, while this book is an addition to the scientific references for hurdling, the coach will still have to back his own judgement and to use the information acquired in an applied way to obtain the best results.

Graham Knight

NOTE ABOUT AUTHORS

Ted Grey. Ted has been an active athlete or coach for 60 years since the sack race and egg and spoon race gave way at Primary School to “real” athletics. As an athlete he competed in sprints and 400H for county and club. Initially a sprints and hurdles coach his teaching job and club commitments meant he coached almost all athletics’ disciplines in the 70’s and 80’s. Hurdles remained his main event and on retiring from any administrative role in his club devoted himself to track athletics and hurdles in particular.Whilst he has coached up to international and Olympic level his main interest lies in the development of young hurdlers. From his base at Mansfield Harriers he runs sessions for athletes and coaches throughout the Midlands and is Co-ordinator and Coach at the Northwood Academy of Hurdles.

Nic Christie. Nic gained a love for athletics at school and was helped to de-velop it further at his local club WS&E, as a sprint hurdler running to county standard. Competitive athletics stopped due to injury, but was later encouraged to take up coaching by a former club competitor and athletics coach for Loughborough University, Nick Dakin. Also having two very sporty children, who surpassed their dad in their athletic achievements. He has coached hurdles for the Midlands, Northwood and the University of Birmingham.As a designer he worked with the UKA head coaches to produce a full range of event specific coaching posters.

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INTRODUCTIONHurdles are the most technical of athletics track events and bring in all the elements of athletics; speed, endurance and technical competence. There are three different events which involve hurdles; sprint hurdles, long hurdles and Steeplechase and each has its own demands.

This booklet is aimed primarily at coaches working with young athletes from their introduction to hurdling to reaching a good level of performance. There are many excellent technical manuals for the advanced hurdler and coach. This is an attempt to bring together various articles for coaching the beginner and intermediate development stages. However some of the ideas expressed are equally applicable to coaching the more advanced athlete. They are based to a large extent on the methods developed in the Northwood Academy of Hurdles.

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CONTENTS

Chapter 1 Introduction to hurdling. p6

Chapter 2 Sprint hurdle development - transition p10

Chapter 3 Warm up exercises p13

Chapter 4 Isolation drills p16

Chapter 5 Speed work for hurdlers p18

Chapter 6 Winter training for hurdles p19

Chapter 7 Introduction to long hurdles p21

Chapter 8 Long hurdles -non dominant lead p23

Chapter 9 Long hurdles- further development p26

Chapter 10 Hurdle technique for steeplechasers p27

Chapter 11 Hurdles problem solving p29

Chapter 12 The hurdles circuit p32

Chapter 13 Conditioning for hip stability p33

Chapter 14 Equipment for coaches & athletes p35

Appendix A Hurdle Specifications p37

Appendix B Pace Charts p37

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CHAPTER 1

INTRODUCTION TO HURDLINGHurdling is a highly technical event which requires SKILL, SPEED, SUPPLENESS, STRENGTH, STAMINA. It is primarily thought of as a speed event - sprint hurdles - but also approaches the endurance events through the 300/400m H.

Hurdling is adjusted sprinting and is never jumping! In introducing an athlete to hurdling the main aim is to develop coordination and rhythm through repetition in order to develop skill and later speed. There are four main phases:

1. Approach to first hurdle2. Clearance of hurdles3. Running between the hurdles4. Running off the last hurdle to the finish.

Wherever possible the coach should endeavour to develop a system whereby one of these aspects is concentrated upon eg. unless the approach is accurate hurdle clearance will be ragged. Without a consistent stride pattern between the hurdles it is very difficult to improve hurdle clearance. In considering the ideas formulated in this Guide always recognise the need to think long term and thus anticipate likely changes

Method1. Ask athlete to run gently over a low hurdle 3 or 4 times to identify the natural lead leg.

2. Establish the first hurdle at the correct distance for the age of the athlete from the starting line. Try to stabilise the approach to the first hurdle. Sometimes it is necessary to change round the feet at the start.

3. Place the hurdles in a grid pattern (Fig 1) with varied distances apart and heights to suit the athletes’ abilities. Err on the short/low side at first. Dependent on the age/height of the athletes place 4 lanes of hurdles at distances apart increasing by ½ m./1m. It is vital to adapt the event to the performer at this stage.

4. The athlete should then be able to establish an easy three stride rhythm between the hurdle. This will develop a balanced action both over and coming off the hurdle. As the athlete becomes more competent over the hurdle and builds speed they may move on to the next lane (but beware of the over enthusiastic athlete!). Ensure that they take their time between repetitions. Tired legs/out of breath with beginners causes loss of technique and ultimately confidence.

5. Aim to develop speed into the first hurdle which, with increasing hurdling competence, will improve speed between the hurdles. There may be a tendency to stop too quickly after the last hurdle - encourage them to run to a “finish” about 5m on.

S T A R T

DIR

ECT

ION

OF

RU

N

(Fig 1)

Technical Points: (Fig 2)

1. Develop fast controlled sprinting. In the early stages there may have to be some compromise in this aspect.

2. Hips and knees should be high at all times. Hurdling is running “across” the hurdle not jumping over it.

3. Lead leg - fast and flexed at knee. Rises straight along lane not at an angle to it.

- drive across hurdle, lead with heel

- fast down, flex to put foot in driving position on landing

4. Trail leg - is left behind and pushed out sideways over the hurdle

- fast catch up with flexed leg (kick bottom)

- pull through high and fast - knee up and across

5. Trunk - keep shoulders and hips square on.

- lean forward

6. Arms - Strong vigorous adapted running action. Arms may well be little used or out flung until athlete develops balanced hurdling.

For any hurdler it is difficult to concentrate on more than one aspect of the above at a time. Hence the importance of isolation drills e.g. single leg drill down side of hurdle (See Ch 4). In the early stages most young hurdlers will naturally become more competent if a balanced rhythm is established.

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(Fig 2)

The Start (Fig 3)

The start to and over the first hurdle is an important part of the event. It differs from a start in a flat sprint in several ways.

1. The most vital is to start in such a way that the athlete is brought to a precise take off point each time. The normal start is 7 or 8 strides to the take off point although some younger athletes may need 9. (front foot at start is lead leg 7 strides: front foot trail leg 8 strides)

2. The hurdle has to be sighted after the first 2 or 3 strides. Hence the hurdler will come upright much earlier than a sprinter.

3. The position of the feet in the starting position may have to change round. This may also happen when the athlete moves up an age group but often their physical development makes this unnecessary.

Coaches should ensure that the athlete starts from the same point at the start line each time. This is especially important if in the very early stages a standing start is used. It is recommended that athletes use a crouch start as soon as possible and regularly afterwards. Whilst subsequent hurdles may be moved to accommodate individual athletes keep the first hurdle at the distance appropriate to their age. Also the number of starts over only one hurdle should be limited. The hurdler will drive off from the hurdle differently than if they have to approach other hurdles.

A Few Points 1. Hurdler moving up age group. Start conversion immediately after last competition in the summer whilst fit and fast. Start by new height or new distance but initially not both together. (See ch 2)

2. In training it is normally best to run backwind. Put markers in colour on your tape to give hurdles distances. Saves a lot of time and arithmetic!

