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USA Track and Field Level 1 Coaching School

Hurdle Events. USA Track and Field Level 1 Coaching School. Preview. A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training. Introduction and Philosophy.

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USA Track and Field Level 1 Coaching School

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  1. Hurdle Events USA Track and Field Level 1 Coaching School

  2. Preview A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

  3. Introduction and Philosophy Hurdling is sprinting with rhythm Our focus, first, last and always must be establishing and maintaining SPEED between and over the hurdles!

  4. Rules For Competition • Intentionally knocking down a hurdle results in disqualification • Trailing the leg or foot alongside the hurdle results in disqualification

  5. Hurdle Phases(p. 63-64) • Approach • Take-Off • Clearance • Landing • Re-acceleration

  6. Outline A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

  7. Technique Checklist • Head and Chest • Lead Leg • Trail Leg • Lead Arm • Between Hurdles

  8. Head and Chest • Deviate chest position as little as possible • Head in normal sprinting position • Eyes focused on next hurdle • Shoulders level and parallel to hurdle • Maintain forward lean (torso position) until foot makes contact

  9. Lead Leg • Knee Drive – on take off • Toe pulled back • Snap leg down when heel reaches hurdle • Avoid locking - over and down • Drive off ball of foot

  10. Trail Leg • Knee under arm pit • Heel close to hip • Toe pointed forward • Pull knee over hurdle, push foot to track

  11. Lead Arm • Eye level at takeoff • Elbow parallel to lead knee • Arm bent at 120 degrees during reach, and pull back • Hand sweeps back below trailing knee

  12. Between Hurdles • Vigorous drive off hurdle into first stride • Aggressive acceleration • Good high-knee sprint action on balls of feet • Slightly shortened last stride to hurdle • Full extension of take off leg

  13. Hurdle Technique

  14. Hurdle Technique

  15. Hurdle Technique

  16. Hurdle Technique

  17. Hurdle Technique

  18. Hurdle Technique

  19. Hurdle Technique

  20. Hurdle Technique

  21. Hurdle Technique

  22. Hurdle Technique

  23. Hurdle Technique

  24. Hurdle Technique

  25. Hurdle Video Slow MotionTime Trial

  26. Preview A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

  27. Teaching Progression • Simple to difficult • “whole” method rather than “parts” • Gradually modify sprint mechanics • Once mastered…drill at similar speeds • Use appropriate cues

  28. Teaching ProgressionSystematic approach • Straight leg bounding • Fast-leg routines • Introduce system of barriers (sticks n bricks method) • Half hurdling over barriers • Rhythm to first hurdle • Rhythm between hurdles

  29. Preview A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

  30. Start to First Hurdle • Use a normal sprint start from blocks • Highs 7 to 9 strides to first hurdle Intermediates Boys 21 to 23 strides to first hurdle, girls 22 to 25 • Even number of strides to first hurdle - lead leg in back block • Odd number of strides to first hurdle - lead leg in forward block

  31. 300/400m Hurdles • Rhythm and uniform stride length • Consistent stride pattern • Ability to alternate • Advantage of left lead leg • Work all phases of race in practice • Plan the race and race the plan

  32. Preview A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

  33. High Hurdle Drills • Without Hurdles • Lead / Trail Skip 3 x 20m • Lead leg Wall 10-15 • Trail leg Wall 15 • Low fast leg 3 x 20m

  34. High Hurdle Drills • With Hurdles 5 Step, Trail Leg 6-10 meters apart 5 Step, Lead Leg 5 Step, Top 3 Step, Trail Leg 3 meters apart 3 Step, Lead Leg 3 Step, Top 1 Step, Trial Leg 1 meter apart 1 Step, Lead Leg 1 Step, Top

  35. 300/400 Hurdle Drills • Alternating • Line hurdling • Repetition hurdling • Steering • Irregular spacing • Jog and attack • Stride Pattern • Count • Reduce spacing

  36. Preview A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Faults and Corrections I. Training

  37. Hurdle Faults Philosophy of correction • Hitting first hurdle • Too high over hurdle • Floating over hurdle • Loss of speed between hurdles • Chopping steps • Off Balance off hurdle

  38. Preview A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

  39. Training

  40. Training Considerationsfor developing athletes • No hurdle is too low • Strength • Rhythm • Reduce hurdle height • Reduce hurdle spacing • Reduce fear factor • Adequate warm up • Mimic Sprint Training

  41. Review A. Philosophy B. Rules C. Phases D. Technique E. Teaching progression F. Long Hurdles G. Drills H. Hurdle Faults I. Training

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