100/110 Hurdle

Training
Wendy Truvillion
 Introduction
 Hurdling is sprinting with rhythm!
 Hurdling deviates as least as possible from
normal sprinting.
 The abilities needed in hurdling are very similar
to those needed in the sprint events, and should
be developed the same way.
 Our focus, first, last, and always must be
establishing and maintaining SPEED between
and over the hurdles!
Specifics to the 100/110 hurdles
 8 steps to the 1st hurdle (developmental
hurdlers may need to take 9 steps until
they become stronger and faster)
 3 steps between each hurdle
 5 - 6 steps off of the 10th hurdle to the
finish line
 Flexibility and mobility are vital to the event, and
the athletes success.
 Modify sprint mechanics to negotiate the
barrier.
 Measurements in Hurdling
RACE Distance Distance Run-In Hurdle
to 1st Between Distance Height
Hur Hurdles off last
hur
Women 13 m 8.5 m 10.5 m 33”
100H

Men 15 yds 10 yds 46 ft 42”

110H (13.72m) (9.14m) (14.02m)
Technical Demands in the Start
 Advanced hurdlers need  Low heel recovery in
to modify the sprint
acceleration process (out
drive phase.
of the blocks) in order to  The progression of
better negotiate the the body angles must
hurdle. occur quickly to better
 Stride length is sacrificed prepare for the 1st
in order to fit eight steps hurdle in 8 steps.
into the acceleration to
the 1st hurdle.  Hips are tall by stride
 Range of motion at the 6 in order to prepare
hips is decreased. for attack of 1st
 Stride frequency is higher hurdle.
in the approach to the 1st
hurdle.
 Mechanical Demands
 Increasing stride  Stride length is decreased
frequency and between the hurdles in order to
developing faster fit the needed three steps.
 Novice and developmental
rhythms are important hurdlers may take more than
goals. three steps between the
hurdles.
 The drive phase
 If 4 or 5 steps are needed (for
should extend until beginners) allow it, but train
the 3rd hurdle. with the hurdles “discounted”
in order to develop the 3 step
 The run between the rhythm. Also, practice using
hurdles is a alternate legs.
modification of the  Heel recovery is lower than in
maximal velocity normal sprinting, due to the
decrease in range of
mechanics (shuffle). movement.
 Mechanical Demands
 Push off angles at
touchdown are
primarily vertical, as
in maximal velocity.
 Range of motion in
the hips between the
hurdles is usually
decreased, due to the
“shuffle” steps.
 Hurdling Techiques
 Block Start:  Start to the 1st hurdle:
 Lead leg in the back  Hips tall after 6th stride
block (quick side)  Arrive at hurdle in a
position ready to negotiate
 Trail leg in the front the barrier
block (power side)  Consistent stride pattern
 Normal sprint start: (frequency)
aggressive, powerful,  “Race” to the take-off mark
(1.7 – 2.0 m).
quick arms, quick legs,
focus.  At “cut step” focus on
pushing the “hips” through
 At “set” focus on the hurdle.
pressure back into the  Lead with the knee, not the
pedals. foot.
 Hurdling Techniques
 Take Off:  “Cut step” (w/trail-leg):
 Hurdling begins from  Trail leg initiates the take-
off into the hurdle
the drive phase of the
 “cut step” is a shortened
lead leg (step 7). stride which enables the
 Concentrate on driving raising of the hips in
hips over the hurdle preparation for hurdle
rail clearance.
 Ankle passes below the
 Project C of M up over knee
the hurdle with hips tall  Thigh blocks short of
and forward. parallel, hips are tall (not
 Take-off is about 1.7 – squatty or mushy).
2.0 m away from  Contact is active and
almost under C of M, and
hurdle. toe is up.
 Hurdle Techniques
 Lead-Leg:
 Punch the knee toward the
hurdle, don’t lead with foot.
 Flexed knee, not locked
 At top of hurdle, thigh
decelerates causing the lower
leg to swing forward (extend)
 As foot clears the rail, thigh
accelerates down and back
into the track.
 Landing should be “hips tall”,
no mushing out
 Touchdown landing should be
about 1 – 1.5 m on the back
side of the hurdle
 Hurdle Techniques
 Trail-leg:
 Toe up, heel up, knee pulled
tightly to the body
 Punch knee through, rotate
knee and foot outward, keep
heel and knee level, so as to
not bang inner-ankle on the
rail.
 As entire leg clears the rail,
punch knee forward (close the
door), and accelerate foot
down and back into the track.
 Landing should be “hips tall”,
no mushing out
 Hurdle Techniques
 “Get-away” Stride:
 Trail-leg landing on
back side of the
hurdle.
 Toe up, knee up,
aggressive drive down
and back into the
track.
 Hips tall, no mushing
out.
 Good, stern body
posture
 Arm Actions
 Lead-leg Arm (right):  Trail-leg Arm (left):
 Forearm flexes and  Little deviation from
extends forward sprinting form.
 With bent elbow, trail arm
 Rotate arm internally
opens out to the side
 Elbow angle same as lead- (elbow up) to allow trail-leg
leg, knee angle (30 – 45 to pass underneath.
degrees)  As trail-leg passes, arm
 Arm stops at shoulder drives outward and
level. backward to balance lower-
limbs
 As C of M passes over the
 A trail-leg touchdown, arm
hurdle rail, drive lead arm
is thrust forward to
back and down. continue sprint form.
 Critical Components of the
Race
 Cut Step  Second Stride:
 Most crucial stride  Longest stride
 Puts hips in most optimal  regular running stride
position for smooth clearance  Hips tall
 Active plant high on ball of  Sets up the ‘cut step’
foot (no heel collapse) to  Landing:
facilitate rotation at take-off
(hinge-moment).  Active plant on ball of foot.

