BY: WAYNE CLARK M-F ATHLETIC. USE YOUR BEST SPRINTER BEST ATHLETES TALL TOUGH/COMMITTED WARM BODY YOU CAN MAKE HURDLERS, BUT IT AIN’T EASY.

COACHING/TEACHING HURDLES

BY: WAYNE CLARK

M-F ATHLETIC

USE YOUR BEST SPRINTER

BEST ATHLETES TALL TOUGH/COMMITTED WARM BODY

YOU CAN MAKE HURDLERS, BUT IT AIN’T EASY

PRETTIEST EVENT (OR UGLIEST)

DO DRILLS WITH BOTH LEGS

4 STEPPING IS OK (LEARN TO ALTERNATE)

PHILOSOPHY

PRACTICE ORGANIZATIO

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Include hurdle stepping in warm ups for all S-H-JDo hurdle drills early in work out (fresh)Do quality straight away hurdling early in work outDo 300MH as your workout or conditioning part of work out

HURDLE STEPPING DRILLS

HOW TO: 7 Hurdles set 6 inches between

bases 2-3 times through using right

lead leg then left lead leg

PURPOSE: Hip flexibility High knee/toe up Eliminate fear Find hurdlers (don’t tell)

COACHING POINTS: Stay tall Lead knee straight up and

straight down Toe up Shoulders square & hips

square

TRAIL LEG DRILL

HOW TO: Push hurdles together Same lines- same 4 reps All trail legs Alternate trail every hurdle

PURPOSE: Hip flexibility Focus on trail leg

COACHING POINTS: Stay tall Compact width of

trail leg Knee through armpit Knee back to middle

HURDLE STEPPING DRILLS

HOW TO: Pull Hurdles 2-4-6 & reset with

one hurdle space between 2 rights 2 lefts Lead and trail legs

PURPOSE: - Hip flexibility - Now can get rhythm

going

HURDLE STEPPING DRILLS

COACHING POINTS: Stay tall Get a non-stop flow

going Same lead knee/trail

leg emphasis

DRILLS

Set hurdle on 30”-33”Pull back from wall(fence) 3’-4. 2-25 repsWork all trail legs

Purpose: Isolate Trail Leg

Coaching Points: Watch from side and back Back to middle Knee through armpit Stop-put foot on ground each rep

How to:

WALL DRILL (TRAIL)

WALL DRILL (LEAD)

HOW TO: Hurdle against wall33’ – 36” height1 step with lead leg driving it up and over to wall15 reps each legPURPOSE: Isolate lead legCOACHING POINT: Stand to sideLead with knee, not with footDrive into hurdle (not lean back)

INCLINE TRAIL LEG

How to: Set 1 hurdle side at 30”-

other at 33” (creating incline)

Lay trail leg on top of hurdle

Pull trail leg through and forward

10 reps each side

PURPOSE:

Forces trail leg knee to come

through higher

COACHING POINTS:

Make sure to drag foot along

hurdle board

Pull knee to back to middle

MORE HURDLE DRILLS

TRAIL HOP DRILL

HOW TO: Put hurdle at 30”. Set lead leg hamstring on hurdle board.Hop over hurdle pulling leg through

PURPOSE: Quick reaction for tail leg

COACHING POINTS:Be carefulPractice several times slowlyOnly raise to higher heights if athlete is capable of handlingMake sure athlete lands in proper running position

MORE HURDLE DRILLS CONT’D

HOW TO FOR “0” Straddle hurdle Lead leg is on ground in

front of hurdle, but to the side

Pull trail leg trough 5-10 reps each side of hurdle

PURPOSE Get rhythm started but still

isolating trail leg

0 – 1 – 2 DRILLS

COACHING POINTS:Compact trail, knee higher than ankle. Armpit,

Back to middle, watch for good high knee up/lead with knee

HOW TO FOR “1” One step back Lift lead knee-go over

phantom hurdle-trail same as before

PURPOSE Get rhythm started but still

isolating trail leg

HOW TO FOR “2” Add one more step back Now-high knee, lead leg,

trail leg PURPOSE

Get rhythm going

0 – 1 – 2 DRILLS

Compact trail, knee higher than ankle. Armpit,Back to middle, watch for good high knee up/lead with kneeCOACHING POINTS:

