By: Tonie Campbell, Olympian
Record holder and two-time Gold medallist, Roger Kingdom gave this
drill to me.
1.) To create a second half race "surge" and improve general hurdle
strength and competition power.
The first hurdle is at normal distance from the starting line. The
second and the third hurdles are moved in 3 feet (36" inches). The
third hurdle is moved in 2 feet (24" inches). The forth is moved
in 1 foot (12" inches). The fifth and sixth are normal distance.
The seventh is longer by 1 foot (12" inches). The eight and ninth
is longer by 2 feet (24" inches). The tenth is longer by 3 feet
As you can
see by this layout the athlete has quite a challenge awaiting him.
From taking the hurdles quickly to having to accelerate and elongate
his stride as the drill proceeds whilst maintaining his rhythm and
cadence over the entire span of hurdles.
is exceptionally difficult and only the more advanced athletes can
physically and mentally handle it.
This drill can be done at anytime in the late fall through the season
but only early in the week when the athlete's legs are fresh and
mental alertness is at it's optimum level.
five attempts per workout would be adequate.
is another staple of every hurdler. This particular version is of
Mark Crear, Olympic Silver medallist in 1996.
To allow the athlete to concentrate on his hurdling technique
and quickness while training over a substantial number of hurdles
at a three-step pace.
1.) The drill is great
as a complete workout and also as a fast warm-up drill (as opposed
to the ½ step drills)
2.) As with the ½ drill, this workout is great for when the athlete
is fatigued or tired (flat).
The hurdles should be set up at 20-22 feet apart at normal height
for the athlete. The coach should use his/her discretion as to how
many to place. A typical workout for a world class athlete would
approaches the drill from either a running start or a block start
at about 60% speed. After clearing the first hurdle he/she must
accelerate their rate of leg speed in order to continue over the
next several hurdles.
At typical workout would have four passes over the drill with a
timed rest interval of no more than four minutes.
the main stay of every hurdler and coach. This is used to warm up
and also can be used as a workout.
1.) To condition the athlete.
2.) To be used as a warm-up.
3.) To re-enforce timing and tempo.
The hurdles should be placed at normal distance and normal height.
The coach should use his own discretion as to how many hurdles to
place. This factor should be determined by,
A.) The time of year.
Fall workouts or conditioning workouts should build a solid base
of hurdle strength for the athlete. The athlete must be able to
make a pass over ten hurdles without tiring. Ten hurdles set up
is suggested and each workout push the athlete's endurance to
the point he is able to make a total of 20 passes over the ten
barriers (or 200 individual flights of hurdles).
B.) Spring or competition season. This should be used as a buffer
to speed work as well as preferred warm-up drill if the space
permits it. As a workout , the hurdles can be set up at normal
or less than normal distance and the number of hurdles doesn't
matter. During this time of year, the drill is mostly for reconditioning
of the slower larger muscles and for rhythm and pace.
A suggested workout would be setting five hurdles up and each athlete
makes ten passes (50 individual flights). Concentrating on technique
and keeping tall over the hurdles.
variations of the 5 step drill as a workout exist, Fast Tops and
A - Fast Tops
While the set up is the same in all of the 5 step drill training
routines, the athlete in this drill is to only concentrate on his
quickness and technique over the "top" of the hurdles. It is very
important the athlete learns to accelerate his/her technique whilst
in flight. Being able to accelerate during flight will condition
the athlete to not rely on making a strategic move or race surge
only on the ground. It will also re-enforce the athlete's understanding
of the physics, which dictate velocity in hurdling.
approaching the hurdle will do so at jogging pace. At his/her penultimate
step, a hard transition or acceleration must take place. Arms, legs,
hips and each motion associated with hurdling become intensified
and quick. Upon landing the trial-leg, the exercise is concluded
and a jog is resumed for the next three steps.
B - Fast Middles
As above the athlete is to break up his rhythm by concentrating
on different parts of the race. In Fast Middles, the athlete relaxes
over the hurdles while in flight and intensifies his run into the
next hurdle once landing his trail-leg, effectively, the opposite
of Fast Tops. The benefit of Fast Middles is to teach acceleration
in between the hurdles and overcoming rhythm problems during a race.
The athlete must concentrate on the pumping of the arms and the
driving of the knees while during this drill. However, it is very
important that the athlete monitors his rate of acceleration and
still fit the prescribed five steps in between each hurdle.
only needs to monitor the technique of the athlete in each of the
versions. In early season, it is good to have constant movement
between each flight and set of hurdles. A slow jog back to the beginning
is recommended and preferred.
International Copyright © of CoachesEducation.com. All Rights Reserved.
Reproduction in whole or in part in any form or medium without
express written permission
of CoachesEducation.com is strictly prohibited.