100m Hurdles

Training and Techniques DeSoto High School Track & Field

Hurdle training is quality not quantity.

Monday: 2 sets (4x300s) or 2 sets (4x200s) alternate each week. After School 2x30m block starts then over 1 hurdlex2, 2 hurdlesx2, 3 hurdles, 5 hurdles Tuesday:4-6 laps or turf work + weights (Circuit) Wednesday: 500-300-150 After school-over 1 hurdlex2, over 2, over 3 + 2x150m timed (300m hurdles).

Sprint Drills with team jog, high knees, butt kicks, build-ups, leg swings, etc Hurdle Technique Drills hurdlers do all drills before every hurdle workout

Proper race mechanics are best taught through technique drills.

A skips skip with high knee foot lands underneath pawing at ground B skips skip with high knee and extend knee foot lands underneath pawing at ground C skips while jogging every third step use trail leg motion focusing on speed.

Fast Leg while jogging every third step use lead leg motion focusing on speed

Walk-overs step over hurdle with toe up and pull

trail leg over keeping knee and toe cocked (trail leg), alternate legs over each hurdle

Rhythm drill sideways to the hurdles bring right foot

over the hurdle followed by the left. Switch sides.

Over-Unders every other hurdle raised all the way

up - walk over one hurdle go under the next. Only put one foot down between each hurdle. Quick Trail Leg - spread one foot length apart Hold lead leg over hurdle then quickly pull trail leg over. Keep trail leg foot close to hip and toe cocked. Do not let knee go above waist. (May also do partner drill)

Lead leg attack drill - place hurdle against wall

hurdle into wall knee attacks first, body leans forward keeping shoulders square, foot dorsiflexed, opposite arm reaches forward to maintain balance, arms go back into running motion.

Trail leg drill lean into wall circle trail leg over hurdle
with foot tucked close to hip and toe cocked. Bring knee quickly over and up and snap foot down underneath.

Trail leg slide turn hurdle sideways to wall. Set

hurdle one notch up on side closest to wall. Slide trail foot along top of hurdle keeping toe cocked and then quickly bring to ground landing

underneath athlete.

Seated on the ground use a sprinting arm action Lean trunk forward on every fourth arm pump and lift the elbow of the lead arm, then slightly sweep it back into sprinting position Keep the shoulders square.

Our hurdlers do all drills before each hurdle workout and before each hurdle race.

Sprint-sprint-sprint

SPRINT TO NEXT HURDLE - Lazy Practice makes for Lazy Race A cone is set where the next hurdle would be, and the athlete must sprint to the cone to keep her from slowing down over the last hurdle. EMPHASIZE SPEED - Not conditioning during hurdle work. Make sure athlete is well rested before beginning next run.

ACTIVE TRAIL LEG Do not glide over hurdle keep trail leg quick and high
DO NOT LEAVE TOO CLOSE TO HURDLE A cone may be set at the correct take-off point before a hurdle if the athlete is leaving too close to the hurdle resulting in too much clearance. (5.5-6.5 feet from hurdle) INJURY PREVENTION IS #1 Only work hurdles 2-3 times per week to prevent injury. More isnt better

Hurdles are set at lowest setting. May even need to use plyo hurdles with beginners Hurdles are SQUEEZED Usually one step(foot length) per hurdle 1st hurdle one step up, 2nd hurdle two steps up, 3rd hurdle three steps up, etc *May need to squeeze 2 steps per hurdle for beginners *Better hurdlers do not need 1st hurdle squeezed

Hurdlers must be good sprinters

Blocks Lead leg should be set in back Powerful start same mechanics as 100m sprinter for first 4-5 strides Transition to a running tall position by the 5th stride to prepare for take-off over first hurdle. 8 strides to first hurdle.

Runner should leave between 5.5ft to 6.5ft from 1st hurdle. Do not get too close to hurdle. Do not reach for hurdle it is a breaking motion

Runner only wants to raise up high enough to clear hurdle. IT IS NOT A JUMPING EVENT! Actively sprint over hurdle DO NOT GLIDE!
Always keep shoulders square.

Knee first knee should swing with the thigh coming up parallel to the ground. Knee then extends only enough to go over hurdle (do not lock out knee!)

Foot should be dorsiflexed (toe up)

Lead leg fully extends once over hurdle to land in a tall position Foot should paw down to the ground and land underneath athlete

Slight leaning position over hurdle.

pronounced as mens hurdles.

Not as

Shoulders stay square. Do not allow rotation at waist. Lead arm (opposite from lead leg) will reach forward and then slightly sweep back into sprinting position. Trail arm should stay in sprinting motion.

Full extension before leaving ground. Trail foot should tuck in behind the hip with the toe dorsiflexed (cocked) immediately after take-off. Do NOT allow toe to point down! Foot should never be above the knee. Knee should come up high once over the hurdle to get back into sprint position. Trail foot should follow the knee over the hurdle. Pull the trail leg through to keep from just gliding over the hurdle. (Youre only as fast as your trail leg.) Trail foot should land underneath the hurdler to continue her sprint.

3 steps between hurdles - NEVER 5!!! Tall sprinting running position

1st step shortest but quick 2nd step longest but quick 3rd step lands underneath athlete to keep from breaking and/or jumping over the hurdle. Do not reach!!!

Practice the finish. Many hurdle races are lost in

those last few strides to the tape. Use the cones during practice.

Sprint off last hurdle. Lean at line. - Good to practice when going over 5 hurdles.

Video races they wont believe it until they see it!!!

DeSoto Track & Field School Records

Event
Shot Put Discus High Jump Long Jump Triple Jump Pole Vault 3200m 4x100m Relay

Performance
4710 16311 58 1910 3/4 40 11 96 11:41 46.09

Athlete
Wanda Gardner Skylar White Vikki Garcia Anna Robinson Paetyn Revell Jaylon Wesley Rita Fitzgerald Verlencia Shaw Ariel Cain Makayla Earnheart Tia Gamble Tia Gamble Gayla Cloud Jeriann Okoro Maegan Cowan Verlencia Shaw Makayla Earnheart Alexis Logan

Year
1985 2008* 1988 2011* 2012 2011 1996 2012

800m 100m Hurdles 100m 4x200m Relay

2:14.48 13.95 11.89 1:37.94

2009 2007 2011 2011

400m 300m Hurdles 200m 1600m 4x400m Relay

53.78 41.97 24.27 5:20 3:41.41

Diamond Richardson 2008 Tia Gamble Verlencia Shaw Geri Lopez Maegan Cowan Kierra Hamilton Chrishuna Williams Tia Gamble 2012 2011 1978 2011*

State Champion Teams 2012, 2011, and 2007 State Runner-Up Teams 2008 and 2010 *State Champion in event