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Transcript of HURDLES
How to properly execute a hurdle
What type of skill is Hurdling?
Hurdling is a
A continuous skill is one that has beginning and ending points that are either arbitrary or determined by some environmental factor rather than by the task itself. These skills are repetitive.
Hurdles are a continuous skill because the performer starts usually on the sound of a gun from blocks and ends across a finish line. The skill is repetitive because the same skill is used continuously from the start to end of the event. The performer will hurdle several time from the start of the race to the end.
Establish a lead leg and a trail leg (Lead leg is usually dominant leg
Sprint towards the hurdle
When you are about 1 to 2 feet away from the hurdle, bring the foot that isn't on the ground (lead leg) up to your butt and then quickly extend it up over the hurdle.
The trailing leg drives the body at the hurdle as the lead leg rises.
The recovery of the trail leg must begin from well behind the body if the drive is to be completed.
The athlete should feel the trailing knee sweeping wide and flat over the hurdle
As the leg crosses the hurdle the foot must be cocked (dorsiflexed) at the ankle so that the foot does not hit the barrier
After crossing the barrier the knee continues to rise and comes round in front of the body
Many young athletes have a tendency to drop the trail leg off to the side after it has crossed the barrier. This has the effect of making the first stride very short and pulling the athlete off balance. The trail leg must be pulled through high and fast so that the first stride is fast.
The Phases of Execution
- Performer may come out of blocks (in an actual event)
- Runs about 7 to 8 steps to first hurdle
- Sprints towards the hurdle as fast as he or she can
- Lead leg and Trail leg is established
- End at 2 steps prior to leap
- As the lead leg's heel clears the hurdle, it snaps down towards the ground
- Trail leg is bent at the knee, and is pulled over the hurdle quickly to resume sprinting
- The trail leg's knee rises to begin the first stride towards the next hurdle
- Performer begins running towards the next hurdle
- Performer pushes off trail leg for explosion
- Head and eyes are up looking at the next hurdle
- Lead leg comes up towards chest and is straight
- Trail Leg is bent behind and follows the body over the hurdle with shin parallel to the ground and leg begins to pass the hurdle
Rubric for Assessment
Expert Performer Video
Novice Performer (Malcom)
Explodes off trail leg
Lead leg is straight coming up to chest
Trail leg is bent and follows through the hurdle
Same 3 step rhythm in between hurdles
Back leg is not bent up towards the but
Performer does not jump off trail leg
Lead leg is not extended out straight in front
Lead leg not coming up to chest
The legs of the performer have to be able to absorb the force of impact after each hurdle in order to move to the next. Legs bend a little to absorb the force.
- the performer has to accelerate to the hurdle to assist with the jump over the hurdle. This help produce momentum to help propel the performer over the consecutive hurdles.
- as the performer accelerates towards the hurdle, he or she will increase their momentum, as well.
Newton's 3rd Law
- For every action there is an equal an opposite reaction. There is an action of the runner exerting force on the ground and the opposite reaction causes the performer to leap over the hurdle.
Lead Leg and Trail Leg
" This lets them understand which leg goes over the hurdle extended and which one is bent behind and trails over the hurdle.
"Lead leg straight and trail leg bent"
Feel Your Trail Leg Behind You.
” Telling athletes to feel the trail leg behind during takeoff teaches them to displace and sets up the needed hip flexor stretches. An added benefit of this cue is that hurdlers anticipate it at takeoff and as a result, do a better job of planting the takeoff foot under the hips.
Stay Up As You Hurdle
.” This cue is used with hurdlers who bend at the waist excessively and lose pelvic posture as a result. The hips should be kept up, distant from the surface.
Use your Trail Leg to Determine Takeoff Location
". If the hurdler takes off from the correct location, the trail leg will come through quickly, but late. When standing behind the hurdler, the coach will notice the trail leg action occurs immediately after the lead leg action when the takeoff is too close. When takeoff location is correct, there will be a noticeable time differential between the lead and trail leg actions.
This drill aims at developing the athlete’s awareness and coordination of the lower limbs while hurdling.
- The hurdles are set close together (around 0.5m) and slightly lower than normal so that the athlete can comfortably straddle the hurdle.
- The athlete steps over each hurdle in turn with only 1 foot touching the track between hurdles. Each leg performs a trail leg
Seated Leg Grab
- The athlete sits on the track in the hurdle
position (lead leg straight in front, trail leg to side, heel to bottom). The athlete leans forward and grabs the lead foot with both hands and holds the position for 5-10 seconds and repeats.
- Aim to get the athlete’s chest as low as they
can if possible touching their upper leg (head touching knee).
-Repeat several times for both legs.
Cones are placed on the track 40m apart. In
the middle, two hurdles are placed in adjacent lanes facing the opposite way to each other.
The athlete is required to set off from one
cone, hurdle the hurdle in the lane, continue to the second cone, turn around move, to the adjacent lane and repeat.
This drill is aimed at developing ‘Spatial
Awareness’ required for the 200, 300, 400m hurdle athlete who need to be able to judge distance and timing to the hurdles
- legs, arms, torso, hips all have to adjust to the hurdle while leaping over it. Multi-limbs moving at the same time to perform a task
- ability to coordinate body parts will running and leaping through the air over the hurdles repeatedly
- has to be able to react in time for each hurdle
- cardiovascular endurance over a short period of time
- has to explode of off the ground to create enough force to leap over the hurdle
- Performer does not leap with same lead leg or trail leg
- Performer does not leap off of trail leg
- lead leg nowhere near chest nor is it straight
- Performer can only leap one at a time
- Jumping with 2 feet over hurdle at the same time
- Not consistent in any attempt, looks different with every attempt
- No rhythm established
- Lead leg is somewhat straight and coming up towards the chest
- Trail leg is established
- Lead leg is established
- Explodes off lead leg somewhat consistently
- Is able to do more than one hurdle at at time
- Somewhat consistent but not every attempt
- Rhythm is somewhat established
- Still has to think about the actions
- Moves like it second nature, does not have to think about the task
- Lead and trail leg are always the same
- Multiple hurdles are completed with consistency
- Consistent rhythm is established
- Explodes off of trail leg
- Lead leg is extended and knee comes to chest
- Trail leg is bent and follows body through hurdle
Cowburn, S. Coaching Hurdles. Retrieved May 2, 2014, from http://atfcaviccoaches.org.au/wpblog/wp-content/uploads/2010/11/Hurdle_Coaching_Progression-2_extract.pdf
Warden, P. (1988, January 1). PLANNING TRAINING FOR THE SPRINTS & HURDLES. . Retrieved May 5, 2014, from http://www.trackandfieldnews.com/technique/105-Peter_Warden.pdf
How to Run the 300 M Hurdles. (n.d.). wikiHow. Retrieved May 5, 2014, from http://www.wikihow.com/Run-the-300-M-Hurdles