3. For developing hurdler set “challenges” eg. 2 more flights than they have done before!

4. Set the weights forward normally in training.

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Strides

Flight of hips

1L 2R 3L 4R 5L 6R 7L

(Fig 3)

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A Few Ideas for Training Sessions1. Starting Practice: Only use one hurdle in the very early stages. Afterwards use at least 2 and teach athlete to run off the last one. Hurdle technique changes slightly over last hurdle to prepare for run in.

2. Rhythm running: Set 3 - 6 hurdles for young athlete and practice rhythm running at just below top speed. Bring hurdle in if necessary.**

3. Drills: can be done with 5 or 3 strides between. Adjust hurdles spacing if necessary - out for 5 stride, in for 3 stride.

4. Repetitions. Eg 4 x 5 hurdles: Pyramid: 3+4+5+6+5+4+3 flights. Adapt to ability of athlete.

5. Practicing the last hurdles. Run full distance removing 2 hurdles in the middle.

6. Mini competitions. Race to be first to touch down over first hurdle; second hurdle etc. can work with different age groups together. Younger have less distance to travel and lower hurdles.

7. Take time to touch down at third or fifth hurdle. Time a flat run for the same distance. Check the differential. Target is for the athlete to decrease the time difference.

8. Step overs (See Ch 3) are an important part of a hurdlers training regime. To maintain balance in running and hurdling use both legs in turn as lead and trail legs.

* Sometimes this is due to lack of confidence and hence a slow approach. If possible lower the hurdle.

** e.g. Hurdle 2 in one foot length; H3 -2, H4 -3 etc.

CHAPTER 2

SPRINT HURDLING DEVELOPMENT-Transition to new age group

What have hurdles events and the throws have in common? Not much at first sight but a little thought soon reveals that in each case a young athlete has to learn to cope with more than just going faster or further. Every two years or so the specifications for their event change. The weights and dimensions of shot, javelin and discus increase paralleling the changes in hurdle spacings and height. However whereas the throws changes are only two dimensional our young hurdlers have to cope with three - approach to the first hurdle, distance between hurdles and height of hurdle. (If that isn’t enough at Girls U20 and Boys U17 age groups a further, fourth dimension appears when the eight barriers metamorphose into ten!) And this occurs every 2 years! Do we envy the 100m sprinters who year in year out just run the same straight line? Or do we revel in the challenge presented? Of course for most hurdlers it is the latter so what approach should coaches use to smooth the path of each transition?

First let us look at the actual changes and how they differ from the boys events to the girls.

Table I Distance Approach Spacing Height** BOYS: U13 75m 11.5m 7.5m 2’6” / 76 cms U15 80m 12.0m 8.0m 2’9” / 84 cms U17 100m 13.0m 8.5m 3’0” / 91 cms U20 110m 13.72m 9.14m 3’3” / 99 cms Senior 110m 13.72m 9.14m 3’6” / 106cms

GIRLS: U13 70m 11.0m 7.0m 2’3” / 68cms U15 75m 11.5m 7.5m 2’6” / 76 cms U17 80m 12.0m 8.0m 2’6” / 76 cms U20 100m 13.0m 8.5m 2’9” / 84 cms Senior 100m 13.0m 8.5m 2’9” / 84 cms

Notes Tipping Weights - 2.7 for All U17 and below; 3.6 U20 and Senior. In training it is best to have weights forward.

It is evident from Table 1 that both boys and girls have to face changes. In the boys’ case it is in both height and spacings every 2 years up to U20 level where, according to birthdays and speed of adaptation to new heights, it may be 2 or 3 years. Girls have it slightly “easier” with the height remaining the same from U15 to U17 age groups although approach distance and pacing between hurdles does increase. For them the ultimate challenge at present is reached with the move to U20 - the same as the senior specifications. 10

(Fig 4)

Whenever the athlete moves up an age group some modification takes place. A process of relearning has to be undertaken not only in technique but also psychologically. A young sprinter knows that they can run 100m and still will be able to get to the end of the race when they enter the new age category but with young hurdlers there are often initial doubts as to whether or not they will cope with the new hurdles specifications. The accomplished hurdler with a proven track record has a new challenge to face in maintaining their previous successes; to the less accomplished it may offer another chance for improvement if they convert successfully. With a positive approach this is possible.

“Golden Rules” are:

1. Start the process immediately after the last competition whilst they are still track fit and before winter training takes the spring out of legs! (The taller athlete if cramped in their age group specification may even experiment with late low key races at the next age group specification if sufficient early practice proves promising.) 2. Take one thing at a time - working on one of the variables at a time not all together.

Usually the young athlete is keen to start the conversion process as soon as possible and almost looks forward to the challenge. In August or September they maintain at least some race fitness. Often the natural growing process means that they may already be experiencing the difficulties of fitting a natural stride pattern into the hurdles. However especially at the younger end of the athletes being considered here this is very variable and due consideration should be taken. In other words the steps outlined below must be considered for each individual and modified accordingly. Some athletes near the end of their U15 or U17 careers may be ready to move up towards the end of the track season and compete in suitable races. Again this is an individual decision for coach and athlete.

1. Approach to first hurdle. Remembering that hurdling is not a new skill and that the athlete has at least some degree of competence the first step is to try to get the athlete to the new first hurdle as quickly as possible. The normal instinct is to hold back at first so initially do not raise the height of the hurdle. Especially at the younger end ((U13-U15) this does not usually afford a problem as it is commensurate with their continuing physical development. If the athlete shows undue nerves think about reducing the height of the first hurdle below the height they have been used to so they can concentrate on stride pattern only. However this should be only a temporary move and a return to at least the height they are used to should happen as soon as possible. Occasionally an athlete (or coach) may wish to reverse the starting leg to give an extra stride but this is usually unnecessary. It may occur more often with girls who stop growing earlier or at the larger increase from U17 to U20.

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2. Increasing hurdle spacing /hurdle height: a. As soon as the athlete shows some ability to reach the first hurdle with reasonable speed introduce a second hurdle at the same height at the appropriate distance for them to be comfortable. It is usually better to work outwards from the same distance apart that they have been used to than jumping straight away to the new distance. Increase the distance a little bit at a time and guard against overstretching of the athlete in the initial stages as this may be detrimental to the action over a higher hurdle. Approach work into just the first hurdle only should be sparingly used as it does not encourage correct drive off the hurdle and on to the next.

b. Increase the height of the hurdle to the new specification. Start with a few runs into one hurdle then add a second hurdle as above. Sometimes, especially with a tall athlete, it is better to omit Step 2a above. Young hurdlers who grow quickly can develop faults, especially in the trail leg, from running over hurdles that have become too low for them.

3. Add further hurdles probably at the new height and at a comfortable distance for each individual athlete. The main aim should be to obtain a balanced and rhythmic action both over and between hurdles so that any necessary modifications to technique can be worked on as soon as possible. Key points are take off position and lead leg action and landing correctly to drive to the next hurdle. Again though try to work on only one action at a time.