 Get-away Stride:  Accelerate thigh down and

back into the track.
 “Close the door”
 On lead-leg landing, shoulders
 Accelerate thigh down and
are slightly ahead of hips
back into the track
 Ankle-cocked, no mushing out
 Active plant on ball of foot,
and under C of M  “Tear” at the track and “get to
gettin”
 Shortest stride because lead
leg is in an inefficient position
to apply force.
 Run-in from the last hurdle
 Most neglected part  Focus on proper body
of the race. position coming off
 Should be practiced the last hurdle to
during training ensure an active and
sessions optimal run-in.
 Know the number of
strides to the finish off
the last hurdle.
 Practice accelerating
and driving off the last
hurdle.
 Too high over the first hurdle
 Fault  Correction
 Too close to the hurdle  Keep athlete in sprint
 Power foot planted on heel posture longer
 Non-existent or non-active  Practice hips tall, make cut
cut step (normal step) step active and on the toes
 Lead was with the foot, not  Rehearse proper lead leg
the knee mechanics and body
 Athlete afraid of hurdle posture going into the
(hesitant, threatened) hurdle
 Use breakaway hurdles in
practice (reduces threat;
confidence increase)
 Off balance coming off the
hurdle
 Fault  Correction
 Lead leg and opposite  Work on synchronizing
are driven inward and lead leg mechanics;
hot in the direction of use sprint arm action,
travel not across the body
 Trail leg opening too  Work on synchronizing
soon trail leg mechanics
 Athlete may be too and keeping the leg
close to the hurdle folded until knee is
pointing in the
direction of travel.
 Too far from the first hurdle
 Fault  Correction
 Sprint strides during initial  Work on improving athletes
acceleration from blocks contractive strength level to
are too short insure sufficient stride
 Blocks may be set too length to make the distance
close together resulting in in 8 steps
too short of an initial stride  Move blocks to medium
 Arm action in acceleration spacing and check body
may be too passive angles in start position
 Lengthen arm action and
increase the amplitude of
arm movement
 Hitting hurdles late in the race
 Fault  Correction
 Trail leg opening too soon,
 Loss of rhythm thus causing getaway
 Too close to hurdles stride to be too long
resulting in power foot
 Loss of concentration being too close to the next
hurdle
 Fail to maintain hips
 Maintain tall hip position
tall position causing and good sprint mechanics
athlete to sit and not  Keep trail leg tight and
maintain good sprint shorten getaway stride
mechanics  Learn to control attention to
what’s happening in your
lane
 Concentrate on your own
rhythm.
 Thank you!
 Questions and Answers

References:

 USATF Coaches Education Level I and II
Curriculum Manual, 2006