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Tony Lester is the National Event Coach Women’s Sprints and Relays It is amazing that something so simple and natural can at the same time become so complex. Tony Lester is the National Event Coach Women’s Sprints and Relays There are literally hundreds of different ways you can vary the parameters involved to improve various performance characteristics. It is amazing that something so simple and natural can at the same time become so complex. Therefore, methods can be describe as being alactic (meaning it does not create lactate ), anaerobic (meaning they do create lactate) or aerobic in nature. Your rating Learn how your comment data is processed. Designed by. Drills for Teaching the hurdles with Mike Poehlein (video). At DGS: Hurdlers train with sprinters. All sprinters (including hurdlers) train for the 400m. Most of our hurdlers also compete in several field events. Mon-Wed-Sat: workout days. Tue-Thu-Fri: technique days.Early Season (Jan-March): General strength and conditioning.At DGS: Hurdlers train with sprinters. All sprinters (including hurdlers) train for the 400m. Most of our hurdlers also compete in several field events. Mon-Wed-Sat: workout days. Tue-Thu-Fri: technique days.Early Season (Jan-March): General strength and conditioning. Late Season (May): Technical problem solving Speed. Various leg swings using the support of the wall or a Hurdle. These Drills involve fast movements which can be designed to simulate any desired part of the Hurdle action. These Drills are designed to help the athlete feel the correct motion of hurdling while becoming more flexible and comfortable with hurdling at the same time. Lead Leg Wall drill. The athlete places a Hurdle against a solid wall and stands three walking steps from the Hurdle. The athlete walks up to the Hurdle and simulates take off with the lead leg. The leg should be bent slightly and not straight. Standing Trail Leg Wall drill. The athlete places a Hurdle 3 to 4 feet from a wall.
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They will stand next to the Hurdle with the lead foot on the ground in front of the Hurdle with their hand on the wall for balance. The trail leg should start fully extended with the toe cocked. The athlete will simulate the trail leg action (keeping the knee high) and step down even with the other foot. Emphasize keeping the trail leg as close to the body as possible and drive the knee into the chest. Do not let the athlete extend the trail leg after they have cleared the Hurdle. The foot should come down to the track UNDER the knee. Trail Leg Resistance drill. The drill is the same as above with the addition of a partner holding the foot of the trail leg and giving resistance. 4 Emphasize the same correct form as above. Do not let the athlete swivel their hips towards the Hurdle as the trail leg comes up or down. Rhythm drill. This drill uses no hurdles. The lead leg lands first on the line followed by the trail leg. Repeat this four to five times. You may also add a knee slap to this drill. Emphasize on the high knee action and driving the knees to the chest. Hurdle Rhythm drill. Place 3-4 hurdles or barriers that are 12.The athlete will run slowly over the hurdles while working on the two high knee actions like the rhythm drill. Athlete may start to build speed after the technique becomes better. The athlete will stand next to one Hurdle with the lead leg placed ahead of the Hurdle. The 0 step drill consists of the athlete pulling their trail leg over the Hurdle. After 10 repetitions, take one step back with the lead leg. The 1 step drill consists of stepping once with the lead leg, driving the lead leg to the chest and stepping down past the Hurdle and then performing the trail leg action over the Hurdle. Again after 10 reps, take two steps back with the lead leg. The 2 step drill begins with a marching step with the trail leg, followed by the lead leg and then pulling the trail leg over the Hurdle. Emphasize high knees with the lead leg (steps 1 and 2).
