BY: WAYNE CLARK M-F ATHLETIC YOU CAN MAKE HURDLERS, BUT IT AIN’T EASY PRETTIEST EVENT (OR UGLIEST) DO DRILLS WITH BOTH LEGS 4 STEPPING IS OK (LEARN TO ALTERNATE) USE YOUR BEST SPRINTER BEST ATHLETES TALL TOUGH/COMMITTED WARM BODY Include hurdle stepping in warm ups for all S-H-J Do hurdle drills early in work out (fresh) Do quality straight away hurdling early in work out Do 300MH as your workout or conditioning part of work out HOW TO: 7 Hurdles set 6 inches between bases 2-3 times through using right lead leg then left lead leg PURPOSE: Hip flexibility High knee/toe up Eliminate fear Find hurdlers (don’t tell) COACHING POINTS: Stay tall Lead knee straight up and straight down Toe up Shoulders square & hips square HOW TO: Push hurdles together Same lines- same 4 reps All trail legs Alternate trail every hurdle PURPOSE: COACHING POINTS: TRAIL LEG DRILL Hip flexibility Focus on trail leg Stay tall Compact width of trail leg Knee through armpit Knee back to middle HOW TO: Pull Hurdles 2-4-6 & reset with one hurdle space between 2 rights 2 lefts Lead and trail legs COACHING POINTS: Stay tall Get a non-stop flow going Same lead knee/trail leg emphasis PURPOSE: - Hip flexibility - Now can get rhythm going Set hurdle on 30”-33” Pull back from wall(fence) 3’-4. 2-25 reps Work all trail legs Purpose: Isolate Trail Leg Coaching Points: Watch from side and back Back to middle Knee through armpit Stop-put foot on ground each rep HOW TO: Hurdle against wall 33’ – 36” height 1 step with lead leg driving it up and over to wall 15 reps each leg PURPOSE: Isolate lead leg COACHING POINT: Stand to side Lead with knee, not with foot Drive into hurdle (not lean back) TRAIL HOP DRILL HOW TO: Put hurdle at 30”. Set lead leg hamstring on hurdle board. Hop over hurdle pulling leg through PURPOSE: Quick reaction for tail leg COACHING POINTS: Be careful Practice several times slowly Only raise to higher heights if athlete is capable of handling Make sure athlete lands in proper running position HOW TO FOR “0” Straddle hurdle Lead leg is on ground in front of hurdle, but to the side Pull trail leg trough 5-10 reps each side of hurdle PURPOSE Get rhythm started but still isolating trail leg HOW TO FOR “1” One step back Lift lead knee-go over phantom hurdle-trail same as before PURPOSE Get rhythm started but still isolating trail leg HOW TO FOR “2” Add one more step back Now-high knee, lead leg, trail leg PURPOSE Get rhythm going HOW TO: Put hurdles at regular spacing (may vary per individual) 3- 5 hurdles Start 6-7 yards from hurdles (adjust) Start with high knee short step action Go over hurdle and start high knee action to next (etc.) COACHING POIINTS: Stand to side and watch that knee leads ahead of foot Fast action over hurdle & recover to a rhythmic knee movement between PURPOSE: Continue to emphasize high knees to make sure they lead with knee and not foot HOW TO: WHEN WORKING WITH SPRINTERS ON START PUT HURLDES IN OWN LANES WITH 1 OR 2 HURDLES FOR THEM PURPOSE: CONFIDENCE TO HURDLE SPEED CORRECT STEP IT’S A SPRINT RACE COACHING POINTS: OBSERVE START TECHNIQUE STRIDE PATTERN TAKE OFF POINT(ABOUT 6’) HOW TO: 1st hurdle low down hurdle/on its regular spot Put hurdle 2 down 3’ short(put hurdle at 36” setting & lay board on line) Put hurdle 3’-6’ short Etc. up to 5 hurdles PURPOSE: Have athlete sprint normal through the hurdles “3 stepping” COACHING POINTS: Show them hurdling is sprinting Power through steps Confidence they can 3 step Put first hurdle up, Leave others down Put 1 up at 33”, 2 at 30” and the rest down Put 1 up at 36”, 2 at 33”, 3 at 30” and the rest down Put them all up at 30” Set at normal height & pull out 2 & 4 and go over 1-3-5 (should get 7 steps-may have to cheat hurdles in 4-6”) GO FAST! Obviously you have prepared them by doing all the drills with both legs. We always use 300’s as conditioning phase to finish workouts (always do these somewhat tired). Use 300 hurdling to be efficient with both legs and be in great shape – explain why Regular spacing but usually 3” lower Have a lane for girls and boys Sometimes sprinters go outside of each hurdle to push them Conditioning “Decision Hurdling” Confidence Watch steps to see they attack and go with closest lead leg(no chopping) Make sure they go hard enough to get tired so they have to hurdle tired BLOCKS HOW TO: Go from blocks through 1 hurdle PURPOSE: TO 1 Confidence, endurance, teach go hard to 1st COACHING POINTS: No chopping, normal sprint pattern, hurdle clearance BLOCKS TO 2: SAME HOW TO: • We usually put 4-6 hurdles on the curve • Spacing doesn’t matter • Athletes run through set & we change spacing on every hurdle (change every set) PURPOSE: • Confidence to go over with whichever leg comes up COACHING POINTS • ATTACK, ATTACK, ATTACK, ATTACK (no chopping)