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.
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 adjusted so the steps to the first hurdle are correct.
For the 300 Hurdles, you will use normal sprinting technique.
Attack the first hurdle and accelerate through it.
It will take about steps to get to the first hurdle.
HURDLE TECHNIQUE
Attack and accelerate through eat hurdle.
Running with tall sprint form will make it easier to get over each hurdle. Refer to "STARTING TECHNIQUE AND RUNNING FORM"
You want to clear the hurdle as low as possible and not float over the hurdle.
LOWER BODY
Explode off the right leg and drive the knee up and towards the hurdle. Do not swing an extended leg up to the hurdle because it will injure the hamstring.
Once the front leg is raised, the leg will entend and drive through the hurdle.
The knee of the trail leg will raise and go to the outside. The femur should be parallel to the ground.
The front leg will snap down as soon as it clears the hurdle. This will keep you from floating over the hurdle and will keep your speed for the next hurdle.
The trail leg will drive through until the leg is pointing forward. It will then extend to continue the proper running form.
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.
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 opposite arm of the back leg will be kept tight to the body.
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".
Correct Correct Incorrect
FINISHING A RACE
After the last hurdle, sprint through the line.
Refer to "STARTING TECHNIQUE AND RUNNING FORM"
RELAY EXCHANGES
SHOT PUT
DISCUS
DISTANCE
FrontPage
POLE VAULT
HIGH JUMP
LONG JUMP
STARTING TECHNIQUE AND RUNNING FORM
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