Sprint Hurdling Technique

Hurdling is the act of running and jumping over an obstacle at speed. In the sport of athletics, hurdling forms the basis of a number track and field events which are a highly specialized form of obstacle racing. In these events, a series of barriers known as hurdles are set at precisely measured heights and distances which each athlete must pass by running over Hurdling is, because of its technical and energy demands, an exciting and challenging event. The technical component of hurdling is clearly much greater than in sprinting, yet the concept of the hurdles race must be one of a sprint, with adjustment for each hurdle. The stride pattern for effective sprint hurdling is a 7 to 8 stride pattern to the first hurdle followed by a 3 stride pattern between the hurdles. T !H"#!$% % & "T' () H*+,%#"-. 'T$+T The start is in general as in the flat sprint. Trail leg is in the front position 0 eight strides to first hurdle. 'tart $cceleration to the first hurdle Ta/e0off phase )light phase %anding phase +un between hurdles +un to finish

$!! % +$T#(" T( TH )#+'T H*+,% &aximum acceleration over the first stride. ight strides to the first hurdle. This is usual but dependent on the athlete, it could be seven strides for the taller athlete or nine strides for smaller athletes. #ncrease in speed in considerably limited distance to the first hurdle. 'trides get gradually longer up to the seventh stride. 1reparation of the hurdle clearance by shortening the eighth stride by 2 to 32cm. arly straightening of the body from the fourth 4 fifth stride onwards. High running posture in front of the hurdle. $ctive touchdown on ball of the foot.

T$5 0()) 1H$' &inimum loss of speed. )light path of the centre of gravity as flat as possible. Ta/e0off from the ball of the trail leg. High body position for the attac/ 6 run tall 7. ,rive the body more forward, then upwards. +un into the hurdle, do not jump.

,rive /nee of lead leg rapidly to the hurdle, bring it to the hori8ontal position.

)%#-HT 1H$' Heel of lead leg is thrust over the hurdle. 6toe upward7 The straightening of the lead leg should not be stressed. )lat flight path of the centre of gravity. %ead leg is brought to the hurdle fast and in a straight line. 9ody is /ept in sprinting posture. :hen above the hurdle, the trail leg is almost right0angled at both the /nee and an/le. $rm movement counterbalances the leg movement. The lead arm is bent and moves bac/wards around the trail leg.

%$",#"- 1H$' &aintain tall position of body. xtend lead leg at the moment of landing, "o lowering of centre of gravity. %anding on ball of foot. High /nee lead of the trail leg. 6 upward ; forward 7 &inimum loss in velocity. )ast transition into sprint. " H*+,% '

+*" 9 T:

Three sprinting strides 6 no overreaching 7. 'print between hurdles as fast as possible. $ctive arm movement.

+*" T( )#"#'H &aximum sprint to the finish 1ronounced forward lean of body 0 dip finish

The Start and Approach #n sprint hurdling the first hurdle is only some seven or eight strides away so the athlete must come upright at the 3rd or <th stride, much earlier than the sprinter. To enable this to happen the bloc/ spacing will have to be slightly altered. :hen using an eight stride approach the ta/e0off foot is placed in the front bloc/. :hether using a seven or eight stride pattern to the first hurdle, in each case the ta/e0off should occur from = 34> 0 7 34> feet from the hurdle. Hurdle Clearance The athlete must attac/ the hurdle and aim to clear it as ?uic/ly and efficiently as possible, raising their centre of gravity only a little more than in a normal sprint action.

Leg Action The last stride of the approach to the first hurdle is shortened in order to allow the ta/e0off leg to move rapidly under the hips. This ensures that a fast effective drive can be made across the hurdle. @3A. Action of the lead leg: The /nee must be pic/ed up fast @3A The /nee must be pic/ed up in line with the vertical centre line of the body. The lower part of the leg is left low and extends once the /nee reaches the height of the barrier @3A ; @>A The heel is driven out just over the hurdle @>A ; @3A The /nee should not be pulled across the body and the lower leg should not go out and round. The /nee of the lead leg is slightly bent @3A $s the heel of the lead leg passes the barrier it must be snapped down to land under the body @3A ; @<A The leg straightens as it descends towards the ground @<A The uppder body leans forward into the hurdle to aid in sustaining momentum after the hurdle is cleared. The eyes remain loo/ing forward to the next hurdle. #f the body is held too upright on the clearance, the hurdler will have to raise his center of gravity higher to clear the hurdle. This will also cause the hurdler to be leaning bac/ upon clearance, destroying momentum. Action of the trail leg: The trailing leg drives the body at the hurdle as the lead leg rises @3A 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 /nee sweeping wide and flat over the hurdle @<A. $s the leg crosses the hurdle, the foot must be coc/ed at the an/le @<A $fter crossing the barrier, the /nee continues to rise and comes round in front of the body @2A &any hurdlers have a tendency to drop the trail leg after it has crossed the barrier. This has the effect of ma/ing the first stride short and pulling the athlete off balance. The trail leg must be pulled through high and fast so that the first stride is fast. This is essential in maintaining proper steps between the hurdles. Arm Action $s in sprinting, the arms act to balance the body and counter the rotations produced by the legs. The arm opposite to the lead leg actually leads the action into the hurdle and pushes4dives forwards as the lead leg rises @3A. The arm should be brought up and across the body to lengthen the arm motion to match the longer hurdle stride. The other arm should be ta/en bac/ in a normal sprinting action. $s the trail leg comes round the leading arm sweeps around the /nee to counter the rotation of the trail leg @<A.