A standard mistake amongst starting hurdlers is to speed up solely so far as the primary hurdle, considering that’s the level the place they will attain their most pace. They then try to carry their pace as they progress via the remainder of the flights.
Nevertheless, in pure sprinting, no person reaches prime pace in solely 12-13 meters, in order that definitely cannot be the case in hurdling. In sprinting, prime pace shall be reached anyplace from 30-60 meters down the monitor, and the identical ought to maintain true in hurdling.
Because of this, hurdlers ought to try and proceed accelerating past every of the primary 4 to 6 hurdles (relying on their ability degree), at which level they then try to keep up their prime pace.
Here is a drill that encourages acceleration between the hurdles by lowering the psychological and bodily obstacles that stop such acceleration. The drill can be efficient in creating a superb first hurdle (probably the most essential hurdle of all of them) by lowering the concern about what occurs after that hurdle has been taken. Lastly, it is an effective way to determine a quick rhythm between hurdles
Setup
Arrange three hurdles with the primary hurdle on the regulation distance and peak. The subsequent two hurdles are “discounted” – that’s, they’re lowered and positioned a closer-than- regulation distance aside.
For instance, should you’re working with senior highschool women’ hurdles are 30” excessive and eight.5 meters aside (in Ontario). For this drill, the primary hurdle can be 30” excessive and the second and third hurdle could possibly be 18” excessive and eight.3 meters aside.
Directions to Hurdlers
Your directions shall be:
- To give attention to the primary hurdle (which shall be simpler to do, since your athletes will know they will not have an issue negotiating the following hurdles).
- To speed up off the primary hurdle and decide up pace over the following two discounted hurdles.
Progressions
As soon as your hurdlers are performing this drill appropriately, improve the issue by including the next progressions:
- Add a fourth hurdle on the common peak. Your athletes shall be working at a sooner pace than regular as they take this hurdle due to the 2 discounted hurdles previous it.
- Add extra hurdles. For instance, add two extra low hurdles. Then one other regulation hurdle and so on. (Should you add sufficient hurdles, the drill will start to develop pace endurance).
- Take away the distance-discount by putting all of the hurdles a regulation distance aside.
- Alternate low and regulation hurdles (as an alternative of utilizing a excessive hurdle adopted by two low hurdles).
- Arrange two regulation hurdles and a low hurdle, then two regulation hurdles, and so on.
Excessive-Low Hurdle Drill Development, watch the video beneath:
Dick Moss, Editor, PE Replace.com (Spring 2010). (Dick Moss is the pinnacle coach of the Laurentian College ladies’s monitor group and the founding coach of Sudbury’s Observe North Athletic Membership).
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