HS Girls Intermediate Hurdles

[Dan]

I have a young female athlete who shows good potential as a freshman in the 300 hurdles, but I need some ideas for training to improve her speed in the event. Any suggestions as to where I can find such information?

[George Payan]

Here is an analogy to follow. The 100-200 meter sprinter is trained as a 100 meter sprinter. The concept is to break the 100 meter down and to master all the skills necessary to be a 100 meter runner. As you are mastering the skills, speed endurance is added to the training. Speed endurance develops the sprinter to run the 200 meters.

For a 300 meter hurdler, the same principle is applied. Spend your training time on technique for the 100 meter hurdles. Over time, add speed endurance workouts so the athlete will have the lactate tolerance endurance to finish the 300 meter race. The hurdler will have to learn how to alternate the right and the left leg to lead.

Follow a reference chart with the following information that applies to girls:

Girls’ 100 meter hurdles:
As you master the 100m skills, add speed endurance to the training.

· 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”

Girls’ 300 meter hurdles:

· Hurdle height is 30 inches
· Number of hurdles is 8
· Distance to the first hurdle is 45 meters
· Distance between hurdles is 35 meters
· Distance from last hurdle to finish is 10 meters
· Strides to first hurdle are 22-24 (the goal is 22 strides)
· Strides between hurdles is 15-18
· Strides from last hurdle to finish are 5
· Total strides are 140-205
· Flat time vs. hurdle time – add 2.2-4.0 seconds
· Take off distance to hurdle is 5’-6’

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 drill 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)

Sample speed workouts for female’s 300 meter hurdler for speed endurance:

10X100 5-10 minutes rest
6X150 5-10 minutes rest
5X200 10 minutes rest
4X300 10 minutes rest
3X350 10 minutes rest
2X450 10 minutes rest

Tempo endurance workouts:
8X200 2 minutes rest
6X300 2 minutes rest

Strength endurance workouts:
Hill repeats

Endurance running:
Aerobic running

Accelerations: 10 repeats
10-40 meters

Your first priority is teaching technique. Never forget that the hurdler is a sprinter first.

In the hurdles section of the web site, refer to the article entitled “Beginning Hurdle Training” by Fred Almond.

Coach Payan
www.CoachesEducation.com

[pistol]

What should my time goal be on these? Is this a % workout?

[George Payan]

The goal is to run at 90-95% of the best time in workouts. Gradually build to this percentage. In the beginning of the season, quantity is emphasized and quality is emphasized as the season progresses.

Coach Payan
www.CoachesEducation.com