A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

By Adrian Wheatley 1

A “SPRINT FIRST” TRAINING APPROACH TO YOUR LONG HURDLERSADRIAN WHEATLEY

-Bill Parcells

"Look, coaching is about human interaction and trying to know your players. Any coach would tell you that."

ACKNOWLEDGEMENTS / MENTORS

• 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

HOW DID WE GET HERE?

Men's 400h World Record

46.78

Women's 400h World Record

52.34

Men's 400hAmerican

Record 46.78

Women's 400hAmerican

Record 52.47

Boy's 400h High School Record 49.38

Girl's 400h High School Record 55.20

Men's 300h High School Record 35.02

Women's 300h High School Record 39.98

A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

By Adrian Wheatley 2

THE LONG HURDLE EVENT

• Building the Profile

• Nut's and Bolts

• Components of the Long Hurdle Race

• Speed / Speed Endurance Kills

• Warm - up Protocol

• Sample Training Sessions

BUILDING THE PROFILE

BUILDING THE TRAINING PLAN PROFILE

• Establishing a semester, season, year, and career objective.

• Season goals (time, place, etc).

• Training objectives.

• How to measure our training competition goals and objectives .

• Developing a plan of action to achieve the goals and objectives.

PHYSICAL & PSYCHOLOGICAL PROFILE FOR THE EVENT

• Aggressive attitude - Mind Set

• Sprinting ability

• Mobility & Dynamic

• Rhythm and Coordination

• Ability to hurdle with both legs

A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

By Adrian Wheatley 3

BUILDING THE PROFILE -TESTING AND EVALUATION

Testing to help in the planning 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

• 45 seconds run - Special Endurance

GOAL'S OF THE LONG HURDLE EVENT

• A "Sprint Event" you have to have the ability to run the 400m

• Developing : 400m + 4.0

• Accomplished: 400m + 3.5 (3+ years of experience)

• Elite: 400m + 2.0

• Eleven accelerations

• Ability to establish an rhythmic pattern of the hurdling during the long event

• Ability to run at rhythmic pattern between the hurdles and minimize pattern as fatigue sets in during the race.

NUTS AND BOLTS

NUTS AND BOLTS OF THE LONG HURDLES

• 10 hurdles at 35m apart

• 45m to 1st hurdle

• 40m to 10th hurdle to finish line

• Hurdle Height @ 30 inch for women and 36 inch for the men

A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

By Adrian Wheatley 4

COMPONENTS OF THE LONG HURDLES

COMPONENTS OF THE LONG HURDLE RACE

• Start

• Acceleration to the 1st Hurdle - 21, 22, 23, 24 Strides

• Preparation Phase

• Takeoff Phase

• Air/Flight Phase

• Landing Phase

• Stride Rhythm or Pattern Between Hurdles

• Run to the finish

STRIDE PATTERN

• Even # of Strides Lead leg in back block

• Odd # of Strides Lead leg in front block

• 13 Stride Pattern - will hurdle with the same lead leg

• 14 stride Pattern - will hurdle with alternating lead legs

• 15 stride Pattern - will hurdle with the same lead leg

• 16 stride Pattern - will hurdle with alternating lead legs

• The prefer stride pattern is 13 strides for the men and 15 stride for the women.

TAKEOFF & TOUCHDOWN DISTANCE

Non-fatigued state: 1-6 hurdles

• Men : 2.25m-2.30m / 1.22m-1.32m

• Women: 2.04m-2.05m / 1.10m

Fatigued state: 7-10 hurdles

• Men: 1.97m-2.12m / Men: 1.05m-1.15m

• Women: 1.75m-1.80m / Women: .95m-1.00m

A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

By Adrian Wheatley 5

HURDLE STRIDE LENGTH

Non-fatigued state: 1-6 hurdles

• Women: 3.15m

• Men: 3.50-3.70m

Fatigued state: 7-10 hurdles

• Women: 2.75m

• Men: 3.00-3.20m

CRITICAL ZONE

• The Critical Zone in the 300h and 400h is the last two hurdles in the race.

• 1h - 4h total run time

• 5h - 7h total run time

• 8h - 10h total run time

SPEED & SPEED ENDURANCE KILLS

WHY SPEED FIRST?

Here are some samples of speed profiles for the USA Top 400 male hurdles last season.

• MICHAEL TINSLEY - 400h - 47.70, 400m - 46.05, 200m - 20.66.

• ASHTON EATON - 400h 48.69, 400m - 45.64, 200m - 20.76 100m 10.21.

• BERSHAWN JACKSON - 400h 47.30 400m 45.06

A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

By Adrian Wheatley 6

WHY SPEED FIRST?

Here are some samples of speed profiles for the USA Top 400 women hurdles last season.

• KORI CARTER 400h - 53.21, 100h - 12.76, 100, 11.57

• GEORGANNE MOLINE 400h - 53.72 400m - 52.09 indoor 200m - 23.37

• CASSANDRA TATE 400h - 54.70 400m -52.77 200m -23.68

WARM-UP PROTOCOL

MOBILITY WARM-UP CIRCUIT

• 1 x 1 x 50m x Weave

• 1 x 1 x 50m x Backward Weave

• 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

DYNAMIC FLEXIBILITY

• 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

A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

By Adrian Wheatley 7

HURDLE WARM-UP SERIES

• -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

SAMPLE TRAINING SESSIONS

SAMPLE TRAINING SESSION CONT. SAMPLE TRAINING SESSION

A “Sprint First” Training Approach to Your 300-400 Hurdlers 12/2/2014

By Adrian Wheatley 8

CONT. SAMPLE TRAINING SESSION CONT. SAMPLE TRAINING SESSIONCloudTrainingSystems.com

THANK YOU!!!

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, and 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 end results. I hope you can take some information from this presentation.

Coach Adrian Wheatley adrianw@illinois.edu