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Comprehensive Hurdle Training Program for Athletes

Philosophy focuses on goal setting, mental preparation, nutrition, physical training, and rest. Training involves a structured weekly schedule with specific workouts for speed, agility, strength, and endurance. Emphasis on setting and achieving goals, maintaining a training journal, and improving performance through consistent effort and discipline.

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Comprehensive Hurdle Training Program for Athletes

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  1. Hurdle Training Brandi Menegatti brandi.menegatti@yahoo.com

  2. The philosophy of this track program is to facilitate the athlete to perform at his or her highest level. This will be achieved through:  Setting goals  Enhancing mental preparation  Nutrition  Physical training  Rest Training Philosophy

  3. Water –all day everyday Warm Clothes Sunscreen To Be GREAT: Flats/Spikes Journal Mind Gym: An Athlete’s Guide to Inner Excellence Think, Say, Do!

  4.  Daily/Weekly/Seasonal Goal  Write the goal  Record the workout  Reflect on the workout  Daily diet Journal

  5.  1stgoal: BE FIT!  2NDgoal: technique  3rd goal: race plan efficiency/execution GOALS  100H/110H –with sprinters : 300H – with 800

  6. Monday: Intense interval training -Weights Tuesday: Specific training -Speed work and agility training – specific event training –Circuit plyos Wednesday – Rest/Recovery –Weights-Nutrition Thursday–Speed work and specific event training – Circuit training Typical Training Week Friday–Sharpen Up – blocks, handoffs, steps, etc – Weights Saturday: mileage Sunday: OFF

  7. JAN2019 REAL TRAINING SUN MON TUE WED THU FRI SAT 01 02 03 04 05 Happy New Year! Pre: HC#3/HC #5 Post: Day #1 (strength) phase 2 Pre: HC#6/MO Post: ACD/ Day 2 (strength) phase 2 Pre: HC#1/HC#5 Post: (ST2) Pre: HC#2/ HC#4 Post: (ST1) 06 07 08 09 10 11 12 Pre: Yogi Day Post: (ST2) Pre: HC#1/ HC#4 ½ Spider man Stair circuit Post:C2 Pre: HC#3/MO Speed Technique 4x20m ins & outs Post: Day #1 (strength) phase 3 Pre: HC#1/ HC#6 30m RR Post: C1/ ACD Pre: HC#6/ MO Matt#1 10x200 tempo Post: KG/ Day #2 (strength) phase 3 Pre: HC#2/ HC#4 Starts 4x 30m fly Post: (ST1) Pre: HC#1/ HC#5 Race Day UCCS Post: (ST2) 13 14 15 16 17 18 19 Pre: Yogi Day Post: (ST1) Pre: HC#2/ HC#4 2x 600 2x400 2x200 (2min rest / 4min set) Post: C1 Pre: HC#3/ MO Matt #2 Starts/hurdles 4x150m Post: Day #1 (strength) phase 3 Pre: HC#2/ HC#5 30min RR Post: C2/ KG Pre: HC#6 /MO 4x400, 2x200 Post: ACD/ Day #2 (strength) phase 3 Pre: HC#1/ HC#5 Starts Hurdles 6x curve- parachutes Post: (ST2) Pre: HC#2/ HC#4 Easy 20 min RR Post: (ST1) Sample Month 20 21 22 23 24 25 26 Air Force Post: Yogi Day (ST2) Pre: HC#1/ HC#4 Ladder 1-5. 5-1 Post: C2 Pre: HC#3/MO Sleds Starts 4x200 ins and outs Post: Day #1 (strength) phase 3 Pre: HC#1/ HC#6 40min RR Post: C1/ ACD Pre: LM Square Bleachers x10 Post: KG/ Day #2 (strength) phase 3 Pre: HC#2/ HC#4 Continuous Relay Post: (ST21) Pre: HC#1/ HC#5 Easy 20m RR Post: (ST2) 27 28 29 30 31 Air Force Post: Yogi Day (ST1) Pre: HC#1/HC#4 5x400 2x200 Post: C2 Pre:HC#3 Matt #1 Hurdles Starts In & outs Post:Day 1 (strength) Phase 3 Pre:HC#!/HC#6 40 min RR Post:C1/ACD Pre:LM 2x300 2x150 Post:KG/Day 2 (strength) Phase 3

  8.  Run CROSS COUNTRY OR PLAY VOLLEYBALL!  Running- Extensive repetitions (i.e. repeat 2-4’s, grass runs, bleachers)- improve aerobic capacity!  Hurdling-Focus on strength and repetition of movement  Stationary drills- Hurdle stretches, hurdle mobility, hurdle drills  Movement drills-Skip drills  Conditioning drills- 4 step drill Pre-Season  Hip Strength and Flexibility-*Early season focus  Circuit Lifting

  9.  Weight room:  20 secs on, 20 secs off, 20 sec on, switch  Exercise circuit  Squat jumps  Push-ups  Mountain Climbers  Reverse Push-ups  Burpees  Ankle pogos  V-sits  Donkey Kicks  Ice Skating  Tuck jumps  High knee switch  Wall drill PRE-SEASON LIFTING  Improvise! –stair circuit

  10.  INDOOR IS A TRAININGMESO-CYCLE  Intensive reps – speed endurance  Racing is considered a ”Quality Day”  Accelerations – banana hurdles Mid-Season (Winter – March)  STARTS –Extremely important for hurdlers*  Up by 3, regular height by end of Feb  Fear of hurdle, Fear of distance  Slowly incorporate more reps over hurdles  Progression –if you can’t hit through 3h, why do 6h?  100/110h –ALWAYS JAMMED  300H –cone accelerations – mystery spacing

  11. Lift Phase 1  Kips  DB Side Lunges 3x12  Plank DB Row 3x12 Winter Lifting  1 Leg Glute bridge w/ weight (1 min hold)  DB flys 3x12  Bent over reverse fly 3x12  Split lunge jump/ overhead press 3x12  Push ups to failure

  12.  Hurdling 2x week is PLENTY!  GOAL Determines and extra day  100/110m – starts over 3,2,1 – starts over 5,4,3,2,1 (on speed day)  250/breaks (build to last 3 hurdles)  53s  Broken hurdles –5 hurdles: 30-45 sec rest – 3 hurdles Favorite Workouts  NO UGLY TRACK!

