Transcript Long Hurdle Keys

Long Hurdle Keys
Tony Veney
Level I-II-III Instructor
Long Hurdle Keys
 A number of short hurdle workouts can
be used to train the long hurdles
 When space is limited
 When the weather is rough
 Cut the recovery and increase the
sets/reps
Long Hurdle Keys
 Event Modeling is just as important as in
the short hurdles
 The 1st 3 hurdles are adrenalin – be
careful here – smooth out the
acceleration
 Hurdles 4-5-6 is where the race really
develops
Long Hurdle Keys
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Hurdles 7-8
Arm action must stay aggressive but low
This is where the medals are decided
Running 4x4 in and off the hurdles
Steering practices
long and short set-ups
turn and go runs
20-10-15-25 meter runs
Long Hurdle Keys
 Don’t mix the rhythms
 Short and long arm action
 Meanness – tolerance and capacity
workouts
 Strength endurance training
 Speed endurance training
 Ability to attack aggressively in the face
of increasing fatigue
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Hurdle run around workout
1-2 x 1-5 with a walk back recovery
Stand in front of H1 – run over H5
Stand in front of H2 – run over H6
Stand in front of H3 – run over H7
Stand in front of H4 – run over 8 to finish
Long Hurdle Keys
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Run 20m hurdle down and backs
Use 3 lanes using an even – odd – even
Use 3 lanes using an odd – even – odd
Use 3 lanes with:
 Lane 1 with the great foot
 Lane 2-3 at random spacing to enhance the
steering ability
Long Hurdle Keys
 Broken runs
 Running 300’s with:
 Hurdles – flat – hurdles
 Flat – hurdles – flat over H8 to the wire
 Hill runs with hurdles with even/odd spacing
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“Team Thinner” – Builds a “Big PUMP”
600 – 400 @ 75% flat and last 200H
500 – 300 @ 75% flat and last 200H
400 – 200 @ 75% flat and last 200H
300 – 100 tech run – and last 200H
Long Hurdle Keys
 Step Pattern Rhythm Work
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Step Pattern
Steps
Spacing
Approach
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17 steps
17 steps
17 steps
16 steps
15 steps
17 steps
16 steps
15 steps
5
5
7
7
7
9
8
9
12.25m
13.00m
16.00m
17.00m
17.90m
19.80m
19.00m
22.20m
15.00m
15.00m
15.00m
15.00m
15.00m
30.00m
30.00m
30.00m