Clinic notes presented by Coach Brent McFarlane who is an internationally known expert in hurdle training, the scientific principles of training and training methodology.
Coaching The Straightaway Hurdles
The hurdles are a sprint event. The only difference between the hurdles and the sprints is the hurdler must take a longer step where hurdlers are located. This longer step is different only in that the knee action is exaggerated and the arm action is altered in order to facilitate balance. Hurdle technique should imitate basic sprint technique as much as possible.
Pre-requisites:
1.
Speed is the number one factor in hurdling
2.
Being tall
3.
Coordination, flexibility, balance
4.
Aggressive
Most hurdlers take eight strides to the first hurdle and three strides between each hurdle. Because of this the stride length and number of strides for each hurdler is roughly the same. Therefore, stride frequency is the determining factor of speed in the hurdles.
Five Basic Phases of the Hurdles:
1. Start and approach to first hurdle
a)
Normally eight strides to the first hurdle
b)
With eight strides the trail leg is in the front block
c)
Good block position has front foot about eighteen inches behind start line and knee of rear leg opposite the toes of the front foot.
d)
Stride length lengthens until next to the last stride before take-off
e)
The last stride before take-off is shorter than the previous stride (to facilitate acceleration of center of gravity)
f)
Hurdlers must reach normal running position by the fourth or fifth stride (sprinters take twenty to twenty-five meters)
g)
An aggressive lead knee is important
h)
The entire race is dependent on attaining maximum speed in the first fifteen yards and over the first three hurdles
I)
Some athletes are able to use seven strides to the first hurdle but this does not allow acceleration (which is obtained only by stride frequency) seven strides creates a slower pattern than the desired three stride pattern between the hurdles.
2. Hurdle Clearance
a)
Take off distance seven feet to seven feet and six inches for males. This is dependent on: 1) speed of approach, 2) length and speed of the lead leg, 3) height of the athlete and the hurdle, 4) flexibility of hip and knee, 5) type of track surface, 6) weather, 7) previous hurdle clearance and
athlete’s kinesthetic feel for the hurdle.
b)
Take-off is about sixty percent of the flight.
c)
Lead leg action begins with the aggressive drive of a high flexed knee.
d)
Flexed knee reaches high point before the lower leg swings forward (this decreases the hip’s moment of inertia while increasing the lead leg’s angular velocity).
e)
Proper high knee position of the lead leg brings about the complete (but very brief) extension of the knee of the trail leg into the stretched tall position.
f)
Lead foot must not be allowed to get in front of the attacking knee until after the stretched tall position (center of gravity is beyond take-off foot).
g)
Leading with the foot causes a drop in the center of gravity, lower hips, and problems with the knee lock, which will delay clearance.
h)
The lead leg must attack the hurdle in a straight horizontal line. Being too close to the hurdle results in a jump! Taller hurdlers can get closer to the hurdles because they don’t have to raise their center of gravity as high.
i)
The lead arm (opposite of lead leg) is driven forward with bent elbow and wrist even with mid line of the body.
j)
The trail arm is bent and hand is just in front of or beside the hip (in the pocket).
k)
The shoulders are level and square to the hurdle.
l)
For an effective stretched tall position the body lean and forward rotation must start while the hurdler is on the ground. To aid this a shortened stride is taken prior to the take-off. The lean helps to keep the center of gravity as close to it’s normal sprinting path as the hurdle will allow. Abdominal strength allows for an easy forward lean while lower back strength allows for an easy forward lean while lower back strength aids in a quick recovery from the lean to a taller running position after hurdle clearance.
3. Landing
a)
The landing is three feet, nine inches to four feet, three inches from the hurdle (landing is about forty percent of the total flight).
b)
Immediately after the stretched tall position is attained the lower leg is thrust toward the hurdle and then immediately pulled downward under the body.
c)
The landing of the lead leg must be dynamic (actively pulled down behind the hurdle to get the best possible landing position).
d)
The best landing position is one where the hurdler is standing tall with the center of gravity in front of support leg and heel off the ground (this assists the fast follow-up step of the trail leg and avoids the braking action associated with a landing where the center of gravity is behind the support leg).
e)
Upon landing the trail leg knee must be pulled through high if the knee is allowed to drop the follow-up stride will be too short.
f)
The take-off leg becomes the trail leg (complete extension of the take-off knee during lead leg attack allows for mechanically sound trail leg movement).
g)
Trail leg knee is lifted to the side with thigh parallel to the hurdle and toes turned out and immediate pulled through under the armpit to a position in front of the chest (high knee position in sprinting).
h)
The heel of the trail leg must remain close to the butt until it crosses the hurdle.
i)
As the trail leg comes forward the equal and opposite reaction is the backward motion of the lead arm. The arm must swing wider (pawing action) than the leg in order to counteract the leg’s actions (and keep the shoulder square upon landing). The pawing action is stopped as soon as the lead leg hits the ground. The hand is then pulled in towards the ribs before resuming sprint arm action.
j)
Premature take-off of the trail leg will cause the trail leg to be pulled through too soon which will results in a braking effect of the lead leg.
4. Running between hurdles
a)
Follow-up stride is always the shortest because the force is reduced by hurdles clearance.
b)
Second stride must be the longest.
c)
The last or third stride must be slightly shorter than the second in order to assist in proper attack of the hurdle by accelerating the center of gravity into proper trajectory.
5. Finishing sprint
a)
Counting of the number of strides from the tenth hurdle to the finish allows for a planned dip on the last stride to facilitate proper lean at the finish line.