At this point the initial transition period is over, with luck and application the athlete will have been able manage all of the changes or at least coped with some of them over a few hurdles. Now is the time for the next phase. Hurdling requires strength so, after an autumn break, a period of hard winter training is essential. Whilst emphasis here should be on endurance and strength & conditioning still include hurdles in the schedules. Hurdlers love hurdling and gain motivation by it, without it they can also lose their flexibility and technique. (See Ch 6)

At some stage competition will loom. The indoor scene offers specific opportunity to the transitional athlete as they only have to face 5 hurdles during the learning process. If the decision is to use this as the first target then a month before the emphasis of the training alters to more speed work. It may be necessary here to go back through the three initial phases outlined above as quickly as possible. Concentrate more on the start, check blocks settings, and arrange mini competitions with fellow athletes, then get out of the winter wind and rain into the warmth of the indoor season.

If the indoor season does not feature in the plans then prolong the winter training but add more hurdles at a comfortable distance, run out and backs when the gales subside. The indoor athletes should join this programme after the end of the indoor season for a few weeks before the sharpening up begins again for the start of the real challenge, 8 or 10 hurdles at the new specifica-tions in competition!

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CHAPTER 3

WARM UP EXERCISES FOR HURDLERS (Preparation for training)

Warming up the body in preparation for a training session is very important and as such should be done in a focussed and systematic way. A good warm up programme will feature exercises which will also act on other aspects of training. Done properly warm up will merge seamlessly into the planned hurdles session.

The following exercises are recommended for hurdlers as they also help de-velop technique and specific strength and conditioning. They should be used in conjunction with other drills such as track drills, strides etc.

1. Hurdle step overs. Hurdle step overs are useful as a warm up routine but perhaps more importantly they also are valuable in the development of:

l hurdle technique

l agility and flexibility through dynamic stretching

l strength and conditioning

There are many ways in which hurdles may be used as outlined in Chapter 12 but the following are the most common and useful. Set up 6 or 7 hurdles one to three foot lengths apart and at a height that the athletes can cope with in relative comfort. Drills should be done with both legs acting as the lead/trail leg as this helps maintain a correct body balance. It is better to start with the “other” leg then move to the “natural” leg. It is especially important for long hurdlers to work with both legs to help develop or maintain the alternate lead leg action often required for success in the event.

Isolation drills down the side of the hurdle. Set of three for the lead leg and three for the trail leg.

Lead leg.

l Place take off foot before the hurdle, lead with knee, extend foot over hurdle, bring down to the ground almost but not quite flat footed

Trail leg.

l Lead leg should be placed beyond the line of the hurdle and a little distance away from it. Bring trail leg up and over the hurdle with the foot following behind and level with or just below the knee. The knee is brought up and slightly across the body so it lands outside the stanchion.

Down the middle

l Actions as above but as a combination of lead and trail leg. This exercise can be done at a normal pace thus thinking about technique, slowly which emphasises strength, or fast to sharpen up the action. If the hurdles are placed slightly further apart (2 or 3 foot lengths) then the trail leg can be

brought through in a slightly extended stride.

(Fig 5)

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l For younger athletes put hands on head and walk down the middle of the hurdles. This can be developed using a medicine ball or a weights bar either with locked arms above the head or in front of the body. This helps lift the hips to the correct position and control the body position.

l Walk over 3 hurdles and come back one. Repeat down the line of the hurdles

The bonus of step overs is that whilst it is a good warm up routine it also applies to many other aspects of learning to hurdle. Hence it is important that the coach supervises this activity looking for correct action, whether the body twists, foot placement etc. If it is looked on merely as warm up exercise then the young athlete may just go through the motions and develop faults.

2. Multi directional warm up.

The hurdling action brings more stresses and strains to the athlete’s body than any other track event. Drills which encompass a change in direction are particularly useful.

a. 10 Cones in line 1m apart at the start but reducing along the line.

l Run over them feet in spaces. Strides will speed up as space decreases.

l Run with short steps 2 spaces forward, one back.

l As a development resume the forward movement with alternate lead legs.

l Set up the cones as above: zigzag through.

b. Cones placed wide apart and off set.

l Zigzag through facing forward round each cone

l Facing back round each cone

l Running forward with high knee lift

l Sidestep crossovers

(Fig 6)

(Fig 7)

17 22 15

Bounding and hopping routines are a good way of building confidence in a young athletes. A coach will notice how a young athlete will be more confi-dent in hopping on one leg than the other, also there will be a difference of height and distance travelled during the exercise. This can be progressed and built upon by increasing the distance between marks and the slight increase in height of the small yellow plyometric hurdles.

General drills and warm ups

The principles of a good warm up should be taught to your athletes and for your athletes to take on ownership and develop a range of drills, exercises and routines that they can draw on to become a better athlete. The coach should always show or have demonstrated the correct way drills, exercises and routines should be performed and why and when they should be executed. Some will be skill, strength and mobil-ity based. Some will only be performed in training and some will be selected for pre and post competition tailored for the individual athlete and competi-tion environment (warm up inside or out, weather conditions and how many rounds).

In the spring phase of training the coach could schedule a session in which the individual athletes are responsible for their own individual warm up to precede a competitive training session. The athletes should time their own warm ups, make notes on how they felt and how they performed and use this information along with the coaches observations (what was good, not so good) to tailor their competition warm ups in the coming competition season.

It is essential that athletes develop a routine that prepares them for peak competition performance, not one that leaves them lethargic,weak and tired.

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CHAPTER 4

ISOLATION DRILLS

Isolation drills are exercises used by hurdlers to enable them to work on one aspect of technique at a time eg. trail or lead leg only. Hurdles are set up at distances apart so that the athlete can run down the side with 5 or 3 strides in between. Placement of the hurdles will depend on the individual athlete but as a guide they should be set up on their correct mark and then extended by two or more foot lengths for 5 strides, brought in by one foot for 3 strides.

Isolation drills are a more advanced technique and should not be used with the beginner until they have a reasonably competent hurdle technique. However the novice can be introduced to these skills from the start with step over exercises especially for the trail leg. This will help reinforce the correct position of the trail leg as it crosses the hurdle (See Ch.3).

Trail leg drills.

Start with 5 stride drills and only proceed to 3 stride when the basic elements have been learnt.

Trail leg. Initially get the hurdler to walk over the hurdle with the trail leg but jogging in between. The non trail leg must be placed beyond the line of the hurdle. If it is placed too close to the line then the athlete will perform a slight hop rather than run off smoothly on landing. Try to get the athlete to make a small “bound” with the non-trail leg to land positively beyond the hurdle. Once the basic technique is established then concentrate on rhythm before refining and improving the action.

Lead Leg. This is often more difficult for the young hurdler to master. The key is for the take off foot to be in front of the hurdle so that the lead leg can attack the hurdle straight. Lead with the knee, then the heel. The athlete can practice the technique by running alongside the hurdles rather than over them first. However this is less useful than the full technique which is quite easy to develop in a different way.

l The hurdler runs down the middle of the lane with a normal hurdle style.

l On their second and third runs move the start slightly over to the trail leg side of the lane so that the trail leg is outside the hurdle. The brain will tell the trail foot that it need not

go as high and it will drop below the level of the bar. This is then a lead leg exercise!

Five strides. To start with the young athlete will tend to run fairly slowly between the hurdles so put them on the correct marks. As they become more competent and faster then extend the second and subsequent hurdles by one, two or three foot lengths so that their running action is not too cramped.

