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World Renown Sprints/Hurdles Coach Vince Anderson has coached over 32 All-Americans & 4 event NCAA Champions. Develop technically sound and fast hurdlers using his coaching philosophy and drill progressions. Here you will see Coach Anderson lay out great concepts on speed hurdling.
During the speed development segment the hurdles are discounted to reflect the time of year to help increase speed between the hurdles.
View an additional clip from Texas A&M Track & Field Series – Drills and Progressions for Championship Sprint Hurdles. See what other Hurdling DVDs we have in our world class Track & Field DVD collection!
Young runners often have trouble in terms of rhythm, positioning and strength, especially when starting a race. Dwayne Miller is a former Nike Coach of the Year, by USA Track & Field, and along with 2x Olympic Gold Medalist, LaShawn Merritt, will show you exercises using an Acceleration Ladder Stick Drill.
Sticks are placed on the track, starting with 3 feet between the first two sticks, then adding about 3 inches for each added stick (3’3 to 3’6 to 3’9 and so on). Coach Miller recommends the use of about 14 sticks. The purpose of the drill is to keep the runner low coming out of the start, and to develop rhythm and power coming out of the blocks. Concentrate on the use of the arms and create this strong rhythm.
Every good workout has to begin with a good warm-up. The warm-up should not only loosen up the athletes and prepare them for the workout physically, but also should help prepare the athlete mentally for the challenges of the workout. Static stretching has a method of warming up and now has given way to more dynamic and motion oriented exercises. Gary Pepin of the University of Nebraska introduces warm-up drills used by the high jump program, and are demonstrated Dusty Jonas. These drills are part of a general warm-up routine that would be very appropriate for track athletes in any event groups.
After an introduction by Coach Pepin describing the purpose of the warmup, we’ll see four exercises. After jump roping, the athletes will move to Ankle Flips. This helps to loosen the lower legs and achilles tendons. Low Walks are an advanced version of lunges that also work the hips and build strength in the hip girdle area. Be sure to follow Coach Pepin’s instructions regarding keeping the shoulders back and over the hips, not allowing them to move forward. Cariocas are next, adding to the mobility and loosening up of the hips. Notice the knee lift added. You can use this with your advanced athletes to add an element of difficulty and strengthening to the exercise. Finally, Skips for Distance are introduced. This exercise would be more specific to jumpers, but would be excellent for long and triple jumpers as well as high jumpers.
After a general warm-up, specific drills for event groups can be added in. From the World Class 300/400 Hurdles DVD with Coach George Williams from St. Augustine University, and World Champion, Bershawn Williams, see demonstration of Coordination and Trail Leg Drills.
While this film is a hurdler instruction video, these drills can be used also by sprinters and distance runners to aid in flexibility and to strengthen the hip areas. Stress is placed on balance, form, and proper body position (upright and on the ball of the foot). Depending on the age, development and height of the athlete you can vary the height on the hurdle and even use age group hurdles if needed.
For your more advanced athletes, Hurdle Hops are an excellent way to develop power, speed and reaction time. Watch and learn from Nat Page, Georgia Tech Hurdles Coach, and Terrance Trammel, 6x NCAA Champion, as they show you these hurdle hops. Train your hurdlers to be efficient, linear and powerful!
Using the height of the hurdle as a guide for spacing, Coach Page then has his athletes hop over the hurdles with double leg hops. To build strength, the athlete pauses between each jump and lowers their center of gravity, to build speed and reaction the athlete tries to rebound as quickly as possible after landing. Arm action becomes important in the ability to drive up and over the hurdle, as is balance. This is an excellent total body exercise for an advanced athlete