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HURDLES

This version was saved 15 years, 1 month ago View current version     Page history
Saved by Adam Szabo
on February 20, 2009 at 5:17:43 am
 

 

 

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.

 

 

 

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 7-8 steps to get to the first hurdle.

 

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 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

 

The takeoff step should occur underneath the hip and the shin angle should be close to vertical.  It should take place about 7 feet from the hurdle.

Explode off the takeoff leg and drive the knee of the lead leg up and towards the hurdle. The lead leg should be lifted at the hip first and then at the knee.  Do not swing an extended leg up to the hurdle because it will injure the hamstring.  Once the lead leg is raised, 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 bent upwards.

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.

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.

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 opposite arm of the back leg will be kept tight to the body. 

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.

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

 

 

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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