Hurdles
"Controlled and Graceful Aggression Through Explosion"
Musts for Hurdlers
* Attack and be relentless
* There is NO hesitancy or fear
* Violently push into a tall running posture
* Smooth violence
* Push
NUTS AND BOLTS OF 100 meter HURDLES
* The short hurdle races are 100m Hurdles for Women
* Sprint over 10 equally spaced barriers
* Requires speed (especially for women), power, coordination, and balance
* Consistency of a mechanically sound runner brings success
* The women's 100m Hurdle race consists of 10 hurdles set at 33" in height.
* The distance to the first hurdle is 13m and the distance between 8.5m
* The final run after the last hurdle is 10.5m.
START and APPROACH
* A smooth, explosive start and maximum acceleration to the first hurdle is the goal to attain the fastest possible rhythm and optimal time between the hurdles.
* Most women will employ 8 strides to the first hurdle. Although there are women who use 7, the standard thinking is 8 shorter strides from the blocks will permit greater acceleration than 7 longer strides. The 8-step hurdler is more likely to carry a quicker rhythm over the hurdles because the hurdler has 1 more stride than the 7-step hurdler to exert force.
* The start of the race should be attacked with a push for the first 4-5 strides that one would see in normal sprint acceleration. The last 3-4 strides should see a more upright body position to prepare for the first hurdle clearance. Looking up too soon and popping up too quickly should be avoided.
* The goal of the hurdler is to create the greatest amount of force to the track in the shortest amount of time (called impulse). Athletes should be reminded to think of "pushing" as in "pushing up a hill," applying force downward to push to vertical. Often athletes will "reach" instead of applying downward force.
* A hurdler who competes in other sprint events should use the same block settings in those events as they use for the lead leg/ trail leg in the hurdles.
* Breathing Model: The breath should be held as you go up in to the set position in the blocks and a quick breath blown out (exhale) at hurdles 1-3-5-7-9. Elite hurdlers will likely use a 1-4-7-10 model of breathing. The reasoning is an athlete can produce more force when actively holding their breath . Sustained maximum motor firing can only be maintained for approximately 2 1/2 seconds and athletes who can master the breathing model will be at a distinct advantage.
* The goal to the first hurdle is to generate velocity through the barrier and to increase the stride frequency for the succeeding hurdles. A fast time to the first hurdle, as many athletes and coaches think, does not always set the hurdler up for optimal success in the succeeding hurdles.
HURDLE CLEARANCE
Clearance is the key - clearance is relative to performance. The more time spent in the "air" means less time on the ground producing force, which we need to be doing.
The distance that the athlete takes off from the hurdle at take-off is the most important factor in clearance height. The take-off distance affects the angle of travel, and nothing can be changed once the athlete leaves the surface.
The angle of travel determines distance in landing and is the determining factor in touchdown.
Distance in landing affects speed to the next hurdle and timing to take-off. If too far - you sail. If hurdler is too close - you vault.
Recommended take-off and touch-down distance ranges: Women Take-off: 1.95-2.10m; Women Touchdown: .80-1.0m
The parabolic curve should be as flat as possible over the hurdle and is determined on take-off.
Hurdling is a continuous action. Any deceleration or hesitation in the layout clearance is a detriment. Many hurdlers "freeze frame" or stall during the clearance on top of the hurdle. Continuous arm swing and an active trail leg are very, very important.
All sprinting is controlled by the arms. Research shows the arms precede the legs in sprinting. Even though the hurdler never reaches maximum speed, the hurdles are a sprint event stressing the arm mechanics in not only the acceleration phase, but in creating velocity through the hurdles.
The shoulders/hips should be square to the hurdle as the athlete attacks the barrier.
The hurdler attacks the hurdle with the lead arm driving in front of the chest (not across the mid-line of the chest***) at shoulder level. ***this would cause imbalance
TRAIL LEG
The plantar flexors of the trail leg must be allowed to complete the drive, with full extension of the trail leg joint at take-off. The hip circle continues through the thigh crossing parallel to the barrier. Pulling the trail leg through its complete action is critically important.
As the active trail leg comes forward, the opposite reaction is produced with the backward swing of the lead arm. These actions must be equal in order for the shoulders to stay square with the hurdle, with the lead arm going down and the around the trail leg to counteract the leg mass.
The trail leg knee should come through the armpit and fully reload to the front high knee position. Women can often "get away with" not fully reloading the front high knee.
The three strides between the hurdles are shorter than normal sprint strides. The first stride off the hurdle is the shortest, with the second the longest and the follow-up stride shorter due to the upcoming hurdle.
NUTS AND BOLTS OF THE 300 METER HURDLES
The Start (H1): EXPLODE. Make this a race within the race to get to the first hurdle
The Backstretch (H2, H3): You'll be up and tall before the first hurdle and the 2nd
The Curve (H4, H5): Scrunch more...you'll need to keep that form/look at a spot and watch the runners go beyond that spot.
The Homestretch (H6, H7): Propel your body forward like you're falling forward
The Finish (H8, end, +1m): Sprint with everything you have at least 1 meter more than a 300. You never, ever stop after the last hurdle or the finish line. Always go past the line with your lean!