CoachesEducation.com

My son is the 15 age-group 2003 district champion for the 110m. The hurdles height was 91cm and he won 4-stepping all the way. He will be running in the 18 age group this March 2004 where the hurdle
height is 99cm. He has grown and cannot continue to 4-step all the way
as he is coming too close to the hurdle.

He is now trying to 3-step but cannot do so for all 10 hurdles. He seems to
lose speed and by the 5th hurdle he would need to switch to
4-step the 6th hurdle to gain power. He is able to 3-step the 7th
and 8th hurdles.

What's wrong? Is it the lack of power in his legs or am I too
impatient ? He will be running in an age group where most competitors will
be older, taller and more powerful. He should be good enough for a
bronze but we're targeting a silver so he can represent the district and move up to the next level of competition.

It is a transition period between 4-stepping and 3-stepping
but competition starts in March and we do not have much time left.

Thanks,
Jerry
E-mail: creative@tm.net.my

It is a transition period and it could take several months to make the adjustment.

Three-Step Hurdling:

To establish the three-step rhythm that is so critical to success in the 110 meter hurdle race, run 3/4 speed with shorter hurdle spacings and full speed with normal hurdle spacings.

Over-the-Side Drills: 3-5 Hurdles

3-Step. 3/4 speed with shorter hurdle spacings.
3-Step. Full speed with normal hurdle spacings.

Trail Leg:

3-Step. 3/4 speed with shorter hurdle spacings.
3-Step. Full speed with normal hurdle spacings.

The primary objectives during the preseason should be developing explosive strength and learning hurdle technique. Doing exercises like hill running, bounding drills and plyometrics can increase explosive strength. Technique can be learned with drill progressions and video analysis. The early part of the season should focus on improving speed endurance. This can be done with a high volume of repetitions at longer distances.

Hurdle repetitions:

Starts over 2-3 hurdles:
Starting mechanics; acceleration pattern

Reps over 4-6 hurdles:
Transition from acceleration phase to maintenance

Reps over 8-12 hurdles:
Speed endurance

Reps over 6-10 hurdles, 8.5-8.8m apart for men:
3 strides in reduced distance forces faster stride frequency; quick rhythm between hurdles

Reps over 4-6 hurdles, 12.5-13m apart for men:
5 strides over increased distance allows athlete to sprint over hurdles at faster velocity

A back and forth workout shuttle-style:
Set hurdles up 10 yards apart, 5 hurdles going up at 10 yards apart and 5 more coming back.
Start 15 yards before the first hurdle, go over the first hurdle and then turn around and start right on back again over 5 hurdles.
Once up and back is considered to be one repetition, and at least run in sets of ten initially.
There are 100 hurdles to go over in a workout, eventually working up to the point in a practice where two or three sets are done.
One day’s workout includes going over 200 to 300 hurdles.
This can be done for months. This workout compensates physical conditioning. It ingrains technique, strengthens hurdling muscles and taxes the cardio-respiratory system.

Coach Payan
www.CoachesEducation.com

Thank you for your advice. My son managed to 3-step the entire U18 110mHH at 99cm during the inter schools in March and came in 3rd
clocking 16.6 seconds (hand timed).

We are from Malaysia and age group competitions take place only once a year. To give him more exposure, I sent him to an age group competition in Singapore 2 weeks ago, U20 110mHH, where he again ended up 3rd and clocked a similar 16.6 but electronically timed.

Does this mean he has improved?

I intend to send him to as many competitions as possible and this is where my problem lies.

In Singapore, he is still eligible to run in the National Juniors next year,
sometime in March 2005, and a few other races where it's
U17 100mHH @ 91.4cm.

Back home, in Malaysia he will run in the inter schools next year,
also sometime in March 2005. It is U18 110mHH @ 99cm.

There are also 2 more OPEN competitions this year, one in August and another in September where I would like to send him to compete, but the hurdles height is 106.7cm and he is currently struggling with them.

Am I pushing it too far? Will I confuse him? That means he is running
2 different distances, 100mHH and 110mHH, and 3 different heights, 91.4cm, 99cm and 106.7cm.

Regards, Jerry Lim

Your son has improved. In short races, times taken by hand are generally 0.1 – 0.2 shorter (faster) than automatic times.

You are not pushing it too far nor will you confuse him. In high school there are two different hurdle races. The heights and distances are different and most athletes compete in both races. After high school athletes specialize in one of these races. If you compete in three different heights in the season, train for three different heights.

Coach Payan
www.CoachesEducation.com