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Trail Leg Hop. Place the thigh of the lead leg on the Hurdle. The goal is to get both legs quickly down on the ground. 6 Emphasize getting the trail leg down FAST. Angled Hurdle Trail Leg drill. Lower one side of the Hurdle. Face the direction that the Hurdle elevates to. Place the lead leg on the support bar and place the knee and ankle (instep) of the trail leg on the Hurdle. Pull the trail leg through and drive the arm back. Emphasize keeping the knee above the ankle as it exits the Hurdle board. Hurdle Walk Overs. Place 5 hurdles end to end. The athlete walks over each Hurdle alternating legs. Try to keep the trail leg knee as high as possible. This works on the athlete's flexibility and range of motion in the hips. Hurdle Over and Unders. Place 5 hurdles end to end. hurdles 2. and 4 should be placed at the highest setting. The athlete will walk over the first Hurdle and step through and under the second Hurdle (drop hips, don't bend). They will then walk over the third and step through and under the fourth and then walk over the fifth. 7 This works on the athlete's flexibility and range of motion in the hips. All Trail Leg drill. Place 5-7 hurdles together. The athlete will go over the middle, starting with the lead leg on the first Hurdle, but then only using the trail leg action to cross the remaining hurdles. The trail leg will alternate sides. Emphasize keeping the trail leg as close to the body as possible and drive the knee into the chest. Do not let the athlete extend the trail leg after they have cleared the Hurdle. The foot should come down to the track UNDER the knee. Place 5 hurdles three walking strides apart. The athlete will perform a A skip over the Hurdle with the lead leg. The athlete will skip in between each Hurdle. The athlete must lead with the knee, not with the foot. Make sure the athlete is using the arms during this drill. 8 This works on the knee drive of the lead leg. It also develops a rhythm pattern. B Skips over hurdles.
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Place 5 hurdles three walking strides apart. The athlete will perform a B skip over the Hurdle with the lead leg. The athlete will skip in between each Hurdle. The athlete must lead with the knee and once the knee is over the Hurdle the athlete will extend the leg and snap down or paw back at the same time. Make sure the athlete is using the arms during this drill. The works on the knee drive of the lead leg. It also works on the snapping or pawing action the athlete should feel when he or she is running full speed over the Hurdle. Walking Trail Leg drill. Place 5 hurdles three walking strides apart. The athlete walks next to the Hurdle with the lead leg to the outside. As the athlete approaches the Hurdle they should drive the lead leg to the chest and step down past the Hurdle. 9 The athlete will then perform the trail leg action over the Hurdle. Start at a low height and as the athlete gains flexibility raise the Hurdle. Emphasize keeping the trail leg as close to the body as possible and drive the knee into chest. Do not let the athlete extend the trail leg after they have cleared the Hurdle. The foot should come down to the track under the knee (step down on the lane line to check if foot is going straight ahead.). Starting block drill variations: Starts to the 1st Hurdle. Emphasize acceleration and steps to the first Hurdle. Starts to the 1st 2-4 hurdles. Emphasize total technique. Starts to hurdles 1, 3, and 5. Emphasize speed between hurdles. Magic hurdles. Speed, speed, speed. Weights (find max's) Weights Wednesday Dynamic Warm-up Wednesday Dynamic Warm-up Hurdle TECHNIQUE WORK Hurdle TECHNIQUE WORK. 2x20x(Abs: crunches, sides, lying leg raises, bicycles, fold-ups) 2x25x(Abs: crunches, sides, lying leg raises, bicycles, fold-ups). Show more The pain is caused by damage to the joint between the spine and hip. Please try again.Please try again.Please try again. Please try your request again later.
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In this book, long-time hurdle coach Steve McGill presents the methods he has used over the past 25 years to produce some of the best hurdlers to ever come out of the state of North Carolina. Throughout his career, McGill has produced many state champions and national champions at the youth and high school levels, and many of McGill’s hurdlers have gone on to have major success at the collegiate level and beyond, including current women’s 100m world record holder Kendra Harrison. In this book, McGill explains in simple, straightforward language how to teach hurdlers to hurdle efficiently, free of wasted motions and efforts. The book contains many illustrations of the drills and workouts McGill uses in training his athletes. If you’re looking for a book that will help you to bring out the best in your hurdlers, this practical guide is the one for you. Beyond that, McGill ties in the hurdling advice to his larger life philosophy: learn technique so that you can transcend technique. For McGill, any endeavor that an individual chooses is, in fact, an art form, and that by focusing on mastering the art form, one can discover one’s true potential. Then you can start reading Kindle books on your smartphone, tablet, or computer - no Kindle device required. In order to navigate out of this carousel please use your heading shortcut key to navigate to the next or previous heading. Register a free business account To calculate the overall star rating and percentage breakdown by star, we don’t use a simple average. Instead, our system considers things like how recent a review is and if the reviewer bought the item on Amazon. It also analyzes reviews to verify trustworthiness. Please try again later. Minerva 5.0 out of 5 stars I am from a hurdling family and I love coaching hurdling, so this book really reinforced my present knowledge as well as added to to it. I would recommend this book for all hurdle coaches to read.
