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    Hurdles

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    api-313469173
    This document provides coaching tips and drills for teaching hurdling. It recommends using your best sprinters for hurdling and includes various drills such as hurdle stepping, lay down drills, wall drills, and blocks to 5 hurdles. The key points are to build confidence in the hurdlers through low hurdle drills and techniques like leading with the knee, keeping the trail leg compact, and decision hurdling with variable spacing. Conditioning is emphasized through drills like blocks to 5 hurdles while focusing on correct technique even when tired.

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    Hurdles

    Uploaded by

    api-313469173
    253 views4 pages
    This document provides coaching tips and drills for teaching hurdling. It recommends using your best sprinters for hurdling and includes various drills such as hurdle stepping, lay down drills, wall drills, and blocks to 5 hurdles. The key points are to build confidence in the hurdlers through low hurdle drills and techniques like leading with the knee, keeping the trail leg compact, and decision hurdling with variable spacing. Conditioning is emphasized through drills like blocks to 5 hurdles while focusing on correct technique even when tired.

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    This document provides coaching tips and drills for teaching hurdling. It recommends using your best sprinters for hurdling and includes various drills such as hurdle stepping, lay down drills, wall drills, and blocks to 5 hurdles. The key points are to build confidence in the hurdlers through low hurdle drills and techniques like leading with the knee, keeping the trail leg compact, and decision hurdling with variable spacing. Conditioning is emphasized through drills like blocks to 5 hurdles while focusing on correct technique even when tired.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    253 views4 pages

    Hurdles

    Uploaded by

    api-313469173
    This document provides coaching tips and drills for teaching hurdling. It recommends using your best sprinters for hurdling and includes various drills such as hurdle stepping, lay down drills, wall drills, and blocks to 5 hurdles. The key points are to build confidence in the hurdlers through low hurdle drills and techniques like leading with the knee, keeping the trail leg compact, and decision hurdling with variable spacing. Conditioning is emphasized through drills like blocks to 5 hurdles while focusing on correct technique even when tired.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Some key takeaways are to use your best sprinters for hurdling, include hurdle drills in warmups, and do quality hurdling early in practice.

    Important drills include hurdle stepping, trail leg drills like the incline trail leg drill, and 5 step drills to work on rhythm and high knees.

    300 meter hurdles are used as a conditioning phase to finish workouts to make hurdlers efficient with both legs and in great shape.

    COACHING/TEACHING HURDLES

    by Wayne Clark, M-F Athletic

    I. PHILOSOPHY
    A. Use your best sprinters E. Warm Body
    B. Best athletes F. You can make hurdlers, but it aint easy
    C. Tall G. Prettiest event (or ugliest)
    D. Tough/Committed H. Do Drills with both legs
    I: 4 stepping is ok (learn to alternate)

    II. PRACTICE ORGANIZATION


    III. Include hurdle stepping in warm ups for all S-H-J
    IV. Do hurdle drills early in W.O. (Fresh)
    V. Do quality straight away hurdling early in W.O.
    VI. Do 300 M.H. as your workout or conditioning part of W.O.

    DRILLS (HOW TO - PURPOSE - COACHING POINTS)

    I. HURDLE STEPPING (3 MAIN DRILLS FOR ALL S-H-J)


    How To: A. 7 hurdles set 6 inches between bases
    B. 2 to 3 times through using right lead leg then left lead leg
    Purpose: A. Hip flexibility C. Eliminate fear
    B. High Knee/toe up D. Find hurdlers (dont tell them)
    Coaching Points: A. Stay tall
    B. Lead Knee straight up & straight down
    C. Toe up
    D. Shoulders square & hips square

    How To: A. Push hurdles together C. All trail legs


    B. Same Lines - same 4 reps D. Alternate trail every hurdle
    Purpose: A. Hip flex B. Focus on trail leg
    Coaching Points: A. Stay tall C. Knee through armpit
    B. Compact width of trail leg D. Knee back to middle

    How to: A. Pull hurdles 2-4-6 & reset with one hurdle space between
    B. 2 rights 2 left C. Lead & trail legs
    Purpose: A. Hip flex B. Now can get rhythm going
    Coaching Points: A. Stay tall B. Get a non-stop flow going
    C. Same lead knee/trail leg emphasis

    ** NOW: DRILLS TO WORK SPEED HURDLING


    There are many ways to work the hurdles to practice speed or to get 3 steps. Dont be afraid to lower
    them or move them closer than regular settings.