5 STEP DRILL

COACHING POIINTS: Stand to side and watch

that knee leads ahead of foot

Fast action over hurdle & recover to a rhythmic knee movement between

PURPOSE: Continue to emphasize

high knees to make sure they lead with knee and not foot

HOW TO: Put hurdles at regular

spacing (may vary per individual)

3- 5 hurdles Start 6-7 yards from hurdles

(adjust) Start with high knee short

step action Go over hurdle and start high

knee action to next (etc.)

STARTS TO 1 OR 2

HOW TO: WHEN WORKING WITH SPRINTERS ON START

PUT HURLDES IN OWN LANES WITH 1 OR 2 HURDLES FOR THEM

PURPOSE: CONFIDENCE TO HURDLE

SPEEDCORRECT STEP

IT’S A SPRINT RACE

COACHING POINTS: OBSERVE START TECHNIQUE

STRIDE PATTERNTAKE OFF POINT(ABOUT 6’)

LAY DOWN DRILLSHOW TO:

1st hurdle low down hurdle/on its regular spot

Put hurdle 2 down 3’ short(put hurdle at 36” setting & lay board on line)

Put hurdle 3’-6’ shortEtc. up to 5 hurdles

PURPOSE: Have athlete sprint normal

through the hurdles “3 stepping”

COACHING POINTS:Show them hurdling is

sprintingPower through stepsConfidence they can 3 step

Put first hurdle up, Leave others down

Put 1 up at 33”, 2 at 30” and the rest down

Put 1 up at 36”, 2 at 33”, 3 at 30” and the rest down

Put them all up at 30”

Set at normal height & pull out 2 & 4 and go over 1-3-5

(should get 7 steps-may have to cheat hurdles in 4-6”) GO FAST!

EVERYTHING ELSE IS AN ADJUSTMENT

OF THIS STARTING DRILL

WE SELDOM PRACTICE AT FULL HEIGHT OR DISTANCE

NOW LETS GO TO THE 300METER HURDLES

Obviously you have prepared them by doing all the drills with both legs.

We always use 300’s as conditioning phase to finish workouts (always do these somewhat tired).

Use 300 hurdling to be efficient with both legs and be in great shape – explain why

BLOCKS TO 5We use this a lot. It’s almost 200m. We go from blocks and

go hard. We finish and walk back and go again.

Watch steps to see they attack and go with closest lead leg(no chopping)

Make sure they go hard enough to get tired so they have

to hurdle tired

Conditioning“Decision Hurdling”

Confidence

Regular spacing

but usually 3”

lower

Have a lane for

girls and boys

Sometimes

sprinters go

outside of each

hurdle to push

them

HOW TO:

PURPOSE:

COACHING POINTS:

BLOCKS TO 5 AND FINISH- LAST 100M

BLOCKS (TAKE OUT 1ST 5 HURDLES

AND ONLY GO OVER LAST 3)

BLOCKS TO 1HOW TO:

Go from blocks through 1 hurdle

PURPOSE:Confidence, endurance, teach go hard to 1st

COACHING POINTS: No chopping, normal sprint pattern, hurdle

clearance

BLOCKS TO 2: SAME

300 HURDLE DRILLS

DECISION HURDLING DRILLMay be most important drill of all

HOW TO:•We usually put 4-6 hurdles on the curve•Spacing doesn’t matter•Athletes run through set & we change spacing on every hurdle (change every set)

PURPOSE:•Confidence to go over with whichever leg comes up

COACHING POINTS•ATTACK, ATTACK, ATTACK, ATTACK (no chopping)

CONTACT INFORMATION

WAYNE CLARK

M-F ATHLETIC

[email protected]

1-800-561-6723