Championship Productions Blog

Archives by Tag 'Hurdles'

Discover Frequency Drills for Hurdlers!

By Kevin Fitzpatrick - Last updated: Sunday, November 1, 2015

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.

Frequency Drills

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!




Improve Posture and Technique for the Hurdles!

By Kevin Fitzpatrick - Last updated: Thursday, October 1, 2015

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.

Hurdle Mobility

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!




Get Athletes Used to Every Hurdle Height!

By Kevin Fitzpatrick - Last updated: Wednesday, July 1, 2015

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.

Desensitization Hurdler’s Drill

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:

1) Rhythm.
2) Timing.
3) Quickness.
4) Overcoming fear.

This video came from Championship Productions’ video “Drills & Technical Skills for Hurdling.” View other world class Track & Field videos!




Promote Square Shoulders while Hurdling!

By Kevin Fitzpatrick - Last updated: Monday, June 1, 2015

Karim Abdel Wahab, Colorado State assistant coach and member of the Egyptian Olympic staff, uses the “Walk in Through the Hands” drill to get his athletes to keep their shoulders square over the hurdle and train them to keep their trail leg tight to their body.

Walk in Through the Hands

Drill Summary: Line up a row of five hurdles back-to-back. Athletes begin by walking up to the first hurdle and placing their hands on the outside of the hurdle. Next, they bring up their non-dominant leg, keep their hands on the hurdle, and step over the hurdle. Do this for all five hurdles, then go back to the start and step with the dominant leg. It’s important to work both legs so athletes maintain good balance and avoid injury.

Keys to the Drill:

1) Trail leg tight.
2) Heel close to the butt.
3) Slight upper body lean.
4) Shoulders square forward.

This video came from Championship Productions’ video “Curriculum Guide for the Hurdles.” View other world class Track & Field videos!




Get Over Hurdles Smoothly and with More Endurance!

By Kevin Fitzpatrick - Last updated: Friday, May 1, 2015

Purdue University head coach Rolando Greene knows the importance of finding a rhythm when attacking hurdles. In this drill, athletes work on endurance and their three-step and five-step hurdles.

Hurdle Rhythm and Endurance

Drill Summary: Set up a row of hurdles with each hurdle 21 feet apart in a straightaway. Coach Greene recommends 5-15 hurdles in the row. Athletes sprint through the course making sure to step three times between each hurdle. Alternate working on getting the lead and trail leg over the hurdle on each rep.

Keys to the Drill:

1) Hips square to the hurdle.
2) Lead knee lifted to the height of the hurdle.
3) Compact the torso.
4) Trail leg fires straight up and down.

This video came from Championship Productions’ video “Arkansas Track and Field Presents Common Errors and Corrections Women’s Hurdles.” View other world class Track & Field videos!




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