HURDLES

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RULES

You cannot intentially knock down the hurdles.

If you knock one of your hurdles into another lane and impede a runner, you will be disqualified.

Both legs need to clear the hurdle height. This applies to jumping hurdles on the curve also.

The 110M Hurdles are 39" high and the 300M Hurdles are 33" high.

RACE CONSIDERATIONS

110 300

Hurdle height: 39" 36"

Distance to first hurdle: 15 yds 45 m

Distance between hurdles: 10 yds 35 m

Distance from last hurdle to finsish line: 15 yds 10 m

Flat time v. Hurdle time: +2-2.5 sec +2-3.5 sec

START

Refer to "STARTING TECHNIQUE AND RUNNING FORM"

For the 110 Hurdles, your body will have to come to normal sprinting position quicker than the sprints.

The blocks also might need to be slightly adjusted so the steps to the first hurdle are correct.

The steps to the first hurdle will not have the same length as a normal start.

You will take about 8 steps to get to the first hurdle. Try to stay in the drive phase for the first 5 steps before popping up.

For the 300 Hurdles, you will use normal sprinting technique because the distance to the first hurdle will allow full acceleration.

Attack the first hurdle and accelerate through it.

HURDLE TECHNIQUE

Attack and accelerate through each hurdle. This event is about how fast you can run the 110 m, not how high you can jump over the hurdles!!

Running with tall sprint form will make it easier to get over each hurdle. Refer to "STARTING TECHNIQUE AND RUNNING FORM"

The only difference is the foot will not completely loop through up to the butt. The feet are pushed more horizontally and the shin does not get as vertical as when sprinting.

You want to clear the hurdle as low as possible and not float over the hurdle.

Good hurdlers spend more time in the air in front of the hurdle than after the hurdle.

LOWER BODY

The takeoff step (also referred to as the "cut step") will be a little shorter than the normal sprint stride and should occur underneath the hip and the shin angle should be close to vertical. It should take place about 7 feet from the hurdle. The takeoff step should lag begin the hips and lift-off should not occur until the hip goes past the foot.

Explode off the takeoff leg and drive the knee of the lead leg up and towards the hurdle. Aim the lead leg at the black rectangle on the hurdle. The lead leg should be lifted at the hip first and then at the knee. Drive the knee towards your naval. Do not swing an extended leg up to the hurdle because it will injure the hamstring. Once the lead leg is raised by driving the knee up, the leg will entend and drive through the hurdle.

The lead leg foot should be pointed upwards.

The trail leg will raise at the hip and the knee will raise and go to the outside. The femur should be parallel to the ground with foot slightly below the knee.

The toe of the trail leg is pointed up as high as possible.

In the 110 hurdles, the lead leg will snap down as soon as the foot clears the hurdle and as close to the hurdle as possible. Do not bend your leg when you snap the leg down. It should be kept straight as it comes down. This will keep you from floating over the hurdle and will keep your speed for the next hurdle. The flight path should be as flat as possible.

In the 300 hurdles, the lead leg will not snap down with the same intensity as in the 110 hurdles.

The trail leg will drive through until the leg is pointing forward. It will then extend to continue the proper running form.

In the 110 hurdles, you will take either 3 or four steps between each hurdle. If you take 3 steps, you will go over with the same leg each time. If you take four steps, you will alternate which leg goes over the hurdle.

In the 300 Hurdles, you could use either leg to go over the hurdle.

UPPER BODY

You will have a slight lean over each hurdle and then go back to the upright running form.

The opposite arm of the front leg will be forward. The wrist of the front arm should not pass the middle of the chest and no higher than the shoulders.

Point the thumb of the front arm down to cause a freestyle swimming action.

The opposite arm of the back leg will be back. It will be kept tight to the body and the hand should move to the hip.

You head should be parallel to the ground and eyes are looking forward to the next hurdle.

INBETWEEN HURDLES

Remain in the tall upright running form.

The only difference is the foot will not completely loop through up to the butt. The feet are pushed more horizontally and the shin does not get as vertical as when sprinting.

Do not try to overstride and reach for the next hurdles. This will cause you to decelerate.

Do not drive your hands up as high as you would in normal running form. You should not see your hands while you are running.

HURDLE TECHNIQUE ON THE CURVE

All of the same technique applies.

Attack the hurdle diagonally to the inside so you will stay tight to the curve. If you go over the hurdle perpendicular to the hurdle, you will land to the outside of the lane.

Continue running the curve properly. Refer to "STARTING TECHNIQUE AND RUNNING FORM".