  13. TRACK AND FIELD March 5-10 Word of the week: EFFORT Warm-up / Hip complex #1 and #6 Sprinters: Ladder (6, 4, ,3, 2 – 400 jog x2) HJ (J.V.) – Approach, Circles, 8s P.V. (J.V.)- hash mark steps Distance: "J-Mar": 1600, 400, 1000, 400, 1000 (Lift) Monday: Tuesday: Warm -up Sprinters: skill – bounds-sticks/banana hurdles/starts: 2x 20, 2x30, 2x40 Hurdlers: Drills – starts: 1x5,4,3H, 2x2H, 2x1H LJ/TJ-Board work, highs knees to pit 7 step, power skips walking knee drive HJ/P.V – Varsity jump day Sprinters/Jumpers - Lift Distance: LM/LS, Recovery Run, SAM-E End of Winter Wed: Thursday: Friday: Saturday: Scrimmage @ Dutch – HJ/LJ/TJ Warm-up Sprinters: 20 min run, circuit, jane fonda, hurdle stretches, roll out, ice Distance: 220 Breakdown: starts @220, the cut 20m per rep to 80m (lift) Warm-up – Those at scrimmage do Wed workout Sprinters: Skill – starts, hand-off, 3x150 Hurdlers – drills – 300H (2x4H, 2x3H, 2x2H) HJ/PV – Varsity jump day LJ/TJ – steps and marks Distance: LM/L/S, Long Run, SAM-E Practice @ 9 a.m. Pre-meet (sharpen up) Dutch Clark: 8:15 CSU-P: 9:00

  14. Track & Field March 26-March 31 Word of the Week – Grind Warm-Up Sprinters: 250 break 400/300H: 53s Distance: 2-4x200, tempo on square, 2-4x200 – lift J.V. - jumps Monday: Tuesday: Warm-up Sprinters: technical work – 3 x 150 - lift Distance: LM/LS, Recovery Run, SAM- Easy Jumpers: runway work, knee drive HJ – varsity End of March Wed: J.V. meet Warm-up Sprinters: recovery run – pre-meet Distance: 4x300, 4-6x200 -Lift Thursday: La Junta meet J.V – recovery run-lift Sprinters: 12x tempo 200 - lift Distance: LM/LS, Recovery Run, SAM- Easy Friday: Pre-meet for County Recovery Run – lift for La Junta Saturday: County Meet

  15. Lift Phase 2  Jump squats 3x6 or hex bar  DB bench 3x 6 In Season Lifting  DB single leg step up (quick knee drive to extention)  DB Rows or Running Arms  DB Side lunge / curtsey 3 x 6  Partner plank push up ( push up, high 5) 3 x 20  Bands

  16. Track April 9-14 Word of the Week: PASSION Warm-up Sprinters: 250 breaks J.V. HJ/ P.V – jump day and stadiums Distance: 53’s - 4 x 800, 2 x 150–Lift Dyllan – Over 5,4,3,2,1 Monday: Tuesday: Warm-Up Sprinters: Banana Hurdles, Sticks, Starts, Hand-offs, lift Hurdles- Over 3,2,1 HJ – Varsity LJ/TJ – Knee drive, boards(feet under you) – 5 step, mid marks Distance: LM/LS, RR, SAM-Easy Wed: J.V. Meet @ Dutch Clark – released @ 2:30 Warm-up Sprinters: tempo 300s Distance: 2x4x200, Lift Thurs: Recovery – tempo 300s for J.V. Distance: Oregon - EZD long enough to get 10 strides in-leave 5:30 CSU-P - LM/LS, EZD - 30-40 min, SAM-Easy Sprinters: Oregon – warm-up, hand-offs, starts- Leave 5:30 CSU-P – warm-up, starts, hand-offs HJ – approach LJ/TJ – mat, hurdle, board – knee drive, landing, box jumps Friday: Saturday: Pre-meet – Practice @ 9 a.m. Run FAAAAAAAAAAAAAASSSSSSSSSSTTTTTTTT!

  17. Track & Field April 23-28 Word of the Week: PERFORM MONDAY: TUESDAY: WEDNESDAY: PRE-MEET THURSDAY: FRIDAY: SATURDAY: Warm-Up Throwers: mental prep 100-200: 250 breaks 200-400-800: 53s 1600-3200: 4x800, 2x150 Distance: lift Transition Week/ Kick Ass Warm-up Distance: LM/LS, RR, SAM-E Sprinters: banana hurdles, parachutes, starts, hand-offs Jumpers: Hurdlers: Starts over 3, 2, 1 then above High Jumpers: Monday workout TEAM BUILDING! FS NO PRACTICE, BUT RECOVERY RUN PACTICE @ 10 A.M.

  18.  100H/110H –ALL OUT!  Exceptions –Alternate on purpose  3 step –4 step at a specific hurdle  300mH – depends on the athlete  Most need a plan and need to count steps (17/4-19)  Determine pace by experience & fitness level  Early season, hit 3 or 4 then alternate  Mid season, hit 5 or 6, then alternate  Late season, usually always hit 6  Concentrate through the end  Run the 4x4 RACE PLAN  Video is your best friend!

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