I would highly recommend this book for hurdlers and coaches alike.Also, I feel like Steven and I would be instant friends if we had the opportunity to meet. I graduated college in 1992 with a Psychology degree and wanted a break from school before going to pursuit a PHD and become a child psychologist. Got a job in a high school in MPLS, MN working with at-risk kids and coaching football and track. I instantly feel in love with the profession and obtained a teaching license instead. I have been teaching and coach ever since. Steven, I hope to meet you some day. DLaDayIf there is one tip I can give you here, it's read the WHOLE book. To understand the process you first have to understand the coach and Coach McGill lays it all out there, his successes, and his failures both as a hurdler and as a coach. I have already introduced some changes into my hurdle coaching and I will be gradually be making more, this whole book just makes sense. Our payment security system encrypts your information during transmission. We don’t share your credit card details with third-party sellers, and we don’t sell your information to others. Please try again.Please try again.Please try again. Please try your request again later. In this book, long-time hurdle coach Steve McGill presents the methods he has used over the past 25 years to produce some of the best hurdlers to ever come out of the state of North Carolina. Throughout his career, McGill has produced many state champions and national champions at the youth and high school levels, and many of McGill’s hurdlers have gone on to have major success at the collegiate level and beyond, including current women’s 100m world record holder Kendra Harrison. In this book, McGill explains in simple, straightforward language how to teach hurdlers to hurdle efficiently, free of wasted motions and efforts. The book contains many illustrations of the drills and workouts McGill uses in training his athletes.
www.gitdigital.com/grupogit/files/canon-zr30-manual.pdf
If you’re looking for a book that will help you to bring out the best in your hurdlers, this practical guide is the one for you. Beyond that, McGill ties in the hurdling advice to his larger life philosophy: learn technique so that you can transcend technique. For McGill, any endeavor that an individual chooses is, in fact, an art form, and that by focusing on mastering the art form, one can discover one’s true potential. Then you can start reading Kindle books on your smartphone, tablet, or computer - no Kindle device required. In order to navigate out of this carousel please use your heading shortcut key to navigate to the next or previous heading. In order to navigate out of this carousel please use your heading shortcut key to navigate to the next or previous heading. Register a free business account To calculate the overall star rating and percentage breakdown by star, we don’t use a simple average. Instead, our system considers things like how recent a review is and if the reviewer bought the item on Amazon. It also analyzes reviews to verify trustworthiness. Please try again later. Minerva 5.0 out of 5 stars I am from a hurdling family and I love coaching hurdling, so this book really reinforced my present knowledge as well as added to to it. I would recommend this book for all hurdle coaches to read. I would highly recommend this book for hurdlers and coaches alike.Also, I feel like Steven and I would be instant friends if we had the opportunity to meet. I graduated college in 1992 with a Psychology degree and wanted a break from school before going to pursuit a PHD and become a child psychologist. Got a job in a high school in MPLS, MN working with at-risk kids and coaching football and track. I instantly feel in love with the profession and obtained a teaching license instead. I have been teaching and coach ever since. Steven, I hope to meet you some day. DLaDayIf there is one tip I can give you here, it's read the WHOLE book.
