Category Archives: Sprints and Hurdles

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Sprint Acceleration Training Video

Usain Bolt’s coach Glen Mills believes in sprint training drills, “Athletes tend to reverse to their old habits when put under pressure or when running at maximum velocity. Like helping an actor learning a part, coaches have to continuously react and replay and redo the drills, getting the athlete to run over and over in order to break habits, both psychologically and physically, and get into the right running technique.”

“We set about doing drills then we took videos of his workouts and broke them down on the screen in slow motion to show him exactly what he was doing. I would draw diagrams and show him the position that we are working to achieve.”

Sprint training drills are important for warm up and teaching proper sprint mechanics, the acceleration a-run drill is one example of the drills sprinters can use to improve technical skills and increase sprint speed.

Sprint Training Videos with Digital Membership

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Video thumbnail for vimeo video Hurdle Technique and Training Progression - Digital Track and Field

Hurdle Technique and Training Progression

Hurdle Training Progressions

 

Beginner Hurdle Step Patterns
3 Step Hurdling
8.00m or less between hurdles
1.90m – 2.00m at takeoff before the hurdle
.80m – .90m at touchdown after the hurdle
1.90m average stride between hurdles (less stride length than sprinting)

Set the hurdle distances to accomplish 3 step pattern

Hurdle Height Recommedations
Start low and build up
6 – 18″ for beginners 
24 – 30″ as beginners improve

4 step hurdle rhythm can help develop leading with the both legs

Girls/Women Hurdle Teaching Progression

5 Hurdles Novice Progression

  • 6″ hurdles at 7.00m apart
  • 12″ hurdles at 7.00m apart
  • 12″ hurdles at 7.30m apart
  • 18″ hurdles at 7.60m apart


Up to 12 Hurdles Advanced Progression

  • 24″ hurdles at 7.50m apart
  • 24″ hurdles at 8.00m apart
  • 30″ hurdles at 8.00m apart
  • 30″ hurdles at 8.30m apart


Build up to 12 30 inch hurdles at 8.30m apart with proper rhythm 

100m Hurdle Race Simulation
100m Hurdles
30″ 12m to first hurdle and 7.00m (add 20cm between each hurdle)
30″ 12.5m to first hurdle and 8.00m between hurdles x 5 hurdles
30″ 13m to the first hurdle and 8.00m between hurdles x 3 hurdles

Boys/Men Hurdle Teaching Progression

5 Hurdles Novice Progression

  • 6″ hurdles at 7.50m apart
  • 12″ hurdles at 7.50m apart
  • 12″ hurdles at 8.00m apart
  • 18″ hurdles at 8.00m apart


Up to 12 Hurdles Advanced Progression

  • 24″ hurdles at 7.50m apart
  • 24″ hurdles at 8.20m apart
  • 30″ hurdles at 8.00m apart
  • 30″ hurdles at 8.20m apart


110m Hurdle Race Simulation Boys 39″ hurdles
110m Hurdles High School 39″ hurdles
33″ 12m to first hurdle and 7.50m  (add 20cm between each hurdle) x 5 hurdles
36″ 12.5m to first hurdle and 8.00m between hurdles x 5 hurdles
36″ 13m the first hurdle and 8.20m between hurdles x 3 hurdles

110m Hurdles Race Simulation College 42″ hurdles
33″ 12m to first hurdle and 7.50m  (add 20cm between each hurdle) x 5 hurdles
36″ 12.5m to first hurdle and 8.00m between hurdles x 5 hurdles
39″ 13m to the first hurdle and 8.20m between hurdles x 3 hurdles

Adjust hurdle heights based on competition height: youth, international and high school heights can vary based on association rules for the hurdles.

All Access Members Hurdle Rhythm Drills Video

members-only-videoLearn more about hurdle training here

 

hurdles-for-track-and-field

10 Hurdle Training Tips For Coaches

10 Hurdle Training Tips

hurdles-for-track-and-field

Coaching Hurdles Tip #1

  • Do not jump hurdles

Coaching Hurdle Tip #2

  • Develop quick trail leg

-long high path for trail leg knee

Coaching Hurdles Tip #3

  • Teach takeoff close to hurdle

-teaches vertical aspect of hurdling

Coaching Hurdles Tip #4

  • Takeoff leg coaching

– knee and thigh lead

Learn more from Coach Gary Winkler on Hurdle Biomechanics (PDF link)

Coaching Hurdles Tip #5

  • Reduce spacing and height of hurdles

Coaching Hurdles Tip #6

  • Use coaching marks for takeoff

-time takeoff to touchdown

Coaching Hurdles Tip #7

  • 100m/110m Hurdles

Train high hurdle technique 25-50%
Train sprinting 50-75%

Train high hurdles like hurdlers and 100m sprinters

High hurdlers can run 4x100m and 200m

Coaching Hurdles Tip #8

  • 300-400m Hurdles

Train hurdles 25-40%
Train sprinting 60-75%

Train 300-400m hurdles like 200m sprinters

300-400m hurdlers can run 4x400m and 800m

Coaching Hurdles Tip #9

  • Train 3-6 hurdles for acceleration
  • Train long flights of hurdles for rhythm and confidence

Coaching Hurdles Tip #10

  • Hurdle Contrast Training

50% training with lower hurdlesContrast Options

  • Height of the hurdles
  • Spacing between hurdles
  • Number of hurdles
  • Steps between hurdles
  • Group start vs. individual start
  • Start variations (jog into, 3 point, blocks)

 Download Hurdle Training Videos from Digital Track and Field

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Track and Field Warm Up Video Backward Skip with Coach

Warm Up Phases

Designing the start of a practice session for athletes includes warm up drills to prepare for the activities of the training session. The warm up is broken up into three phases.

Phase One- Low Intensity Exercises and Flexibility (4-6 minutes)

The start of the warm up is active with low intensity activities, such as arm circles, easy skipping or walking toe touches. The initial exercises are controlled, focusing on raising the body temperature slowly and developing a full range of motion from head to toe. The exercises are stationary or up to 30 meters in length. The recovery between exercises is about 10-20 seconds and the first phase of the warm up is about 3-5 minutes.

Phase Two- High Intensity Exercises (3-5 minutes)

Then the general activities will increase intensity and speed. Athletes will advance from the initial low intensity active exercises to more dynamic movements, such as A- skip, high knee running, bounding or medicine ball throws. The exercises during the second phase of the warm up  range from 20-40 meters, with a walk back recovery.

Phase Three- Event Specific Exercises (5-10 minutes)

The final phase of the warm up is event specific preparation activities. Coaches can add specific elements to the final phase of the warm up to develop speed, strength, or technique.

Link to complete article: Warm Up Exercises

http://digitaltrackandfield.com/warm-up-exercises/