BY: WAYNE CLARK M-F ATHLETIC. USE YOUR BEST SPRINTER BEST ATHLETES TALL TOUGH/COMMITTED WARM...
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Transcript of BY: WAYNE CLARK M-F ATHLETIC. USE YOUR BEST SPRINTER BEST ATHLETES TALL TOUGH/COMMITTED WARM...
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COACHING/TEACHING HURDLES
BY: WAYNE CLARK
M-F ATHLETIC
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USE YOUR BEST SPRINTER
BEST ATHLETES TALL TOUGH/COMMITTED WARM BODY
YOU CAN MAKE HURDLERS, BUT IT AIN’T EASY
PRETTIEST EVENT (OR UGLIEST)
DO DRILLS WITH BOTH LEGS
4 STEPPING IS OK (LEARN TO ALTERNATE)
PHILOSOPHY
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PRACTICE ORGANIZATIO
N
Click icon to add picture
Include hurdle stepping in warm ups for all S-H-JDo hurdle drills early in work out (fresh)Do quality straight away hurdling early in work outDo 300MH as your workout or conditioning part of work out
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HURDLE STEPPING DRILLS
HOW TO: 7 Hurdles set 6 inches between
bases 2-3 times through using right
lead leg then left lead leg
PURPOSE: Hip flexibility High knee/toe up Eliminate fear Find hurdlers (don’t tell)
COACHING POINTS: Stay tall Lead knee straight up and
straight down Toe up Shoulders square & hips
square
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TRAIL LEG DRILL
HOW TO: Push hurdles together Same lines- same 4 reps All trail legs Alternate trail every hurdle
PURPOSE: Hip flexibility Focus on trail leg
COACHING POINTS: Stay tall Compact width of
trail leg Knee through armpit Knee back to middle
HURDLE STEPPING DRILLS
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HOW TO: Pull Hurdles 2-4-6 & reset with
one hurdle space between 2 rights 2 lefts Lead and trail legs
PURPOSE: - Hip flexibility - Now can get rhythm
going
HURDLE STEPPING DRILLS
COACHING POINTS: Stay tall Get a non-stop flow
going Same lead knee/trail
leg emphasis
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DRILLS
Set hurdle on 30”-33”Pull back from wall(fence) 3’-4. 2-25 repsWork all trail legs
Purpose: Isolate Trail Leg
Coaching Points: Watch from side and back Back to middle Knee through armpit Stop-put foot on ground each rep
How to:
WALL DRILL (TRAIL)
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WALL DRILL (LEAD)
HOW TO: Hurdle against wall33’ – 36” height1 step with lead leg driving it up and over to wall15 reps each legPURPOSE: Isolate lead legCOACHING POINT: Stand to sideLead with knee, not with footDrive into hurdle (not lean back)
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INCLINE TRAIL LEG
How to: Set 1 hurdle side at 30”-
other at 33” (creating incline)
Lay trail leg on top of hurdle
Pull trail leg through and forward
10 reps each side
PURPOSE:
Forces trail leg knee to come
through higher
COACHING POINTS:
Make sure to drag foot along
hurdle board
Pull knee to back to middle
MORE HURDLE DRILLS
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TRAIL HOP DRILL
HOW TO: Put hurdle at 30”. Set lead leg hamstring on hurdle board.Hop over hurdle pulling leg through
PURPOSE: Quick reaction for tail leg
COACHING POINTS:Be carefulPractice several times slowlyOnly raise to higher heights if athlete is capable of handlingMake sure athlete lands in proper running position
MORE HURDLE DRILLS CONT’D
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HOW TO FOR “0” Straddle hurdle Lead leg is on ground in
front of hurdle, but to the side
Pull trail leg trough 5-10 reps each side of hurdle
PURPOSE Get rhythm started but still
isolating trail leg
0 – 1 – 2 DRILLS
COACHING POINTS:Compact trail, knee higher than ankle. Armpit,
Back to middle, watch for good high knee up/lead with knee
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HOW TO FOR “1” One step back Lift lead knee-go over
phantom hurdle-trail same as before
PURPOSE Get rhythm started but still
isolating trail leg
HOW TO FOR “2” Add one more step back Now-high knee, lead leg,
trail leg PURPOSE
Get rhythm going
0 – 1 – 2 DRILLS
Compact trail, knee higher than ankle. Armpit,Back to middle, watch for good high knee up/lead with kneeCOACHING POINTS:
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5 STEP DRILL
COACHING POIINTS: Stand to side and watch
that knee leads ahead of foot
Fast action over hurdle & recover to a rhythmic knee movement between
PURPOSE: Continue to emphasize
high knees to make sure they lead with knee and not foot
HOW TO: Put hurdles at regular
spacing (may vary per individual)
3- 5 hurdles Start 6-7 yards from hurdles
(adjust) Start with high knee short
step action Go over hurdle and start high
knee action to next (etc.)