Three strides This action requires more speed between the hurdles but it is unlikely initially to be as fast as down the middle. If need be bring in the second and subsequent hurdles a foot length or more.

Trail leg drills

Lead leg drills

(Fig 8)

(Fig 9)

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One stride Isolation drills can be done with one stride between the hurdles but this is an advanced technique requiring good hurdle technique and more strength. The hurdles should be placed to suit the individual but at about 3m apart initially.

Isolation drills can be a useful tool for the coach working with the develop-ing athlete but care must be taken to ensure they are done properly. If the young hurdler is introduced to them too early then it is as easy to develop faults as to improve technique.

(Note. Always leave the first hurdle on the correct mark. If extended or brought in then move the second and subsequent hurdles eg. second hurdle one foot length, third two, fourth three etc.)

One stride drills

Three stride drills

Seven stride drills

(Fig 10)

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CHAPTER 5 SPEED WORK FOR HURDLERS

The following are examples of sprint sessions which can be useful with sprint hurdlers. There different types of activity were sampled:

1. TEMPO RUNNINGThe basis for the exercises is to use cones to mark out the 100m* straight into 25 m sections. Overall the cones mark a change of pace either faster or slower.

A. Set out cones about 25metres apart, one at start then four sections

B. From start run slowly to first cone, fast to second then slow down gently (slow, fast, slow down)

C. Run slowly to first cone then faster to second, faster still to third, slow down gently (slow, faster, faster, slow down)

D. Run slowly to first cone, then fast to second, slow down to third, fast again to fourth, slow down gently (slow, fast, slow, fast, slow down gently)

E. Repeat each one three times.

2. Speed/Endurance On a 100m straight set cones at 50ms*.

A. Sprint from start to cone, slow down gently. On reaching the finish line sprint back to centre cone, slow to start and repeat. Two cycles ie 4 sprints.2-4 sets.

3. Speed/endurance team run. Set cones at 25m* apart. Two lanes needed for each team. Minimum number for each team is 5.

A. In teams of 5 or 6. First in each team sprints to first cone, raises arm for second runner to sprint to the cone and through the team. Runners return to first cone but in the second lane. When last in team reaches the first cone, first runner sprints to second cone and the process is repeated to the end of 100m (4 legs for each runner).

B. Repeat above from the finish back to the start.

*These exercises can be varied to suit by altering the number of repetitions and the distances run. Exercises 1 and 3 are also effective uphill.

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CHAPTER 6

WINTER TRAINING FOR HURDLERSIntroduction: Hurdling requires strength so, after an autumn break, a period of hard win-ter training is essential. Whilst emphasis here should be on endurance and strength & conditioning still include hurdles in the schedules. Hurdlers love hurdling and gain motivation by it, without it they can also lose their flex-ibility and technique. Sessions such as step overs, isolation drills, three stride with spacing reduced, five or seven stride hurdling, longer distance over lower hurdles at 400mH intervals should feature once a week. It is difficult to set prescriptive programmes with specific schedules for weeks ahead unless good indoor facilities are available. Especially in winter, weather, health etc can upset the best laid plans so flexibility is important.

A. Transition: If the hurdler is moving up an age group then start the process before full winter training begins. (See Ch.2 Sprint Hurdling Development - through the Age Groups)

B. General Approach. Winter training should encompass four sections: i. Hurdle Specific ii. Circuit or weight training iii. Track work, hill running iv. RestThe young athlete often has only 2 or 3 sessions a week. Any one of these can incorporate 2 of the elements above eg a warm up over hurdles before a running session or a strength and conditioning session after track training.

C. The following ideas cover mainly the hurdle specific training:As a general principle work with hurdles at least once a week to help develop flexibility, strength as well as hurdles technique.

1. Step overs. This can be developed into a full session and is a good wet/ cold weather possibility. At least three repetitions of each exercise. (See Ch 3)

a. Single leg, trail and lead. Use both legs as lead/ trail. Develops all round flexibility.

b. Down the middle. Hurdles a foot length or two apart plus stanchion use both legs as lead/trail as above) or close together for alternate leg lead.. Three out back one. Carry weight (medicine ball or alternative) above head to encourage high hips.

c. Down the side. Dancing down the side (this can be done down the middle). 2. Sprint Hurdling. The athletes should try to have one session of hurdles each week but the actual nature of these may be weather dependent. The aim is to develop rhythm and technique plus strength. However, as sprint hurdles is a speed event, schedules should include some speed training (See Ch.5).

a. Hurdles at standard distance apart but brought in one or two feet. This enables them to be run over at a slightly slower speed but with out upsetting the rhythm caused by stretching for the next hurdle as well as compensating for the cold. This can also be done with hurdles lower than normal. Back wind! In light wind may have an out and back session, 3 hurdles each way.

b. First hurdle at normal height – next 5-7 at one hole lower. Good speed/endurance session

c. Hurdles further apart - i.e. five or seven strides. Distance apart will be individual for each athlete but in the region of 10 -12 m for 5 strides. This will allow slower runs but over a longer distance (4/5 hurdles). If weather conditions allow then use three hurdles in each direction, back to back. d. Longer work for sprint hurdlers; Sprint hurdlers are sometimes reluctant to train on the track without the hurdle especially over a longer distance. One way round this is to use the 300mH/400mH markings. Reduce the height if necessary. Either use three flights round the bend, jog/fast walk back, go again in sets of three or 5 flights (ie c.200m)

3. Indoors Competition is often a good idea for hurdlers eg first race at new specifications over 5 hurdles, target to aim at through the bleak mid winter, fun! However they should be used positively and not just for training, i.e. adapt training to enable speed work to increase in the weeks before the event. Long Hurdlers. As most long hurdlers come from the speed events rather than middle distance winter is the time when they should work hard in building up strength and endurance.

1. Hurdle sessions. These follow the same sessions as detailed in Chapter 6 with the aims of improving speed endurance, endurance and technique. These are not mutually exclusive but it is worth having some sessions where technique is the sole factor. A ratio of 3 endurance to 1 technique gives a good balance.

2. Track. This a very important element in developing speed/endurance in long hurdles. Sessions are often done working with other groups eg 400m flat athletes. Some ideas are: 6 x 200m with 200m walk/jog between ( 2x 3 sets): 4 x300m with 5 mins rest or 300m walk.: 10 x 100m or 8 X 150m; Occasional hill work.

3. Strength and Conditioning. This is a very important aspect of any hurdler’s development. As much information on the various aspects of training for strength and conditioning is available elsewhere, this guide covers only a few hurdle specific areas . All the following are very useful elements in the development of the young hurdler.

l Body conditioning exercises (See Ch.11)

l Body weight circuits

l Work with swiss balls and medicine balls

l Hurdle step over circuits (See Ch12)

l Free weights – clean, bench press etc. for the older developing athlete

20

21

CHAPTER 7

INTRODUCTION TO LONG HURDLESLong Hurdling differs from the sprint hurdles in several ways.

l Whilst it remains a speed event it requires more strength and endurance than sprint hurdles

l The hurdles are much further apart and hence require more spatial judgement in approaching each flight.

l It is harder to establish an accurate rhythm over the 35m between hurdles

l Half of the race is around bends.

l The tightness of the bend depends on which lane the athlete is in.

l Weather conditions eg direction and strength of wind can alter the stride pattern

l It may necessitate being able to hurdle with either leg leading.

l Adding all these together it is a more demanding and technical event than sprint hurdles.

