Transcript Hurdle Technique

High Hurdle Technique
Tony Veney
USATF
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Shuffle Hurdle drill
10 Meter run up
1.80
1.80
1.80
2.10 (2.50)
1.80
1.80
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2.10 (2.50)
1.80
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2.10 (2.50)
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2.10 (2.50)
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2.10 (2.50)
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2.10 (2.50)
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2.10 (2.50)
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3.60
5.40
7.50
9.30
11.10
12.90
15.00
16.80
18.60
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24.30
26.10
27.90
30.00
31.80
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35.40
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41.10
42.90
45.00
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48.60
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56.10
High Hurdles
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Only train what you can bring to the track
Start with a general hurdle model and
plug your hurdler in – no hurdle clones
(R.M./Mamie Rawlins/Bobo J)
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This is a sprint event!
No Failed sprinters – no speed rejects!
This is the reason why the 3-step rhythm
is so difficult to teach and master!
The Start
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Block settings
Feet placement – lead in the back block
Block variations
Set position
Arm attack
No “hoop” starts
Hurdle Acceleration
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1st four steps
Last four steps – push and cut
To 7-step, or not to 7-step – problems
with posture and transitional coordination
– being tall is not enough (3 HH’ers all
6’5” that took 8 steps)
Speed Development
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Know your energy systems
Strength
Power
Seven seconds or less
Coordination and posture
Short bounds
Development is the result of maximal efforts
within a short time frame – the longer you go
the less you get
Speed Work
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Cross Country – don’t be mad!
Rhythm endurance
12+ hurdle clearances
“Nehiamiahs” – Brooks Johnson
“Work” is the result of tolerance and
capacity and is a % of the previous slide
Hurdle Rhythm
Shuffle rhythm – watch how you
sprint
 Hip training – you run on you feet
but from your hips
 Rhythm Endurance
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Take-off Tech
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Body position at T.O.
Run into the hurdle from the hip
Vertical shin angles at T.O.
Be patient on the T.O. and leave the T.O.
foot behind
Finish the take-off by leaving the trail foot
behind you and don’t be in a hurry to get
on the hurdle.
Take-off Tech
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A proper hurdle take-off allows the hips to have as much
clearance velocity over the hurdle as possible.
If you rush the take-off the hips are not past the hurdle
when the trail starts to move toward the hurdle causing
the the trail to actually pass the hips before the
clearance is finished.
If you “hot step” the hurdle this will rush the trail flipping
the trail foot.
The cue for the coach is to see if the hips slow down
and/or bounce the hurdle which is an indication of the
hips slowing down into the track and as yu slow down
you have to go vertical.
Hurdle Stride Tech
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Lead arm mechanics –pronated arm – freestyle swim
backward into the shoulder – the trail moves down
below the knee and back for women and almost a high
90 degree arm swept back under the knee for the men
Off arm mechanics – reach for your gun and then
bounce the radius forward into the humerus
Take off distance – touchdown distance
Lead leg mechanics – drive the lead knee up at the
hurdle (navel high) until the trail foot leaves the ground
– the height of the knee will determine knee flexion over
the hurdle (straight or bent knee)
Touchdown Tech
Folded trail leg - trail foot is pulled off
the ground and is accelerated into the
fold
 Trail leg rotation
 Shin is vertical at touchdown
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Tech Between the Hurdles
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Low heel recovery – connected to
“invisible hands”
Scissor bound – big hip power - drill
Hurdle distance versus running distance –
the key to the 3-step fear factor
Stride length considerations
Finish Tech
Five steps and dip – freestyle swim
 You must push through the dip - not
a passive lean or head drop
 Run finishes at practice
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What???