CoachesEducation.com

How can I improve speed in a hurdle race?

Clinic notes presented by Brent McFarlane, Canadian Olympic Head Track & Field Coach, who is an internationally known expert in hurdles.

Mission statement:
With correct training and education you can reduce the time spent on the ground or in the air per stride (or per hurdle clearance by .01 of a second!

Elite sprint hurdler ground time = .11 second (while hurdling)
Air time = .25 second
___________
.36 second

Elite sprinter ground time = .09 second (while running)
Air time = .11 second
___________
.20 second

Total strides in sprint hurdle race = 51
Total improvement in sprint hurdle race = .51

Concepts and parameters necessary to enhance sprinting and hurdling speed.

Goal # 1
To design training routines that address neuromotor patterns for the neuromuscular enhancement of speed and hurdling.

Sprinting and hurdling are skills (neuromuscular skills):
1. Practice makes perfect = only if practiced perfectly.
2. Practice also makes permanent. Repetition of mistakes = doing skills perfectly wrong.
3. Any change in velocity (rhythm) is a change in technique.
4. Rehearse basic and advanced technical models for speed and hurdling to correctly rewire or remodel the neuromuscular codes through specific warm up patterns.
5. Need neuro capacity to correct errors = in a snapshot.
6. Need to paint a perfected picture so the brain understands.

Goal # 2
To provide quality feedback...what do you see?

What recipe works for successful hurdle speed?
How do you minimize errors?
What are the correct teaching cues to enhance hurdle skill?
What are the components of a hurdle clearance?

1. Event specific (race) warm up
2. The start and pure acceleration
3. Preparation for take off and take off
4. Hurdle clearance
5. Landing (step down) and reacceleration

Goal # 3
To develop strength parameters for big forces.

1. One must develop sufficient leg strength to generate necessary velocity changes during a shortened ground time.
2. You must produce a big force in a short time = impulse
3. Forces developed occur 70% front side and 30% backside.
4. Create specific strength in the feet and pillar

SPECIFIC CIRCUIT TRAINING
1. Body circuits
2. Partner / Circle
3. Monster
4. Brazilian
5. Field / Stadium
6. Medicine ball

SPECIFIC WEIGHT TRAINING
1. General strength (conditioning)
2. Hypertrophy
3. Pure strength
4. Maximum strength
5. Power (maximum use of specific strength)
6. Maintenance

Goal # 4
To enhance training through proper periodization.

1. Training must occur at 95% or higher of maximum velocity or below 70% intensity.
2. A hurdlers base for speed is speed and then hurdle rhythm
3. Train and rehearse a perfected race model = racing auto pilot

Goal # 5
To enhance hurdling speed using contrast training

1. Resistance:
cables and running harnesses
weighted batons/weighted vests/pants/belts
elements: sand, hills and pool (water)
2. Assistance:
overspeed cables
ultra overspeed devices
3. Real thing equalls hurdling equalls acceleration plus transtion plus hurdling equalls perfected sprint hurdle race (rhythmic unit)

Goal # 6
To enhance recovery and regeneration

Thank you for your interest in CoachesEducation.com. Any questions concern or requests should be directed toward the Coaches Forum to best service your specific area of need.

Coach George Payan
www.coacheseducation.com

Please explain the periodization of the 100m/110 hurdles;
specifically, what things are emphasized during each period.

The following areas should be emphasized during each of the following periods:

General Preparation:

General Endurance (cross-country running)
General Strength (weight training)
Flexibility
Coordination


Special Preparation:

Specific Endurance
Specific and General Strength
Coordination (quality hurdle work)
Speed


Competition:

Speed
Specific Endurance
Specific and General Strength
Tactics

Emphasize the following four areas:

1.
Start

2.
Speed between hurdles

3.
Finish

4.
Technical form

At different times of the year, and according to needs, each of these areas should receive particular attention. Of these areas of importance, speed between the hurdles is the most important.

Coach Payan
www.CoachesEducation.com