Long hurdles bring in more technical aspects than sprint hurdles and this is accentuated by the endurance factor. The following are suggestions as to how the young athlete can be introduced to these elements at an early stage. Many young athletes with some ambition to try the long hurdle events have already some hurdling experience, if not then they should be taught the basic hurdle technique in the same way as the sprint hurdler (Chapter1)

1. Set out cones along on the straight in pairs about 2’ apart and 10-30m between pairs.

The athlete runs over the cones leading with whichever leg fits their stride pattern.

On subsequent runs extend the distance apart of the cones to 3-4’ and vary the position of the central pairs of cones.(2) This will help the development of their non dominant lead leg and spatial awareness. The distance apart of the cones can also be increased by removing one or more of the intermediate pairs (3)

Run 2

Run 3

As the athlete progresses hurdles can be introduced, low at first but raised as the competence develops to competition height..

This exercise can be used round the bend as well with the cones set out along the line.

2. Set out three hurdles around a bend on the long hurdle marks (green). These should be as low as possible. The athlete runs over these, walks back runs again in sets of three. This is good winter hurdles training even for U13s and U15s and gives them an early idea of what long hurdling is like. Hurdle heights can be adjusted as the athlete progresses.

3. Set out 5 hurdles around the bend three on the green marks and two half way between. This will help the athlete develop a bend hurdle technique. Adjust the hurdle position for each athlete to fit their stride eg. so that the same lead leg is used for each hurdle or to develop alternate lead leg. Vary the lane used so the tightness of an inside lane can be experienced.

Running Line

Right Leg Lead will take you OFF the running line on the bends

Running Line

Left Leg Lead will keep you ON the running line on the bends

Running Line

Right Leg Lead will take you OFF the running line on the bends

Running Line

Left Leg Lead will keep you ON the running line on the bends

(Fig 11)

22

Efficient bend running

23

CHAPTER 8

LONG HURDLES: Young Athletes Guide Learning to hurdle with the “other” leg

300m and 400m hurdles are events only for the U17 age group upwards. By then young athletes are already sprint hurdlers or even not hurdlers at all but converting from track events. The latter will first have to learn to hurdle by the standard methods which are readily available to coaches elsewhere (See Ch 1). These notes are aimed at the competent sprint hurdler developing long hurdle technique with the non dominant leg lead. The ability to hurdle with either leg lead is very advantageous for the long hurdler. As a race progresses and the athlete tires the stride length lessens bringing the next hurdle onto the other leg. Also for the beginner it is a useful skill when the planned stride pattern breaks down. Some hurdlers are natural hurdlers with either leg lead.

Stage 1 1. Put up the first hurdle at a distance from a start line that enables the athlete to clear it with the normal lead leg at a controlled speed relating more to long hurdles pace than sprint hurdles.

2. Set up a second hurdle as low as possible to fit four strides between the hurdles – probably about 1m further out than the normal position.

3. Athlete runs over these hurdles adjusting the second hurdle until they are comfortable with 4 strides, can forget the bit in between and concentrate on the hurdling the second hurdle with the “other” leg lead

4. Add more hurdles, three strides apart to bring the “other” lead leg into action over all.

5. Raise the height of the hurdles as the athlete becomes more confident and competent.

6. Hurdles can be adjusted so that the hurdler alternates lead legs on a four astride system.

7. Again rhythm is the key.

Stage 2 1. Set up hurdles at increasing distances between them - 9m : 10.5m : 11.75m : 13m etc

2. Run over the hurdles taking them with whichever lead leg is in position

Stage 3 1. Lengthen the distance between hurdles to some 18-20m apart so that the lead leg alternates.

2. Repeat this on a bend varying the lane as competence grows.

Stage 4 The previous stages in development are with a controlled hurdle position. They can develop technique over the hurdle but long hurdles also involves spatial judgment ie gauging position approaching the

1124 Different running lines will give different stride patterns.

hurdle and taking it without stuttering. The following suggestions will help to develop this awareness:

1. Set up hurdles some 25 meters apart on the straight. Change the position of some or all the hurdles for each run. Practice until the athlete can lead automatically with either leg.

2. Repeat this exercise on a bend.

3. Set up one hurdle. Run over it and then walk back. At a random signal turn and run over the hurdle again with whichever leg is in position to lead. Repeating this several times also builds in a tiredness factor which can affect judgement.

Stage 5

1. Put three hurdles on the bend at the correct long hurdles marks.

2. Run over them in sets of 3 with a jog back to the start each time.

3. Do 3 or 4 or 5 sets over 3 hurdles with a 5 minute break between sets. A development is to move the hurdles in a lane or two between each set.

4. As fatigue sets in length of stride and pattern will change. The aim is to hurdle with either leg as necessary and when tired mimics hurdles 8 – 10 in the race situation.

Stage 6 The athlete will have been training over the set long hurdle positions whilst learning the new technique and should develop the ability

to hurdle with either leg as the occasion demands. Now is the time to try to establish a planned stride pattern which

may involve change of number of strides and / or lead leg eg a constant 14/16

strides between hurdles: 15/17 strides changing down after 5 or 6 hurdles to 14/16 hurdles and the other leg lead.

(Fig 12)

11 12 25

(Fig 13)

300/400m hurdle drills/exercises.

To be a good candidate for the longer hurdles an athlete must progress from a single lead leg hurdler to non dominate lead leg, one in which a hurdler can sight and efficiently clear a hurdle no matter which lead leg is presented to it. If this skill is learnt early/younger the athlete will have a better foundation to for fill their potential.

With this in mind it is good to use drills and routines that develop multi-limb coordination. For example: hopping forward on your left leg whilst bouncing a basket ball with your right hand. Or hopping forward on your left leg whilst pushing the top of a basket ball forward with the right foot. (See Fig 13) To heighten awareness of the skills get the athletes to change legs, then to repeat the routines in a backwards movement.

13

CHAPTER 9 LONG HURDLES TRAINING SESSIONS(for the developing young athlete)

300mH & 400mH1. Over 5 hurdles (400H) or 4(300H). The basic session. Repeat 4 -6 times

a. Development of above. Start at different parts of the track to gain experience of hurdling at all points eg 3 -7: 6 -10 (400H) or 4-7 (300H).

b. After the 5th (4th) hurdle set up a low hurdle and step over it and back 5 - 20 times.

2. Set out 3 hurdles around the bend. Run over them slightly faster than for full distance pace, jog back, run again. Run set of three then a longer break. Repeat set. A good target is 3x3x3 ie. 3 hurdles, set of three, three sets. With growing strength the number of sets can be increased.

a. Development. Half way back step over and back across a low hurdle 5 or 10 times.

b. First set in lane 7, move hurdles inwards two lanes in subsequent sets.

3. Run over first 5 hurdles (400H) or first three (300H). Run the last section to the finish on the flat.

a. Development; Pause for 30 seconds after the last hurdle before running the last part on the flat.

b. Add the last hurdle ( or 2) to give experience of hurdling whilst tired!

