Shelia Burrell, Two –Time Olympian Sprints, Hurdles, Jumps Coach Georgetown University Washington, DC [email protected] Hurdles. Cliff Rovelto – Head Coach Kansas State University Gary Winkler – Former Head Coach University of Illinois Tony Wells – Colorado Flyers Track Club
Gary Winkler – Former Head Coach University of Illinois
Tony Wells – Colorado Flyers Track Club
Bob Kersee – Former Head Coach UCLA, Olympic Coach
Dennis Shaver – Head Coach Louisiana State University
Tudor Bompa – Periodization: Theory and Methodology of Training
Todd Henson – Former Coach Olympic Silver Medalist in Pole Vault, Toby Stevenson. Currently Director of Athletic Development in Germany
Vince Anderson – Assistant Coach Texas A & M University
Ralph Mann – The Mechanics of Sprinting and HurdlingAcknowledgements
Those who know are going in a direction. WHY will always be victorious over those who only know HOW
Rhythm, Rhythm, Rhythm.My Philosophy
# of Strides to Hurdle #1 8 are going in a direction.
# of Hurdle Clearance Strides 10
# of Strides between hurdles 27
# of Strides from H10 to Finish 6
TOTAL # OF STRIDES 51
Distance to Hurdle #1 13m/13.72m
Distance b/t Hurdles 8.5m/ 9.14
Distance off H10 to finish 10.5m/14.02mWhat are we working with?100/110H
Stride pattern to hurdle #1: (8 stride pattern is recommended)
Measurement begins from the starting line in meters for the average pattern.
Trail leg (power) should be in the front block setting.
100 METER HURDLES
Start Line| .60 | 1.65 | 2.95 | 4.40 | 5.95 | 7.60 | 9.35 | 11.05 |T.O. |h1
110 METER HURDLES
Start Line| .60 | 1.70 | 3.05 | 4.55 | 6.20 | 8.00 | 9.90 | 11.70 |T.O. |h1AVERAGE STRIDE PATTERN START LINE TO HURDLE #1
Sprinting through the Hurdle recommended)
Active foot plant at Take Off
Leading with the knee
Angle of attack (Depends on height of athlete)
Shoulders forward - “Step Down”
Trail arm action
Flight Path of Center of Mass (determined @ TO)
Front Side Mechanics (Action/Reaction)
Low heel recovery between hurdle (Shuffling)
Posture at Touch Down, run off trail leg
Sprinting away from the HurdleHurdle Mechanics
Hurdle PR = 15.00 sec recommended)
Time to H1 = 2.7 sec
Time off H10 = 1.4 sec
Time H1 – H10= 10.90
Avg R U for 9 Hurdles = 1.21 se (10.90 / 9)
Avg Velocity for R U’s = 7.03 m/s
Velocity = distance divided by time
76.6m / 10.90 = 7.03 m/s
Set up Hurdle Drill at 7.03mTrain to Run Goal Rhythm Units (UR)
Female (100H) recommended)
Developing : 100m + 2.0
Accomplished: 100m + 1.5
Elite: 100m + 1.0
Developing: 100m + 4.5
Accomplished: 100m + 3.5
Elite: 100m + 2.5-3.0Goal Setting
–Hills (Long and Short Hills)
Density of application: 1- -2 times in 7 days
To improve speed, one or both of these components must increase.
Find the athletes optimal stride length and stride frequency. Because of Anthropometric difference (height, leg length, body build) you have to decide which component will give you the most bang for your buck.
It is possible to improve one at the expense of the other and still see significant improvement.
All efforts of improve stride length and stride frequency must be taught within the parameter of sound technique.
***Never let training stray away from your pursuit of happiness, i.e. SPEED and more SPEED.
You don’t run slow to run fast, your run fast to run faster!
Full extension of knee, hip and shoulder (Hip Extension) at lower intensities and models progressive acceleration rhythms is Vince Anderson’s
Front shin angle as it relates to body angle. You want to see a straight line from support leg to head.
Recovering shin angle should be less than parallel to ground for first 3 steps
Cue – “ push push push” “bomp bomp bomp”What to Look For
Push-Push-Push at lower intensities and models progressive acceleration rhythms is Vince Anderson’sPosture
In maximum speed sprinting the following muscles are responsible for hip extension: the gluteal muscles, the adductor muscles, the hamstrings.
Max Speed Mechanics
Step over the opposite kneeMax Speed
Speed endurance is an athletes ability to maintain high levels of speed for long periods of time.
Speed levels of speed for long periods of time.
100m 500m max
200m/100mh 800m max
400m 900m max
100m/200m/100h 800m max
400m/400ih 1200m maxMaximum Volume Ranges
MEAN IMPROVEMENTS IN RACING TIMES levels of speed for long periods of time.
Long & Steady .10 2.60 6.30
FartLek .15 2.05 7.65
Long Sprint .20 3.90 8.40
Interval Sprints .20 3.40 7.80
Interval Series .20 2.95 8.00
Endurance Intervals .10 1.95 7.50
Pace Intervals .30 3.60 11.05
Uphill Intervals .30 3.85 12.85
Combinations .25 3.30 9.35Most Bang for your Time ($$)
0 – 60m Accelerate “Get out” take advantage of 6-7 secs of FREE ATP
60-90m Transition “Relax/Maintain” but don’t slow down. Take a breath
90 – 150m Accelerate “Surge” off the turn. Open up increase stride length, cover ground, relax upper body, take a breath
150-200m Short and quick, increase frequency, drive elbows back, stay forward.200m Race Model