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Coaching High Hurdles

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This is Dr. Mike Young's presentation on coaching high hurdles from the Florida Athletic Coaches Association Track & Field Clinic.

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Coaching High Hurdles

  1. 1. Coaching High Hurdles Mike Young, PhD
  2. 2. Things you must know Between hurdle sprinting Hurdle clearance technique Other considerations Approach to first hurdle
  3. 3. HIGH HURDLING IS A MODIFIED SPRINT
  4. 4. EVERY HURDLER IN THE WORLD TAKES 45-46 STEPS
  5. 5. HURDLE DISTANCES DON’T CARE
  6. 6. Hurdle Interval Times for 2009 World Championship Medalists
  7. 7. Approach to Hurdle 1
  8. 8. APPROACH TO HURDLE 1 Men Women Distance to H1 13.72 m 13 m Optimum TO to H1 2.1 m 1.9 m Run-In Distance 11.62 m 11.1 m Ave SL (8 Step) 1.45 m 1.39 m Ave SL (7 Step) 1.66 m 1.59 m
  9. 9. ‣FASTER PROGRESSION OF BODY ANGLES ‣HIGHER STRIDE FREQUENCY ‣RHYTHM: ‣SLOW TO FAST? ‣BIG TO SMALL? ‣“DRIVE PHASE” EXTENDS TO HURDLE 3 Hurdle Acceleration
  10. 10. 7 vs 8
  11. 11. 8 STEP APPROACH TO HURDLE 1 Men Women Step Length Distance Step Length Distance 1 0.65 m 0.65 0.60 m 0.60 m 2 1.24 m 1.89 m 1.16 m 1.76 m 3 1.35 m 3.25 m 1.33 m 3.09 m 4 1.46 m 4.71 m 1.43 m 4.52 m 5 1.60 m 6.31 m 1.53 m 6.05 m 6 1.70 m 8.05 m 1.63 m 7.68 m 7 1.84 m 9.89 m 1.73 m 9.41 m 8 1.74 m 11.63 m 1.63 m 11.04 m
  12. 12. 7 STEP APPROACH TO HURDLE 1 Men Women Step Length Distance Step Length Distance 1 0.76 m 0.76 m 0.65 m 0.65 m 2 1.42 m 2.18 m 1.40 m 2.05 m 3 1.62 m 3.80 m 1.60 m 3.65 m 4 1.77 m 5.57 m 1.75 m 5.40 m 5 1.93 m 7.50 m 1.85 m 7.25 m 6 2.08 m 9.58 m 1.95 m 9.20 m 7 2.00 m 11.58 m 1.85 m 11.05 m
  13. 13. HURDLE CLEARANCE
  14. 14. HURDLES MUST BE CLEARED WITH MINIMAL EFFECT ON THE HORIZONTAL RUNNING SPEED. Ward-Smith, 1997
  15. 15. Effective hurdle clearance is like a skipping stone
  16. 16. OPTIMUM TAKEOFF & TOUCHDOWN DISTANCES Men Women Takeoff 2.1 - 2.2 m 1.9 - 2.0 m Touchdown 1.3 - 1.4 m 0.9 - 1.0 m Step Length 1.94 m 1.83 m
  17. 17. ‣HIP HEIGHT ‣PROJECTION ‣LEAVE LEG BEHIND Takeoff
  18. 18. ‣LEAD WITH THE KNEE ‣CHEST OVER THIGH Lead Leg
  19. 19. ‣TIGHT AT CLEARANCE ‣ANKLE FLEXED ‣ROTARY Trail Leg
  20. 20. ‣AS SIMILAR TO SPRINT MECHANICS AS POSSIBLE ‣HAND OF LEAD ARM NEVER PAST MIDLINE ‣HAND OF LEAD ARM NEVER HIGHER THAN ELBOW ‣LEAD ARM BEGINS DOWNWARD ROTATION EARLY ‣TRAIL ARM ELBOW TIGHTLY FLEXED Arm Action
  21. 21. ‣GET DOWN FAST ‣STAY TALL ‣TRAIL LEG AROUND Touchdown
  22. 22. Between Hurdle Running
  23. 23. THE FASTER & TALLER YOU ARE THE MORE YOU NEED TO SHUFFLE
  24. 24. STEP LENGTH Men Women Sprinting 2.4 m 2.2 m Hurdling 1.94 m 1.83 m Sprint : Hurdle SL 81% 83%
  25. 25. ‣DIFFERENT THAN CHOPPING ‣HANDS LOWER ‣ARMS LOWER ‣FEET LOWER ‣KNEES LOWER Shuffling
  26. 26. ‣SHORTER THAN PRECEDING STEP ‣HIPS STAY SQUARE & TALL ‣IMPLICATIONS FOR 7 STEPPING HURDLE 1 Cut Step
  27. 27. ‣HEIGHT ‣SPEED ‣GENDER ‣FLEXIBILITY Other Considerations
  28. 28. GOAL BASED HURDLE RHYTHMS Goal Time First Hurdle Between Hurdles 13 2.4 1.0 14 2.5 1.1 15 2.6 1.2 16 2.7 1.3
  29. 29. ‣‘HURDLING’ WITHOUT SPRINTING IS NOT HURDLING ‣PART WHOLE STRATEGIES Drills?
  30. 30. ‣HURDLE SPACING ‣HURDLE HEIGHT ‣REP DISTANCE ‣REMOVING HURDLES ‣CHANGING STEPS Session Variables
  31. 31. ATHLETICLAB.COM FITFORFUTBOL.COM ELITETRACK.COM THANKS. Mike Young @mikeyoung

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