4. Increase the number of hurdles to 6, 7 or 8 but reduce the number of repetitions.

5. Set up 5 hurdles on the bend at 18 -20 meters apart. Distance will vary according to whether the aim is to keep to the same lead leg or alternate.

6. Set up 4 hurdles randomly on the straight 20 - 30m apart. Take them with whichever leg is right. The middle hurdles can be moved forward or back 1 -2 m to vary the distances.

7. Sessions to develop hurdles technique.

a. Set up hurdles on straight so that they are the correct distance for 3 or 5 strides between. Hurdle with the same lead leg. If there is difficulty getting into the first hurdle with the weaker lead leg then set it for the stronger leg. Increase the distance between the first two hurdles to make 4 or 6 strides but set subsequent hurdles for 3 -5 strides

b. Set up hurdles for 4 – 6 strides to alternate lead leg.

c. Repeat above but on the bend.

d. As above but with 2 hurdles on straight, 3 round bend (end of back straight).

CHAPTER 6

Notes An important part of long hurdles is to establish a stride pattern between the flights. When running over less than the full race set beware of running too fast which may alter stride length and hence the pattern. The Pace Charts (Appendix B) indicate lead leg touch down times for each hurdle related to the target time. Select a target time slightly faster than your PB eg pb 57 secs use 56 secs: pb 47 secs use 45 secs.

26

13 14 27

CHAPTER 10 DEVELOPMENT OF HURDLE TECHNIQUE FOR STEEPLECHASERS

To be a successful steeplechaser an athlete has to be efficient over the barriers. The most effective way to cross them is by a hurdle technique. However there are differences from either sprint or long hurdles.

l The Hurdles ( barriers) are solid, and do not topple. However they are wider on the top. They include a water jump.

l They are either 3’ (male) or 2’6”(female) in height with no other variation.

l There are more of them than for any hurdles event. Even for the 1500m steeplechase, there are 13 barriers + 3 water jumps to negotiate.

l They are approached at a lower speed than hurdles.

l The barriers being a long distance apart it is not possible to achieve a consistent stride pattern. The athlete must be able to have sufficient spatial awareness to adjust their stride on the approach to the barrier.

l The athlete will not have a lane and maybe will approach a barrier with several other athletes alongside.

l As the race progresses fatigue will increase and the hurdle technique may become more ragged.

Most middle distance runners considering trying the steeplechase have little or no hurdles experience. Whilst many athletes cross the barrier by putting the foot on the top as for the water jump, it is more efficient and energy saving to hurdle them.

The following outlines steps by which a potential steeplechaser can develop their hurdle technique.

Step 1. The basic hurdle technique.

l Put out three or four hurdles at such a distance apart that the athlete can run over them in three or five strides. This distance will vary from individual to individual. The hurdles at this stage should be as low as possible. The athlete should run over them at a pace a little faster than their middle distance race speed , they are not sprint hurdlers.

l When this is achieved the athlete will develop a rhythm between the hurdles and can concentrate on hurdle technique. The important aspect of this technique is to get the trail leg knee out to one side almost parallel to the top of the barrier. If the leg is below them then not only does this increase the time in the air, the foot can hook under the bar and the athlete falls. A good hurdle technique is energy saving. (Fig 14)

l As the athlete becomes more competent then raise the hurdle until it is at the race height.

(Fig 14)

l It can be helpful but is not essential to be able to hurdle with either leg leading. If this is to be developed then follow the above with the other lead leg.

Step 2. Developing Spatial Awareness in the approach to the barrier.

l The athlete must develop the ability to judge their position relative to the hurdle some way in advance or reaching it.

l Put out hurdles in a line or on the curve some 20 -30 meters apart. Run over them at race pace. Alter the position of the middle two hurdles a metre or two on subsequent runs so the athlete has to adjust their approach each time.

Step 3. Crossing the barrier.

l Once the athlete has developed a competent hurdle technique then tackle the barrier. If possible or necessary for the boys use the ladies at 2’6” first. Run into the barrier from 20m back and carry on for another 20m.

l A development of this is for the athlete to run over the hurdle, jog back and at a given signal turn and cross the barrier again. The signal should be given at random distances back from the barrier. By the 15th or 20th repetition of this the fatigue of the later part of the race will kick in.

The water jump.

The water jump is not a hurdle but is tackled with one foot placed on the top and then running off with an extended first stride into the water. The trail leg comes through beyond the lead leg into a running stride out of the water. The athlete should not land both feet together. A way to develop this is to put a barrier up against a long jump pit replacing the water with sand! A modified version of Step 3 above is a useful learning session.

Hurdle Technique. Points to watchl The steeplechaser should hurdle the barrier higher than the sprint or long hurdler would tackle theirs, giving more margin for error. The technique need not be as refined as a sprint or long hurdler needs.

l The trail leg must approach an angle of 90 degrees to the side over the barrier.

l If the initial hurdle steps are taken then regular practice for a few minutes before or after a training session will quickly improve technique.

l The lead leg will be slightly extended off the barrier and the trailing leg brought through in to full running stride.

l Practice running alongside other athletes over the barriers to simulate race conditions.

l If the athlete wishes to develop their hurdle technique further the follow the guidelines given in Chapter One –Technical Points.

l Steeplechasers are usually recruited from endurance athletes rather than 300/400mH. This must be born in mind when starting to develop their hurdle technique.28

29

CHAPTER 11

HURDLES PROBLEM SOLVING Golden Rule.If a young hurdler has technical problems in the approach to, hurdle action or drive from touch down work on only one aspect at a time. This applies to sprint and long hurdles

Into the First Hurdlel Initially a beginner may have problems getting to the first hurdle in the right position. It is important that the first hurdle is kept at the correct place for the event for that athlete.

l Usually beginners are happier with a standing start. Check that they are always starting from the same point and in the same way.

l Lack of confidence in the approach may mean that the approach speed and therefore stride length varies each time. Lower the hurdle as far as possible. Encourage the athlete to approach the hurdle faster as confidence grows. A fast/flat out approach is less likely to result in a varying stride length.

l Introduce the sprint start. A different approach may help.

l Change the front leg. In the start position ( standing or crouch)

Remember the young hurdler needs to “train their brain” by practice so don’t be too soon in changing

Over the Hurdlel The trail leg coming through beneath the knee over the hurdle. To correct this do step over drills over low hurdles. Sometimes when hurdler develops a little more confidence raising the hurdle will help. Get the athlete to look at accomplished hurdlers from the side to see the correct position.

l The lead leg crosses hurdle at an angle. It can be an indication that the takeoff foot is too near the hurdle. Place cone alongside where the take off should be. (In practice a little bit further out). Another method is to set hurdles across a lane line with the line along the plane of the lead leg. If still too pronounced try placing a piece of foam pipe lagging, split for 3 inches at the base, attached upright on the end of the hurdle bar on the lead leg side.

l Young athlete consistently arrives at first hurdle on wrong leg. If from standing start try crouch or change forward leg.

l Trail leg ankle hitting hurdle. Emphasise pull through of knee, across and up. (Fig 15)

l Arms out flung – usually the result of lack of balance through poor technique. Suggest tuck elbows close to body.

