The Hurdle Events

Talent Demands for the Hurdles

• The abilities needed in
hurdling similar to those
needed in sprint events,
and should be developed
the same way.

• Flexibility and mobility

seem to assist greatly in
the event as well.
Talent Demands for the Hurdles
• Speed
• Rhythm
• Technique
• Flexibility includes range of motion
• Strength
• Stamina to maintain proper technique
• Poise
• Body Type
Which of these is the only factor we cannot enhance??
Talent Demands for the Hurdles

Which of these is the only factor we

cannot enhance??
Body Type
 Talent Demands for the Hurdles
• Hurdlers should be chosen from athletes that
are capable sprinters.

• The hurdles should not be considered a place

for the inferior sprinter.
 Hurdling is Sprinting w/Rhythm
Our focus, first, last and
always must be
establishing and
maintaining SPEED
between and over the
hurdles!

Which is more important

to focus on, Speed or
Technique?
 Hurdling is Sprinting w/Rhythm
.
Which is more important
to focus on, Speed or
Technique?

Speed
 Phases of Hurdle Races
• The Drive Phase.
– Pure acceleration to build momentum so that
maximal velocity can be achieved and to enable a
stronger finish.
 Phases of Hurdle Races
• The Maximal Velocity Phase

– Top speed is reached.

– In the 400 hurdles, this maximal velocity phase

may refer to maximal desired velocity, not
maximal attainable velocity.
 Phases of Hurdle Races
• The Deceleration Phase. (Hurdle Rhythm Maintenance)
– when the ability to hold maximal velocity fails.

– Resist deceleration by executing proper sprint and

hurdle mechanics as the body loses coordination
and fatigues.
 Distribution
• The relative lengths of these phases in any
particular race.

– Will vary according to a variety of factors

including: What race is being run, the athletes
ability, point in the training cycle, weather, etc.

• Much consideration and planning must be

given to distribution plans for each event.
 Modifying Sprint Mechanics
• The hurdler are proficient in all the skills of
sprinting.

• The hurdle races are sprint races, with

modifications of sprint mechanics used to
negotiate the hurdles.
 Minimizing Airtime
• Acceleration can occur only when the hurdler
is on the ground.

• Flight time over the hurdle should be

minimized to maximize performance.-How does
reduced flight time improve performance?
 Minimizing Airtime
How does reduced flight time improve
performance?

When In the air, at the mercy of gravity, which falls at a constant rate.
Impulsion can only take place on the ground. It’s like coasting when in the air.
 The Approach to the First Hurdle
• The acceleration process constitutes the
approach run to the first hurdle.

• Consists of a specific number of steps and be

developed for consistency. How many are recommended?

• The approach will be discussed in much

greater detail when we study the individual
hurdle races.
 Between-Hurdles Running
• The run between the hurdles in should
resemble maximal velocity mechanics.

• Typically involves 3 step rhythm

Boom-Ta-Ta-Ta
 The Hurdle Takeoff
Distance from the Hurdle
• 7-8 ft. for men
• 6-7 ft. for women

• The taller the athlete, the

closer they can take-off

• Taller athletes don’t have to

raise their COG as much.
 The Hurdle Takeoff
• The hurdle takeoff is a
modification of maximal
velocity mechanics.

– The takeoff step lands

under body’s COG.

– Shin angle at
touchdown is near
vertical, consistent with
vertical push-offs
present in steps prior to
takeoff.

– The hip extends

forcefully, driving
foot down and back to
create
takeoff.
 The Hurdle Takeoff movie

At takeoff, significant displacement of the body should occur during support

– Hurdler’s body
significantly
beyond the
takeoff foot
before flight is
achieved.

– Displacement
initiated in the
core of the body
(the trunk and hips), as
opposed to the
limbs (particularly the
lead leg).
 The Hurdle Takeoff movie

• Lead leg action

initiated by
displacement of hips
toward the hurdle.

• Extension of lead leg

at takeoff should
extend from the hip,
then knee and finally
ankle in that order.
– Looks like sprinting
up 3 ft. flight of stairs
 The Hurdle Takeoff
– Body lean may be needed to aid clearance,
especially with shorter men.

– Any body lean achieved during the hurdle takeoff

should not result in disturbed postural alignment.
 Arm Action
o Synchronization of arm action w/leg action
helps to keep the shoulders square, assists
balance & timing, & counteracts the lateral
rotations of the trunk.

o Lead arm (opposite of lead leg) is driven forward.

Bent elbow. Wrist even with midline of the
body. Do not thrust forward violently-Why??
 Arm Action
Lead arm (opposite of lead leg) is driven
forward. Bent elbow. Wrist even with midline
of the body. Do not thrust forward violently-
Why??

This exaggerates & twists the upper body.

 Hurdle Clearance & Landing
• Take-off leg becomes trail leg as toe leaves
ground.

• Greater split of the arms at takeoff to match the

extended displacement at takeoff.

• Trail knee lifted to side (upper leg parallel to hurdle),

through the arm pit to position in front of chest
(high knee position). Foot of trail leg remains below the
knee throughout the motion for men.
 Hurdle Clearance
• At take-off, heel of trail leg
closes to buttocks during
hurdle clearance.

• Heel then follows through to

front high knee position.

• Lead arm slightly raised to side

to allow trail leg through.

• Lead Arm then drives

backward as a balance to trail
leg’s forward movement.
 Hurdle Clearance
• The elbow initiates backward push of lead arm &
remains behind the hand throughout motion.

• Arm should remain partially bent at elbow during

movement.

• Thumb points up during the back swing.-Why??

• Trail arm comes forward as trail leg drives through.

• Shoulders remain level.

 Hurdle Clearance and Landing
Most of the recovery is
a reflexive, natural
action.

