Karim Abdel Wahab, Colorado State University assistant coach and member of the Egyptian Olympic Games coaching staff, explains a phase of his fall training for the hurdles. The video outlines exactly what male and female hurdlers do in the first phase of the fall training plan.
Drill Summary: The first phase begins with both male and female hurdlers starting in a standing position, getting a 7-8 step start and jumping over three hurdles in a five step pattern. You can progress by adding one or two more hurdles to the drill, as well as making it a three step interval instead of five. For men, hurdle height should be 39” with 11.4M spacing on five step hurdles, and for the women hurdles should be 20” with 10.4M spacing. For the three step pattern, the men should have 7.9M between hurdles and the women should have 7.3M spaces.
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Joey Woody, director of track & field at the University of Iowa and silver medalist at the 2003 World Championships, shows you two drills designed to develop rhythm in hurdlers. The 5-step and 3-step drills will encourage athletes to be consistent with their steps between hurdles.
Drill Summary: For the 5-step drill, line up three hurdles on the hurdle marks and have an athlete jump over each of them consecutively. Focus on having a smooth rhythm between hurdles and being active with the upper body over each hurdle. Coach Woody has his athletes do this drill with hurdles that are just below competition height, but they can also be done with hurdles as low as 12 inches for beginning hurdlers.
For the 3-step drill, push the hurdles in about 7-8 feet from the normal hurdle marks and have the athlete work on getting off the hurdle quickly.
Vince Anderson, Texas A&M University assistant track coach, shows you three frequency drills that he uses to train the Aggies’ hurdlers. These exercises will improve the technique of your athletes while also improving their foot speed as related to the hurdles.
Drill Summary: There are two frequency drills in this video. The first is the “Dribble Run,” in which athletes work on their recovery between hurdles for 30 yards. For the first 10 yards, hurdlers run forward and work on bringing their feet up and “stepping over” their calves. For the next 10 yards, they step over their crew socks, and for the last 10 yards they step over their ankles. The second frequency drill is the “Fast Leg Drill.” In this drill, athletes work on increasing their stride length every two steps. Coach Anderson places pieces of tape on the track that are at customized distances between each piece for each athlete. The goal is to stride out and hit every piece of tape (18-27 pieces).
This video came from Championship Productions’ video “Texas A&M Track & Field Series – Drills and Progressions for Championship Sprint Hurdles.” View other world class Track & Field videos!
Elisha Brewer, University of Kansas assistant coach, teaches how to get into the correct position and posture for the hurdles with these hurdle mobility drills. Hurdlers work on keeping their upper body at a constant height while working on the form of their lead and trail leg.
Drill Summary: Set up a row of eight hurdles with about 3 feet between each hurdle. For the “Lead Leg” drill, athletes will do their reps on the left side of the row of hurdles. Walk forward, focusing on bringing the lead leg up and back down quickly while keeping the knee and arm connected. The athletes should keep their upper bodies at roughly the same height throughout the entirety of the drill.
For the “Trail Leg” drill, athletes do their reps on the right side of the row of hurdles. Walk forward, focusing on bringing the lead leg up, then following it with the trail leg over the side of the hurdles. The arm and knee should stay connected just like with the Lead Leg drill. Also, the athlete should always be on the balls of their feet, not their heels.
Keys to the Drill:
1) Legs up and down quickly.
2) Knee and arm connected.
3) Not much movement in the upper body.
4) On the balls of your feet.
This video came from Championship Productions’ video “Becoming a Champion: Hurdles for Girls’ Track & Field.” View other world class Track & Field videos!
Dr. Tommie White, University of Southern California assistant coach, uses the “Desensitization Hurdler’s Drill” to help hurdlers get better at jumping over different hurdle heights. By alternating the height of every other hurdle in this drill, athletes are forced to be consistent with their jumps and maintain speed over the varying hurdles.
Drill Summary: In this drill, alternate the height of every other hurdle for your athlete. As they become more comfortable running and jumping over those hurdle heights, gradually increase the heights until the hurdles are as high as desired.
Keys to the Drill:
4) Overcoming fear.