(Fig 15)

Off the hurdleThe correct landing position is very important if the athlete is able to drive successfully between the hurdles.

l Feet landing off line. Place hurdle across a lane marking, one third in one lane on the lead leg side. Use the line as a guide to correct touchdown position of lead and /or trail leg.

l Too long in the air. Check take off placing first then work on bringing the lead leg down sharply. Tape or chalk mark the a little closer to the hurdle than the present touchdown point.

l Emphasize arm drive off the hurdle.

GeneralIt is helpful in early stages to set hurdles so athletes run down wind and with weights set forward so hurdles fall more easily if hit.

TransitionWhen making the transition to a different specification technique may become more ragged. Make sure the hurdler is running comfortably and rhythmically over the new heights and / or distances then correct technique. This may involve a lowering the hurdle as a reminder of how to hurdle properly!

Long HurdlesProblems for Long Hurdlers arise in two areas.

Hurdle Technique.To learn or improve on technique see above or Chapters 1 and 8

Stride patterns between hurdlesThis is possibly the most difficult aspect of long hurdling for a young athlete to achieve.

Stuttering into the hurdle. l Place cones/very low hurdles on the correct mark. Athlete to run over these to develop a regular stride pattern without worrying about hurdle height. Raise hurdle as confidence grows.

l Put a marker on the inside of the lane about 10m short of the hurdle at a point which if hit by the lead leg will bring the athlete to the hurdle in the correct position.

l The athlete may only have confidence to lead with the “natural” leg when his stride length would fit an alternate (even number) stride pattern. Learn to hurdle with the other leg!

Remember part of this event is run with a considerable amount of fatigue, where confidence and hurdle technique change therefore the above exercises should replicate this by increasing the run in distance.

30

Striding between hurdles Long hurdles means an athlete runs further than in the sprints. It is very difficult for a young athlete to run over a full distance in training so normally runs are over 3, 5 or 7 hurdles. However there is a danger that running over a shorter distance will be done at a higher speed with subsequent lengthening of stride length. Pace judgement is a vital aspect of training. Pace charts ( Appendix B) help by giving approximate touch down times relevant to the target time for the whole distance.

For example a young male athlete aiming at 58 seconds for 400mh will have touchdown times approximately of ; 3 hurdles 16.3 secs; 5 hurdles 25.9; 7 hurdles 35.9. A young girl’s times for 300mh in 48 secs touch down times would be 19.5, 30.5 and 41.6.

31

EOVER UNDER

SIDEWARDHigh / low

hurdles

FSIDEWARD

SLOW WALKHIGH KNEES

DOWN CENTRE

GSTEP OVER

& BACK

10 TIMES

HSTEP OVERS

MEDICINE BALL

IOVER /UNDER

side over, pass under

5 circuits

CSIDE STEP

UNDER

DROTATEbetween

1.

2.

BTRAIL LEG

Count to 20

ASLOW STEP

OVERS

JLEAD LEGBack to wallPick up to

hurdle5 each leg

KHURDLE CIRCUIT

Run over 4 low hurdles

3 circuits

START

CHAPTER 12 HURDLES CIRCUIT – Strength & Conditioning

Hurdle step overs are an important part of the conditioning of the young hurdlers. They help the athlete to develop technique, flexibility and strength. Outlined below is a strength and conditioning circuit using hurdles in many different ways. This is designed for almost all exercises to be done in a controlled slow manner. I and K should be faster.

This circuit requires about 50 hurdles if it is done in its entirety.

A. Step overs – slow, positive, snap back lead leg

B. Trail leg – hurdle parallel to wall. Slowly pass trail leg over hurdle to count of 20 or 30

C. Under hurdle – sideward, crouch under, back straight

D. Under hurdle – as C but rotate between hurdles

E. Over / Under – Hurdles high low alternate over / under

F. Step overs – sideward in middle, slow, high knees

G. Single Hurdle step over and back

H. Step Overs – with medicine ball held in front

I. High hurdles – side over, pass under one hurdle

J. Lead leg – Back to wall, pick up to hurdle

K. Running – over circuit of 4 low hurdles

Hurdles for exercises A, C, D, E, F H, need 4 or 5 hurdles.

B, G I, J need one hurdle for the exercise but 3 hurdles to accommodate a group.

Exercise K 4 hurdles

(Second circuit use other leg as lead)NB. Smaller circuits can be designed using 3 or 4 exercises from the circuit shown.

(Fig 16)

Hurdles Circuit Layout

32

32 33

CHAPTER 13

CONDITIONING FOR: Hip stability/ Abs (trunk)/lower back (glutes). Nic ChristieHips: Single leg balance/ hold

Stay tall, but relaxed squeeze glute on the standing leg.

Leg swing balance. (hamstrings)

4. Keep A position with swinging leg and keep leg tight.

Do not sit

1. Hop on supporting leg for count of 1,2,3 then HOLD.

2. Hop on supporting leg for count of 1,2,3 then change legs and HOLD.

3. You can vary the hops by moving to hurdle step over HOLD (3a)

or lateral hop with hurdle side step over and HOLD (3b).

Lunge. (quads & hamstrings)

5. Additional hurdle balance.Use hand to add resistance to trail leg movement.

7. Lunge backward HOLD – DRIVE forward and up and HOLD.6. Torso - keep body position upright.

Step up and over in to lunge – HOLD lunge position – push back to starting position, don't drag foot..

Check if you can lift front toe for correct position.

8. Multi- directional lunge (Clock Face)

Single leg balance with lifting free knee with hands. (Hug knee to chest) Keep tall.

4a. 4b. 4c.

APOSITION A

POSI

TIO

N

APOSITION

5a. 5b.

1.

1.3a.

3b.

6a.

7a. 7b.

Starting postition

Starting postition

Starting postition

Starting postition

Finishing postition

33

Abs:

Lower back (glutes)

Area to be worked

Waste band test3 �ngers on boney small of back.

Individual’s natural curvature “must” maintain contact with 3 �ngers

throughout exercise. If contact is “lost” exercise should “Stop” at this point.

14.

Exercise progression9. Single leg 12. Double arm10. Opposite arm and leg 13. Double arm and leg together11. Double leg

Starting postition

Exercise progression14. Arms out to side 15. Hands across chest16. Single leg held up17. Single leg bridge

You should control the movement up as well as down (eccentric and concentric loading).Also knees apart.

16 & 17 can be performed with arms across chest

15.

16.

17.

Starting postition

34

33 34

CHAPTER 14

EQUIPMENT FOR COACHES & ATHLETES. Nic Christie

1. UKA / IAAF rule book.

2. Stop watch.

3. Starting clapper. Two pieces of 1/4 ply, 6 x 10in dimensions hinged at one end. A lot cheaper than a starting pistol and friendlier.

4. Whistle. For starting sessions from the other side of the track.

5. Camera, Video. To record and show athletes. The quickest way athletes learn is to see themselves run. You will be surprised how many athletes have not seen themselves running. Get written permission from parents and track administrators before using equipment.

