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THE HURDLES

Perhaps the most often common technical error made by hurdlers is the position of the lead arm/hand (opposite to the lead/front foot) during hurdle clearance. The hand is usually out someplace in never, never land, allowing the lead arm/shoulder to drift to a position where it goes behind the hip. This in turn throws the body out of alignment, causing the lead foot to land more toward the trail leg side of the lane. The athlete then has to recover back to the center of the lane. This results in a loss in speed and time at every hurdle.

BASIC HURDLE MECHANICS

HURDLE DRILLS

CONTINUOUS TRAIL LEG

This drill is accomplished by standing beside a hurdle and skipping with the lead leg and clearing the hurdle with the trail leg. This can be done on every skip or every third skip.

WALL ATTACKS

While standing in front of a barrier such as a wall of fence, snap the lead leg out and drive the foot into the barrier.

ANISIMOVA DRILLS

While standing beside a hurdle and facing the hurdle, move the lead foot/leg back and forth over the hurdle. Concentrate on standing tall, keeping the stomach and butt tight and the lead foot dorsiflexed.

KARATE KID KICKS

Start by learning to hop while extending and holding the lead leg in the hurdling position. Once this is mastered, hop, kick/extend the lead leg and step over the hurdle.

KNEE SLAPS

Do a slow jog and hold the hands at chest height in the open palms down position. While in this position, drive the lead knee up and slap it with the open hand. Then do it on a 1-2 count with both knees. Once this action has been learned, do it with a slight lean and with the feet dorsiflexed. Then progress to where the action can be accomplished when going over a hurdle.

Some "winter time" drills for the hurdler-

These two should be combined, with the emphasis on attacking the first hurdle and continuing with a fast, strong rhythm.

These drills require the athlete to concentrate fully while using full power. Doing these drills will make the hurdler stronger, faster and more proficient.

Recommended Resources


Recommended Resources

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Complete Speed Training
Functional Strength Coach 3.0

Related Articles:

The Hurdles

SPECIFIC FLEXIBILITY IN THE HURDLES

Reflections on a change in the height of the hurdles in the women's sprint hurdles event

400-Meter Hurdle Theory

Components Of The 400m Hurdles

THE SHORT HURDLES PAGE - DEVELOPMENT OF ELITE HURDLERS: ASSESSMENT OF THE INDIVIDUAL ATHLETE

LINK TO LONG HURDLES PAGE

DEVELOPMENT OF THE SPRINT HURDLES

Hurdling_abstracts: DEVELOPMENT OF THE SPRINT HURDLES


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