The following are clinic notes by Scott King, Head Coach of Track and Field for 28 years. Scott address the above questions as follows:
Historically, hurdle events were jumping events, but the old concept of jumping over the hurdles has evolved to sprinting over the barriers. Therefore, a successful hurdler is one who maintains his speed and rhythm between the hurdles. Speed is necessary for hurdle success. Without speed, high performance hurdling would not be where it is today.
Attributes of Top Hurdlers:
Speed
Strength
Flexibility
Rhythm
Skill
Stamina
Courage
Grace of movement
The Application of Speed to Hurdling:
You must provide the athlete with a good base (strength, power, flexibility, nutrition, and psychological framework).
Develop good sprint technique.
Develop the technique of hurdling, so that the least amount of speed is loss.
Combine the sprint and hurdling techniques.
Learn proper starting mechanics.
Maintain sprint form between hurdles.
Areas of Speed Development in Hurdling:
Start technique, reaction time and power.
Hurdle clearance - take off, layout and landing.
Running speed between the hurdles.
Rhythm.
Finishing sprint.
Drills to Develop Speed: Stress quick movement off gound!
Power skips.
Butt kicks.
High Kicks.
Fast hand / quick feet
Trail leg over half hurdle
Lead leg over half hurdle
Over-the-top drill (5 steps).
Fast five step - place 4 hurdles around 1.5 times normal high hurdle distance (depends on level of athlete, could be 2-5 feet less).
Training on lower hurdle heights.
Start to the First Hurdle:
Lead leg in rear block for 8-step approach (lead leg in front block for a 7 or 9 step approach).
Consistent stride pattern is the key to rapid improvement.
8-step stride is the preferred pattern.
Should be essentially the same as the sprint start.
Upright by the sixth stride.
Hurdle number 10 to finish:
Practice accelerating and driving off last hurdle.
6 to 7 strides to finish.
Maintain sprinter's form.
Lean at tape.
Summary:
Speed factors in the high hurdles is complex, being made up of the following elements: absolute running speed, starting power and efficiency, reaction time, hurdle speed, application of running speed to the 3-stride pattern between the hurdles, speed endurance and rhythm. All of these elements are trainable to enhance the athlete's speed.
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