To understand the process you first have to understand the coach and Coach McGill lays it all out there, his successes, and his failures both as a hurdler and as a coach. I have already introduced some changes into my hurdle coaching and I will be gradually be making more, this whole book just makes sense. It’s not just who runs the fastest that wins the hurdle race, but it’s who runs the quickest that will run the fastest. Unlike flat races that do not have to negotiate barriers set at specific distances, the hurdler must parcel out their stride length (and energy) in a restricted environment.Some athletes push for as many as four steps out of the blocks, while others may stand up and run. This is all determined by height, weight, strength, power, range of motion and other unique factors.With the sprint hurdles, teaching the pattern of the eight (8) step approach emphasizing power in the early strides is critical. The first three (3) steps are like running uphill (or dragging a sled).With that knowledge, you should set your training based on developing the hardest portion of your race first (being fast). There is nothing about running slow that positively impacts running fast (even though speed has a positive impact on endurance).Then you can formulate a plan for a 12, 15, or 20 week track season. This is a complex but not complicated plan.In the 100 meter and 100 meter sprint hurdle races, the transition from acceleration, to top end and speed endurance are almost identical. To connect with Runner Universe, join Facebook today. Join or Log In Runner Universe is on Facebook. To connect with Runner Universe, join Facebook today. They have written the best training methods for the development of sprint and hurdle used by most coaches In the UK to develop their athletes to reach the top and elite level. There are literally hundreds of different ways you can vary the parameters involved to improve various performance characteristics.
It is amazing that something so simple and natural can at the same time become so complex. From a coaching perspective it is important to be able to label and classify sessions so you can track your athlete’s progress as they develop. Running methods can be classified with respect to the primary energy system used to fuel the reps. Runner's World 2.1M likes this Runner’s World, the world’s leading running magazine, informs, advises, and motivates runners of all. Training in high altitude allows the body to harbor more hemoglobin for oxygen storage. Initially Ugandans like Joshua Cheptegei used to train in Kenya but have since established their High Altitude Training Camps in Kapchorwa area located at the same level as Mt Elgon, what with an altitude of 14,178 feet! 2012 London Olympic Marathon Champion Stephen Kiprotich beat Kenya's duo of Abel Kirui and Wilson Kiprotich Kipsang due to this natural advantage. Soon Ugandans will challenge Kenyans and Ethiopia's in long distance running. Jacob Kiplimo and Joshua Cheptegei, the multi-record breaker have proved a point. Mind you, these guys also use Mursik, an ingredient key in long distance running which is also popular in Ethiopian cuisine. Ethiopia's fermented milk(mursik) is the best. Kenya can set up a some camps in Mt Elgon near Kopsiro,Kapso, etc to rival those in Kapchorwa district. Try Again Cancel Loading. Loading. To connect with Runner Universe, join Facebook today. Join or Log In Runner Universe is on Facebook. To connect with Runner Universe, join Facebook today. Try Again Cancel Loading. Loading. There are literally hundreds of different ways you can vary the parameters involved to improve various performance characteristics. It is amazing that something so simple and natural can at the same time become so complex. From a coaching perspective it is important to be able to label and classify sessions so you can track your athlete’s progress as they develop.
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Running methods can be classified with respect to the primary energy system used to fuel the reps. Instead, download Latif's FREE guide to ensure your sprinters (and sprint hurdlers) are correctly set in the blocks to maximize their ability to out-execute the competition from the start. It's free!That’s not the issue.A safer way. A more efficient way.And, generally speaking, their arm action isn’t too bad. Most of the time.So you’re being pulled from both ends of the spectrum.We run over the hurdles, we don’t jump them.”Just step over it and keep running. Don’t make it a dramatic episode.” If you keep letting your foot dangle behind you like that, you’re going to hook the hurdle and kill yourself.And you can only spend so much time with the event group containing the least amount of athletes.Or keep them in the sprints group and maybe get some points out of them now (especially with your girls.)What to do when you’re dealing with, as he calls them, Harry Hitahurdle and Britany Bangabarrier.I can use some of that stuff. But I try not to put the cart before the horse.And, at the same time, help the handful of 15-16 second kids get down into the 14s?The more we get done in less time. And the faster their confidence grows.And based on what I see at meets, you can probably relate to my situation.In this section, you’ll learn:And Coach Veney does not disappoint. In this video only section, Tony will show you:But the boys and girls hurdle events are not the easiest to coach. And if you’re anything like me, you’re constantly working to become a better coach. And with the ability to ask Tony your questions when you’re not sure what to do next, you really can’t go wrong.If it isn’t everything I say it is, request a refund within that 90 day window, and I will give you your money back. No questions asked. No jumping through hoops. We’re not going to force you to keep something you don’t want.You can download the videos to your computer so you can watch them offline as well.