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STARTS TO 1 OR 2
HOW TO: WHEN WORKING WITH SPRINTERS ON START
PUT HURLDES IN OWN LANES WITH 1 OR 2 HURDLES FOR THEM
PURPOSE: CONFIDENCE TO HURDLE
SPEEDCORRECT STEP
IT’S A SPRINT RACE
COACHING POINTS: OBSERVE START TECHNIQUE
STRIDE PATTERNTAKE OFF POINT(ABOUT 6’)
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LAY DOWN DRILLSHOW TO:
1st hurdle low down hurdle/on its regular spot
Put hurdle 2 down 3’ short(put hurdle at 36” setting & lay board on line)
Put hurdle 3’-6’ shortEtc. up to 5 hurdles
PURPOSE: Have athlete sprint normal
through the hurdles “3 stepping”
COACHING POINTS:Show them hurdling is
sprintingPower through stepsConfidence they can 3 step
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Put first hurdle up, Leave others down
Put 1 up at 33”, 2 at 30” and the rest down
Put 1 up at 36”, 2 at 33”, 3 at 30” and the rest down
Put them all up at 30”
Set at normal height & pull out 2 & 4 and go over 1-3-5
(should get 7 steps-may have to cheat hurdles in 4-6”) GO FAST!
EVERYTHING ELSE IS AN ADJUSTMENT
OF THIS STARTING DRILL
WE SELDOM PRACTICE AT FULL HEIGHT OR DISTANCE
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NOW LETS GO TO THE 300METER HURDLES
Obviously you have prepared them by doing all the drills with both legs.
We always use 300’s as conditioning phase to finish workouts (always do these somewhat tired).
Use 300 hurdling to be efficient with both legs and be in great shape – explain why
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BLOCKS TO 5We use this a lot. It’s almost 200m. We go from blocks and
go hard. We finish and walk back and go again.
Watch steps to see they attack and go with closest lead leg(no chopping)
Make sure they go hard enough to get tired so they have
to hurdle tired
Conditioning“Decision Hurdling”
Confidence
Regular spacing
but usually 3”
lower
Have a lane for
girls and boys
Sometimes
sprinters go
outside of each
hurdle to push
them
HOW TO:
PURPOSE:
COACHING POINTS:
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BLOCKS TO 5 AND FINISH- LAST 100M
BLOCKS (TAKE OUT 1ST 5 HURDLES
AND ONLY GO OVER LAST 3)
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BLOCKS TO 1HOW TO:
Go from blocks through 1 hurdle
PURPOSE:Confidence, endurance, teach go hard to 1st
COACHING POINTS: No chopping, normal sprint pattern, hurdle
clearance
BLOCKS TO 2: SAME
300 HURDLE DRILLS
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DECISION HURDLING DRILLMay be most important drill of all
HOW TO:•We usually put 4-6 hurdles on the curve•Spacing doesn’t matter•Athletes run through set & we change spacing on every hurdle (change every set)
PURPOSE:•Confidence to go over with whichever leg comes up
COACHING POINTS•ATTACK, ATTACK, ATTACK, ATTACK (no chopping)