6. Small tape measure. For starting block measurements.

7. 50/60m tape measure with hurdles markings on. (Fig 17)

Purchase different coloured electricians tape and spend a quiet afternoon marking all the different hurdles spacings for the different age groups along the tape measure. This is an invaluable time saving resource when you have a mixed/age squad and gives you the opportunity to practice competition starts together from one start line.

8. Note pad. To note times, observations and coaching assessment of session/s.

9. Coaching schedule/s to give athletes to show their weekly/monthly work load.

INFORMATION ATHLETES SHOULD KNOW ABOUT THEIR EVENT AND THEIR EQUIPMENT.

1. Know the rules of your event. Especially the understanding of the rule below:

S T A R TD

IREC

TIO

N O

F RU

N

Tape measure

(Fig 17)

35

*An athlete can and will be disqualified if he or she, in the opinion of the referee, deliberately knocks down the hurdle with their lead leg (ie. flat foots the hurdle) or hand.

RULE 116

(12) Athletes shall be disqualified if, in the opinion of the Referee, they:

(a) trail a foot or leg below the plane of the top of the bar at the instant of clearing.

(b) negotiate a hurdle not in their lane.

(c) deliberately knock down any hurdle*.

(d) fails to jump one or more hurdles ie. runs around the hurdle.

35

2. Know the height and marks ther hurdles should be set on and the number of flights.

It is always wise to check them in competition. Also count the number of flights. Especially 400mh if it is run after a girls 300mh race.

3. Spikes/trainers.

a) Competition spikes, light for speed. Check spikes are sharp.

b) Training spikes, with a protected heel and more supportive innersole/ construction. Again check spikes are sharp.

c) Grass spikes, an old pair of training spikes with cross country spikes in.

d) Trainers with good grip and support. Check wear.

You should warm up/cool down and perform your drills and exercises in trainers as much as possible to protect your feet and cushion your lower back.

4. For young athletes new to the event, it is wise to wear socks, as this will give some protection to the trail leg ankle bone, also a small piece of foam tucked in the sock will help.

5. Starting blocks, for training and competition.*

*Stadium blocks are the only blocks allowed in major competitions. Personal blocks can only be used with the permission of the starter and marks person in other competitions.

Parents/coaches are not allowed to put their athletes starting blocks on the track prior to the event.

6. A waterproof ground sheet. To warm up on and to put your kit on during winter training. Not on the track.

7. Your Personal Training diary. For times, observations and assessments.

Make notes on warm up and drill exercises that you learn and see from other squads, athlete’s and different sports.

36

35 36

Appendix A HURDLES SPECIFICATIONS

Distance Approach Spacing Ht /wt Colour

MEN: U13 75m 11.5m 7.5m 2’6”/ 2.7 Orange

U15 80m 12.0m 8.0m 2’9“/2.7 Black

U17 100m 13.0m 8.5m 3’0”/2.7 Yellow

U20 110m 13.72m 9.14m 3’3”/3.6 Blue

Sen 110m 13.72m 9.14m 3’6”/3.6 Blue

U17 400m 45m 35m 2’6”/2.7 Green

U20/Sen 400m 45m 35m 3’0”/3.6 Green

LADIES

U13 70m 11.0m 7.0m 2’3”/2.7 Pink

U15 75m 11.5m 7.5m 2’6”/2.6 Orange

U17 80m 12.0m 8.0m 2’6”/2.6 Black

U20 100m 13.0m 8.5m 2’9”/3.6 Yellow

Senior 100m 13.0m 8.5m 2’9”/3.6 Yellow

U17 300m 50m 35m 2’6”/2.7 Green

U20/Sen 400m 45m 35m 2’6”/3.6 Green

Metric/Imperial Conversion Tipping Weights68cms = 2’3”: 76cms = 2’6”: 84cms=2’9” 2.7 for U17 and younger91cms=3.0’: 99cms=3’3”: 106cm=3’6” 3.6 for U20 and seniors

37

Appendix B PACE CHARTS400mH TOUCH DOWN TIMES (Leading leg)

Target H 1 H 2 H 3 H 4 H 5 200 H 6 H 7 H 8 H 9 H 10 Run In

46.2 5.8 9.4 13.0 16.7 20.4 22.1 24.2 28.2 32.4 36.7 41.1 5.1

46.6 5.8 9.5 13.2 16.9 20.6 22.3 24.4 28.4 32.6 37.0 41.4 5.2

47.0 5.8 9.5 13.2 17.0 20.8 22.5 24.7 28.7 32.9 37.3 41.8 5.2

48.0 5.9 9.7 13.5 17.4 21.3 23.0 25.3 29.5 33.8 38.2 42.7 5.3

49.0 6.0 9.9 13.8 17.7 21.7 23.5 25.8 30.1 34.5 39.1 43.6 5.4

50.0 6.0 10.0 14.0 18.1 22.2 24.0 26.4 30.8 35.3 39.9 44.5 5.5

51.0 6.1 10.2 14.3 18.5 22.7 24.5 27.0 31.4 35.9 40.6 45.9 5.6

52.0 6.1 10.3 14.5 18.8 23.1 25.0 27.5 32.0 36.7 41.4 46.3 5.7

54.0 6.3 10.7 15.1 19.6 24.1 26.5 28.7 33.4 38.2 43.2 48.2 5.8

56.0 6.5 11.1 15.7 20.3 25.0 27.0 29.8 34.7 39.7 44.9 50.1 5.9

58.0 6.7 11.5 16.3 21.2 25.9 28.0 30.8 35.9 41.1 46.2 51.8 6.2

60.0 6.9 11.9 16.9 21.9 26.9 29.5 32.0 37.2 42.5 47.9 53.4 6.6

62.0 7.1 12.3 17.5 22.6 27.8 30.0 33.1 38.4 43.9 49.5 55.2 6.8

64.0 7.3 12.6 17.9 23.3 28.7 31.0 34.2 39.8 45.4 51.1 57.0 7.0

300m Hurdles Touch Down (Lead Leg)

Target H 1 H 2 H 3 H 4 H 5 H 6 H 7

42sec 7.5 12.3 17.1 21.9 26.7 31.5 36.4

45sec 8.0 13.2 18.3 23.5 28.6 33.8 39.0

48sec 8.5 14.0 19.5 25.0 30.5 36.0 41.6

50sec 9.0 14.9 20.7 26.6 32.4 38.2 44.2

Assumes even pace – allowance of 0.5 secs for the start

37

INFORMATION FOR ATHLETES and COACHESl The Academy has two equal aims:

m to work with athletes to develop their hurdling techniques

m offer hands on opportunities for coaches to work with athletes and other coaches

l The Academy has been working with young hurdlers, U15, U17 and U20, sprint and long, for 15 years indoors at Northwood Stadium, Stoke.

l It meets monthly from November to March .

l The Academy welcomes applications from hurdlers who are at a reasonable level of competence ie compete for their club.

l The Academy can benefit all levels of coach development from the beginner to experienced. All coaches are welcome.

Athletes who attend have varied levels of competence and experience. The Academy is not just for the best but welcomes any hurdler with a reasonable club standard of achievement. However the Academy is proud of its record in producing some of the finest, national winning, hurdlers over the 17 years of its existence.

ώς τάχιστα (as quickly as possible)

For further information

Contact Ted Grey at: ted@yet2.demon.co.uk or tel. 01623 861027

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