Videos will be viewed online and coaches that register will have instant access to all the hurdle training material.We’ll even give you a full 90 days to try it out. If you don’t agree, for any reason, request a refund and we’ll immediately buy the program back from you. If so, click here. While running full speed, you must clear ten 42.The event requires speed, technique, and most importantly, rhythm for success. In this article, I’ll share a few of the most important drills I’ve learned and explain how to implement them to achieve greater results. Above all, you must run your fastest. Running fast should go without saying. But as you get caught up in the finer details of the event, you often find yourself running down the track thinking about what to do. This is a prime example of what not to do when the gun goes off. Thinking about, and working on, the technical aspects of the race is saved for practice. When it’s time to race, your intention must always be to run your fastest to cross the finish line. I found many drills for improving technique and speed and, naturally, tried everything. I was lucky enough to have a coach that allowed me to experiment in practice, and this allowed me to find my own style and succeed to a greater degree than the average hurdler. The drill helps mimic the feeling of adrenaline when running full speed over the hurdles. This is very hard to replicate at sub-maximal speeds, but the 1-step drill does this very well in only 7-8 steps, the distance between the hurdles. In truth, as you begin to perform the drill better, it fixes all of these errors. At first, you’ll find it very mechanical and slow, but over time, you’ll develop a rhythm and establish the habit of reacting to the hurdles. This is exactly how to clear the hurdles at top speed. You want to literally glue the heel, while dorsiflexed, to the hip and feel the hips directly on top of the hurdles.
This will take many, many reps to master, but it creates the exact sensation that you want. After hundreds of reps, you should not feel the movements themselves. Instead, you’ll the feel of the hip directly on top of the hurdles and have a continuous movement through all hurdles, instantly. Coach Schery was formerly with the Cuban national team and has worked with some of the best hurdlers in the world. The drill is very simple, but may be a little challenging to perform at first because of the timing. The concept is very simple: continue to move down the track in a straight leg fashion to instill the sensation of a proper cut step. This is precisely what the Schery tops help you achieve. It will feel awkward because the timing will be so fast and so smooth that the entire clearance of the hurdles will feel off. But if you want to take your hurdling to new levels, you have to forget the old (what you thought was right) and get comfortable with the new and its weird timing. It’s important not to push to clear the hurdles as many athletes attempt to do. The cycle drill is designed to help teach the proper cycle over the hurdles and helps develop the habit of continuing to move the limbs throughout hurdle clearance. The setup also helps those who have trouble 3-stepping get used to taking off further and further away from the hurdle. The cycle ladder drill allows beginners to get comfortable with the 3-step rhythm while gradually building their confidence to accomplish this at the regular race distance. I like to perform the drill with the hurdles spaced 11, 13, 15, 17, 19, 21, 23 feet apart. The feet have to move very quickly between the first 2 hurdles, and the objective is to keep moving just as quickly as the spacing increases and you move down the track. Do not allow the lead leg to swing forward or the trail leg to swing wide. Keep everything tight and moving up and down. I began implementing the Ladji drill in my own training with much success.
