| Lead
Leg |
|
1st
leg over the hurdle. Usually this leg is in an out stretched
position bent at the knee 20 degrees or more. |
| |
|
|
| Trail
leg |
|
Trailing
leg over the hurdle. Usually bent 90 degrees or more at the
knee. |
| |
|
|
| Arm
Carriage |
|
Position
in which the arms must take during run. |
| |
|
|
| Tonus |
|
Natural
position of muscles at rest. |
| |
|
|
| Pawing |
|
Term
to describe the striking action of the foot. |
| |
|
|
| European
Style (hurdling style) |
|
A more
finesse style of hurdling with a 15 degree leading leg shoulder.
Pro: more fluid with less wear on the body. Con: Less aggressive
and often slower. |
| |
|
|
American
Style
(hurdling style) |
|
A more
aggressive style of hurdling. Effaced to the barrier, more compact.
Pro: more violent and aggressive. Generally faster. Con: more
wear and tear on body and harder to control. |
| |
|
|
| Double
Arm |
|
Technique
describing arm action over the hurdle at top speed. |
| |
|
|
| Short
Punch |
|
Technique
(higher level) of arm action at top speeds. |
| |
|
|
| Shuttle
Step |
|
Technique
(higher level) leg action in which the legs move across the
ground in a "shuttle" fashion to conserve time and movement.
Usually seen in taller athletes. |
| |
|
|
| Zone |
|
Training
drill. Areas of training drill focused. |
| |
|
|
| 3
Step |
|
Rhythm
between hurdles in race mode. |
| |
|
|
| 5
Step |
|
Training
and warm-up rhythm. |
| |
|
|
| 7
Step |
|
Number
of steps to the first high hurdle. Starting style at high levels
and for larger athletes. |
| |
|
|
| 8
Step |
|
Number
of steps to the first high hurdle. Normal starting style. |
| |
|
|
| Attack |
|
The
aggression level, also the angle of attack. |
| |
|
|
| Close
in Drills |
|
Hurdles
set at 9 ½ meters or less. 3 step 100% running start. |
| |
|
|
| Circles |
|
Refers to 5-step
rhythm with jog between. (Endurance)
|
| |
|
|
| Up
& Backs |
|
1st
5 hurdles with running start, 2nd 5 hurdles with blocks. 15
seconds rest. |
| |
|
|
| ½
Drills |
|
Half
distance drills. 3 step @ 99.9% effort. |
| |
|
|
| Speed
Hurdles |
|
3" lover,
9 ½ meters, running start, sides then middle. 5 hurdles. |
| |
|
|
| 352's |
|
Running
start 300 meters @ 99.9% effort. 6 min recovery. |
| |
|
|
| Flying
100 |
|
Running
start 100 meters @ 99.9% effort. 8 min recovery. |
| |
|
|
| Relay
200 |
|
Interval
work with group. 1 ½ min recovery. |
| |
|
|
| Fartlet |
|
Short
sprint interval with even distance jog between. |
| |
|
|
| Cycle
Training |
|
Training
routine broken up into weeks or months. |
| |
|
|
| 10,5,7,3,1 |
|
Levels
of training to allow maximum recovery with optimum results. |
| |
|
|
| ISO |
|
Isometric
exercises. |
| |
|
|
| H20 |
|
Water
workouts. |
| |
|
|
| Anaerobic |
|
Without
the presence of oxygen. Timed recovery. Short rest. Quantity. |
| |
|
|
| Aerobic |
|
With
the presence of oxygen. Full recovery. Long rest. Quality. |
| |
|
|
| Weights |
|
Heavy
and slow in fall. Light and fast in spring. |
| |
|
|
| Power
Hurdler |
|
One
of 3 typical types of hurdlers. One that "bulls" his way through
his race. Relying of brute strength. |
| |
|
|
| Speed
Hurdler |
|
One
of 3 typical types of hurdlers. One that relies heavily on his
speed and quickness between the barriers. |
| |
|
|
| Technician |
|
One
of 3 typical types of hurdlers. One that relies on superior
techniques and smooth clean races. Capitalizing on the mistakes
of his competitors. |
| |
|
|