    I. LAY DOWN DRILLS


    How to: A. Low down hurdle/on its regular spot
    B. Put hurdle 2 down, 3 short (put hurdle at 36 setting & lay
    board on line)
    C. Put hurdle 3 at 6 short
    D. Etc. up to 5 hurdles
    Purpose: A. Have athlete sprint normal through the hurdles 3 stepping
    Coaching Points: A. Show them hurdling is sprinting B. Power through steps
    C. Confidence they can 3 step

    ** EVERYTHING ELSE IS AN ADJUSTMENT OF THIS STARTING DRILL


    Examples: A. Put first hurdle up - leave others down
    B. Put 1 up at 33, 2 at 30 and the rest down
    C. Put 1 up at 36, 2 at 33, 3 at 30 and the rest down
    D. Put them all up at 30
    E. Move spacing to 2 from normal to 1 from normal
    F. 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!
    G. We seldom practice at full height or distance (tell why)

    ** NOW LETS GO TO THE 300 METER HURDLES


    n Obviously you have prepared them by doing all the drills with both legs.
    n We always use 300s as conditioning phase to finish workouts (always do these
    somewhat tired). Use 300 hurdling to be efficient with both legs & be in great
    shape - explain why

    DRILLS
    I. BLOCKS TO 1
    How to: A. Go from blocks through 1 hurdle
    Purpose: A. Confidence, endurance, teach go hard to 1st
    Coaching Points: A. No chopping, normal sprint pattern, hurdle clearance

    II. BLOCK TO 2 SAME

    II. WALL DRILL (LEAD)


    How to: A. Hurdle against wall
    B. 33-36 height
    C. 1 step with lead leg driving it up & over to wall
    D. 15 reps each leg
    Purpose: A. Isolate lead leg
    Coaching Point: A. Stand to side B. Lead with knee, not with foot
    C. Drive into hurdle (not lean back)

    III. WALL DRILL (TRAIL)


    How to: A. Set hurdle on 30-33 C. Work all trail legs
    B. Pull back from wall (fence) 3-4 D. 2-25 reps each leg
    Purpose: A. Isolate trail leg
    Coaching Points: A. Watch from side & back C. Back to middle
    B. Knee through armpit D. Stop-put foot on ground each rep
    IV. INCLINE TRAIL LEG
    How to: A. Set 1 hurdle side at 30 - other side at 33 (creating incline)
    B. Lay trail leg on top of hurdle board
    C. Pull trail leg through and forward
    D. 10 reps each side of hurdle
    Purpose: A. Forces trail leg knee to come through higher
    Coaching Points: A. Make sure to drag foot along hurdle board
    B. Pull knee to back to middle

    V. TRAIL HOP DRILL


    How to: A. Put hurdle at 30 B. Set lead leg hamstring on hurdle board
    C. Hop over hurdle pulling trail leg through
    Purpose: A. Quick reaction for trail leg
    Coaching Points: A. Be careful
    B. Practice several times slowly
    C. Only raise to higher height if athlete is capable of handling
    D. Make sure athlete lands in proper running position

    VI. 0-1-2 DRILL


    How to: For O A. Straddle hurdle
    B. Lead leg is on ground in front of hurdle, but to the side
    C. Pull trail leg through
    D. 5 to 10 reps each side of hurdle
    Purpose: A. Isolate trail leg & pull it clear through to the ground
    Coaching Points: A. Compact trail B. Knee higher than ankle
    C. Armpit D. Back to middle

    How to: For 1 A. One step back


    B. Lift lead knee- go over phantom hurdle-trail same as
    as before
    Purpose: A. Get rhythm started but still isolating trail leg
    Coaching Points: A. Lead leg goes over phantom hurdle/only trail actually goes
    over hurdle
    B. Same as O
    How to: For 2 A. Add one more step back B. Now-high knee, lead leg, trail leg
    Purpose: A. Get rhythm going
    Coaching Points: A. Watch for good high knee up/lead with knee

    VII. 5 STEP DRILL


    How to: A. Put hurdles at regular spacing (may vary per individual)
    B. 3 to 5 hurdles
    C. Start 6-7 yards from hurdles (adjust)
    D. Start with high knee short step action
    E. Go over hurdle & start high knee action to next (etc.)
    Purpose: A. Continue to emphasize high knees to make sure they lead
    with knee and not foot
    B. Can do a lot of work and not get tired
    Coaching Points: A. Stand to side and watch that knee leads ahead of foot
    B. Fast action over hurdle & recover to a rhythmic knee
    movement between

    VIII. STARTS TO 1 OR 2
    How to: A. When working with sprinters on starts, put hurdlers in own
    lanes with 1 or 2 hurdles for them
    Purpose: A. Confidence to hurdle C. Correct step
    B. Speed D. Its a sprint race
    Coaching Points: A. Observe start technique C. Take off point (about 6)
    B. Stride pattern

    III. BLOCKS TO 5 (We use this a lot. Its almost 200m. We go from blocks and go hard.
    We finish and walk back and go again.)
    How to: A. Regular spacing but usually 3 lower
    B. Have a lane for girls and one for boys
    C. Sometimes sprinters go outside of each hurdle to push them
    Purpose: A. Conditioning C. Confidence
    B. Decision Hurdling
    Coaching Points: A. Watch steps to see they attack and go with closest lead leg
    (no chopping)
    B. Make sure they go hard enough to get tired so they have
    to hurdle tired

    IV. BLOCKS TO 5 AND FINISH - Last 100m

    V. BLOCKS (Take out 1st 5 hurdles and only go over last 3)

    VI. DECISION HURDLING DRILL - May be most important drill of all


    How to: A. We usually put 4-6 hurdles on the curve
    B. Spacing doesnt matter
    C. Athletes run through set & we change spacing on every
    hurdle (change every set)
    Purpose: A. Confidence to go over with whichever leg comes up
    Coaching Points: A. Attack, Attack, Attack (no chopping)

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