In my opinion, Doucoure had the fastest lead leg of any hurdler because there was absolutely no air time when he cleared the hurdles. Many hurdlers have “fast” lead legs, but Ladji was amazing to watch because he was also almost too fast. (Not even possible right?) He often crashed in big meets because the lead leg got so far ahead that the trail leg (hip clearance) had a hard time keeping up. But when he didn’t crash, he usually won. Shift all your weight forward onto the lead leg and allow gravity to take control as the leg moves down. As gravity pulls the lead leg to the ground, quickly pull the trail leg up to avoid catching it on the crossbar. The drill is actually difficult to explain. Watch the 30-second video below to see how it’s performed. Eventually I tried it during practice. You can perform it with the hurdle at varying heights, but for the best results, use a 42” hurdle height. This will allow you to more closely mimic the split (separation of the legs) in the race. Do not try to jump or clear the hurdle, simply hang your leg on the rail, shift your weight forward, and allow gravity to do the rest. Be sure to follow my blog and newsletter for more at SprintHurdles and, as always, run fast and make them chase you. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF He is author of the online instruction Hurdle Rhythm Training Series at the website SprintHurdles.com. Reader Interactions Comments Even though the server responded OK, it is possible the submission was not processed. Please contact the developer of this form processor to improve this message.
Bobby Prengle at Par4Success discusses ways to make the exercise more specific and less detrimental to an athlete’s practice and performance schedule. This Friday Five is with Justin Wickard, a sprint coach with Tier1Athlete. Justin reviews the art and science of teaching mechanics and training speed in this week’s interview, including the supportive role of plyometrics. Here, he provides a detailed look at coaching for technique and physicality, both of which he considers essential for optimal performance and success. Email it to a friend. Sometimes athletes can 3-step without having to learn, but you will most likely work with beginners who need to be taught how to do so at full speed and full race distance. Learning technique is very important as a hurdler, but it is good for nothing if you cannot run full speed over the hurdles in rhythm. Three steps are all you get to create as much speed as possible, and the athlete who can do so without crashing wins. In this article, I am going to show you how keeping the hurdles close is the key to building the good habits and confidence your athletes need to 3-step in races. Just as I never allow my beginners to run over race-distance hurdles in practice, I also never allow them to practice over race-height hurdles. This goes back to allowing them to progress properly before advancing. But, once again, they will rarely—if ever—run full speed with the hurdles at 39 (or 33) inches in practice. With about two solid weeks of nothing but these three drills, all hurdlers should establish a good rhythm and execute sound fundamental technique. It is with these three drills that beginners will begin to feel comfortable clearing the hurdles in rhythm, so they should perform the drills as long as it takes to establish a good rhythm. Click To Tweet The faster hurdlers go, the quicker it sinks in and becomes automatic to the nervous system.
If you begin with sprinting at full speed on Day One with bad rhythm and form, you will ingrain bad hurdling and it will have to be undone somewhere down the line in the future. Move over the hurdles and work to establish consistency and rhythm. You will know when an athlete has learned the one-step drill when they display rhythm over the hurdles. They will eventually find that “automatic” movement over the hurdles—that is rhythm. This is what you will work to get them to feel over the hurdles at full speed. Although the journey will be long, this early experience with rhythm will make it that much easier because you will now know exactly what to chase. A successful one-step drill results in an obvious rhythm displayed when moving over the hurdles. Again, the key is to watch for rhythm over the hurdles. Simply moving over them without having to stop is a good start, but there must eventually be an automatic reaction to the hurdles with an emphasis on moving forward. Once they can perform the drill with all hurdles at 17-18 feet apart, they can progress to the cycle ladder drill. The drill should be executed exactly like the cycle drill, but there must now be an emphasis on driving the trail leg down to the track off the hurdles. The trail leg should land close to the lead leg and it should give a noticeable push forward. The progression would be: Hurdles are moved as per the detailed progression above. Now it’s time to introduce some speed. If, however, you have a few months to train before your first competition, you could certainly take as long as you needed to truly master the three drills above. That is a 7-foot difference for youth hurdlers and one that simply would not be covered in a 3-steps sprint yet. Forcing them to attempt the distance at full speed would only destroy the weeks (or months) of drilling and ultimately slow their progress. The very first full-speed workout you should perform with hurdlers of all ages is Jammed Hurdling.