CoachesEducation.com

How can I teach 3-steps to high school girls in 100 meter hurdles?

First, you need a reference chart with the following information that applies to girls:

· Hurdle height is 33 inches
· Number of hurdles is 10
· Distance to the first hurdle is 13 meters
· Distance between hurdles is 8.5 meters
· Distance from last hurdle to finish is 10.5 meters
· Strides to first hurdle are 8-9 (the goal is 8 strides)
· Strides between hurdles is 3
· Strides from last hurdle to finish are 5
· Total strides are 50-51
· Flat time vs. hurdle time – add 2.0-2.5 seconds
· Take off distance to hurdle is 5’3”-6’4”

Coach to this reference chart. Carry measuring tape with you at all times.

There are two recommended methods in the development of hurdling technique:

· The three-stride rhythm between the hurdles is introduced right from the beginning, adjusting the distances between the hurdles according to the performance level until competition distances are mastered.

· Competition distances between the hurdles are introduced from the beginning but the number of strides between the hurdles is not fixed.

Both methods have been tried and found to be successful.

Sample workouts for women’s 100m hurdles:

1.
Reduce hurdle spacing or heights of hurdles or do both working with 6 to 12 hurdles.

2.
5 strides between hurdles (11.5-12.0m between hurdles)

3.
7 strides between hurdles (16m between hurdles)

4.
21m to 1st hurdles (plus hurdles at reduced spacing)

5.
6 hurdles at 8.4m between hurdles + 4 hurdles at 8.0m per hurdle

6.
Combination stride patterns (3-3-5-3-3-5) (3-5-3-5-3-5)

7.
3 hurdles at 8.3m + hurdles flat (or sticks/rails)

8.
USSR drill: 12m to H1, then 6.5, 6.5, 7.0, 7.5, turn-around

9.
Erhardt drill (GDR): 7.0m drill over side of hurdle, lead and trail leg only

10.
Handicap runs (start at different places and finish together)

In the Hurdles section of the web site there is an article entitled “Beginning Hurdle Training” by Fred Almond.

Coach Payan
www.CoachesEducation.com