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

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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


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 VideoHurdle Video

Slow MotionSlow Motion

Time TrialTime Trial

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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

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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

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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

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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

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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

USA Track and Field Level 1 Coaching School

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