The athlete must

abduct (open) the hip and
evert the foot to allow
trail leg clearance.
Hurdle Clearance and Landing
 Hurdle Clearance and Landing
– Proper timing of trail leg recovery is dependant
upon:

• displacement of body beyond the foot at takeoff

• relaxation and stretching of hip flexors of that leg.

– This results in a quick, but late trail leg action.
 Landing & Get-Away
• Lead leg toe touches down in pawing motion
beyond hurdle.

• Trail leg is now in sprint position. The trail leg

should be pulled through quickly
 Landing & Get-Away

• Center of gravity quickly passes over lead leg toe as

touchdown occurs.

• Hips are forward.

• Body is nearly erect.

• Arms are back into slightly exaggerated sprint

position.
Hurdle Clearance and Landing
• Upper body modifications
– reactions and countering in order
to balance the modified lower
body activity.
• greater split of the arms at takeoff
to match extended displacement at
takeoff.
• wider sweep of trail leg side arm to
counter wider path of trail leg.
 Hurdle Clearance and Landing
– The hurdle landing should occur as close as
possible to the hurdle (Men 3’6”-4’0” & Women 2’0”-3’4”).

– Sprinting should resume immediately.

– Problems in the hurdle landing and the getaway

step are directly related to problems…Where?
 Hurdle Clearance and Landing
Problems in the hurdle landing and the getaway
step are directly related to problems…Where?

Take-Off
 The 100/110 Meter Hurdles
• Elite and developmental hurdlers take the
same number of steps in the race
– 8 to H1, 3 steps between 9 hurdles (27 steps), 10
hurdle clearance strides 5 steps to the finish = 50
total steps.

– Increasing stride frequency and developing faster

rhythms are important goals.
 The 100/110 Meter Hurdles
• Advanced women hurdlers and men usually
need to modify the sprint acceleration
process.

– Stride length is decreased in order to fit eight

steps into the approach.

– Range of motion at the hips decrease.

 The 100/110 Meter Hurdles

– Recovery heights are lower.

– The progression of body angles must occur more

quickly.

– Frequency is higher in the approach to the first

hurdle.
 The 100/110 Meter Hurdles
• The drive phase in the sprint hurdle races should extend until
the 3rd hurdle.

• Between-Hurdles running in 100 and 110 meter hurdle races

is a modification of maximal velocity mechanics.

• In advanced hurdlers, there is decreased stride length

between the hurdles in order to fit the needed three steps
between the hurdles.
 The 100/110 Meter Hurdles

• Push-off angles in-between-hurdles running

are primarily vertical, as in maximal velocity
mechanics.

• The range of motion in the hips found in the

run between the hurdles is usually decreased.
(especially in the men’s race-shuffle)
 The 100/110 Meter Hurdles
• Recovery heights between the hurdles are often lower
than in normal sprinting, due to the decreased range of
movement.

• Frequency is usually higher in the run between the

hurdles.

• Cue: shuffle
 The 100/110 Meter Hurdles
• There are slight differences in the men’s 110 and
women’s 100 hurdle events.

• The men’s barriers are relatively higher, requiring:

– More forward lean
– More vertical velocities at takeoff
– Greater deviations from normal running mechanics
Owens (1st), Laing (2nd)
 Teaching/Training Guidelines for the
Hurdles
• Biomotor quality development is essential to
improving hurdle performance.
– speed related qualities
– strength, power,
– flexibility, and mobility
 Teaching/Training Guidelines
for the 100/110 Meter Hurdles
• Speed is critical to hurdle success
– Development of speed by using the same
principles as sprinters.
– Acceleration and speed should be addressed and
improved before speed endurance work is done.
 Teaching/Training Guidelines
for the 100/110 Meter Hurdles
• CHEATED HURDLING
– Hurdles kept low in early stages of learning and in
practice situations for advanced hurdlers.
– Speed of movement, quick rhythms, and sprint
mechanics emphasized.
 Teaching/Training Guidelines
for the 100/110 Meter Hurdles
• Timing segments of race provides great
information to coach
– diagnosis of problems
– performance prediction.

• Touchdown times or Rhythmic Units.

 Teaching/Training Guidelines
for the 100/110 Meter Hurdles
• Rhythm should resemble the rhythms of the
athlete’s goal pace.
– 13.0 = 1.0
– 14.0 = 1.1
– 15.0 = 1.2
 Teaching/Training Guidelines
for the 100/110 Meter Hurdles
• Organized into acceleration, hurdle rhythm,
rhythm endurance.

– Acceleration-runs over 1-3 hurdles (acceleration)

– Maximal velocity (hurdle rhythm) runs over 4-6 hurdles
– Runs over 7-12 hurdles. (hurdle rhythm endurance)
 Teaching/Training Guidelines
for the 100/110 Meter Hurdles
• Stride length and stride frequency are
inversely proportional.

• Increasing one decreases the other.

– Problem: too close to the hurdles.
• Reason: steps are too long.
– Solution: increasing frequency will decrease stride length.
 Progressions for the
Approach to the First Hurdle
• Approaches from the Crouch Start
• Cheated Approaches
• Stick Drill Approaches
• Approaches from Blocks
 Progressions for
Between-Hurdles Running
• Cheated Hurdling
• 5 Step Hurdling
• Alternate Lead Leg Hurdling
 Progressions for the
Hurdle Takeoff
• The Wall Drill
• Cheated Hurdling
• Alternate Lead Leg Hurdling
 Progressions for the
Hurdle Clearance
• Hurdle Walkovers
• Hurdle Skip-overs
• Cheated Hurdling
• 5 Step Hurdling
• Alternate Lead Leg (4 Step) Hurdling