High Hurdle TechniqueHigh Hurdle Technique

Tony VeneyTony Veney

USATF Level IIIUSATF Level III

Shuffle Hurdle drillShuffle Hurdle drill 10 Meter run up10 Meter run up 1.801.80 1.801.80 3.603.60 1.801.80 5.405.40 2.10 2.10 7.507.50 1.801.80 9.309.30 1.801.80 11.1011.10 1.801.80 12.9012.90 2.10 2.10 15.0015.00 1.801.80 16.8016.80 1.801.80 18.6018.60 1.801.80 20.4020.40 2.10 2.10 22.5022.50 1.801.80 24.3024.30 1.801.80 26.1026.10 1.801.80 27.9027.90 2.10 2.10 30.0030.00 1.801.80 31.8031.80 1.801.80 33.6033.60 1.801.80 35.4035.40 2.10 2.10 37.5037.50 1.801.80 39.3039.30 1.801.80 41.1041.10 1.801.80 42.9042.90 2.10 2.10 45.0045.00 1.801.80 46.8046.80 1.801.80 48.6048.60 1.801.80 50.4050.40 2.10 2.10 52.5052.50 1.801.80 54.3054.30 1.801.80 56.10 56.10

High HurdlesHigh Hurdles

Only train what you can bring to the Only train what you can bring to the tracktrack

Start with a general hurdle model and Start with a general hurdle model and plug your hurdler inplug your hurdler in

This is a sprint event!This is a sprint event! No Failed sprinters!No Failed sprinters! No speed rejects!No speed rejects! This is the reason why the 3-step rhythm This is the reason why the 3-step rhythm

is so difficult to teach and master!is so difficult to teach and master!

Hurdle DevelopmentHurdle Development

Flexibility is developed day to dayFlexibility is developed day to day Strength is developed week to weekStrength is developed week to week Speed is developed month to monthSpeed is developed month to month Work Capacity is developed year to yearWork Capacity is developed year to year

The StartThe Start

Block settingsBlock settings Feet placement – lead in the back Feet placement – lead in the back

blockblock Block variationsBlock variations Set positionSet position Arm attackArm attack No No ““hoophoop”” starts starts

Hurdle AccelerationHurdle Acceleration

11stst four steps four steps Next two steps – you adjustNext two steps – you adjust Last two steps – push and cutLast two steps – push and cut To 7-step, or not to 7-step To 7-step, or not to 7-step – problems with – problems with

posture and transitional coordination – posture and transitional coordination – being tall is not enough (3 HHbeing tall is not enough (3 HH’’ers all 6ers all 6’’55”” that took 8 steps)that took 8 steps)

ItIt’’s about s about ““Horse PowerHorse Power””

Speed Speed DevelopmentDevelopment

Know your energy systemsKnow your energy systems StrengthStrength PowerPower Seven seconds or lessSeven seconds or less Coordination and postureCoordination and posture Short boundsShort bounds Development is the result of maximal Development is the result of maximal

efforts within a short time frame – efforts within a short time frame – the the longer you go the less you getlonger you go the less you get

Speed Speed WorkWork

Cross Country – donCross Country – don’’t be mad!t be mad! Rhythm enduranceRhythm endurance 12+ hurdle clearances12+ hurdle clearances ““NehiamiahsNehiamiahs”” – Brooks Johnson – Brooks Johnson ““WorkWork”” is the result of tolerance and is the result of tolerance and

capacity and is a % of the previous capacity and is a % of the previous slideslide

Hurdle RhythmHurdle Rhythm

Shuffle rhythm – watch how you Shuffle rhythm – watch how you sprintsprint

Hip training – you run Hip training – you run onon you feet you feet but but fromfrom your hipsyour hips

Hip training drill – knee up/thigh Hip training drill – knee up/thigh downdown

Rhythm EnduranceRhythm Endurance

Take-off TechTake-off Tech

Body position at T.O.Body position at T.O. Run into the hurdle from the hipRun into the hurdle from the hip Vertical shin angles at T.O.Vertical shin angles at T.O. Be patient on the T.O. and leave the Be patient on the T.O. and leave the

T.O. foot behindT.O. foot behind Finish the take-off by leaving the trail Finish the take-off by leaving the trail

foot behind you and donfoot behind you and don’’t be in a t be in a hurry to get on the hurdle.hurry to get on the hurdle.

Take-off TechTake-off Tech

A proper hurdle take-off allows the hips to have A proper hurdle take-off allows the hips to have as much clearance velocity over the hurdle as as much clearance velocity over the hurdle as possible.possible.

If you rush the take-off the hips are not past the If you rush the take-off the hips are not past the hurdle when the trail starts to move toward the hurdle when the trail starts to move toward the hurdle causing the the trail to actually pass the hurdle causing the the trail to actually pass the hips before the clearance is finished.hips before the clearance is finished.

If you If you ““hot stephot step”” the hurdle this will rush the trail the hurdle this will rush the trail flipping the trail foot. flipping the trail foot.

The cue for the coach is to see if the hips slow The cue for the coach is to see if the hips slow down and/or bounce the hurdle which is an down and/or bounce the hurdle which is an indication of the hips slowing down into the track indication of the hips slowing down into the track and as yu slow down you have to go vertical.and as yu slow down you have to go vertical.

Hurdle Stride TechHurdle Stride Tech

Lead arm mechanics –pronated arm – freestyle Lead arm mechanics –pronated arm – freestyle swim backward into the shoulder – the trail moves swim backward into the shoulder – the trail moves down below the knee and back for women and down below the knee and back for women and almost a high 90 degree arm swept back over the almost a high 90 degree arm swept back over the knee for the menknee for the men

Off arm mechanics – reach for your gun and then Off arm mechanics – reach for your gun and then bounce the radius forward into the humerusbounce the radius forward into the humerus

Take off distance – touchdown distanceTake off distance – touchdown distance Lead leg mechanics – drive the lead knee up at the Lead leg mechanics – drive the lead knee up at the

hurdle (navel high) until the trail foot leaves the hurdle (navel high) until the trail foot leaves the ground – the height of the knee will determine knee ground – the height of the knee will determine knee flexion over the hurdle (straight or bent knee)flexion over the hurdle (straight or bent knee)

Touchdown TechTouchdown Tech

Folded trail leg (trail foot is pulled off Folded trail leg (trail foot is pulled off the ground)the ground)

Trail leg rotation Trail leg rotation Shin is vertical at touchdownShin is vertical at touchdown

Tech Between the HurdlesTech Between the Hurdles

Low heel recoveryLow heel recovery Scissor bound – big hip power - Scissor bound – big hip power - Hurdle distance versus running Hurdle distance versus running

distance – distance – the key to the 3-step the key to the 3-step fear factorfear factor

Stride length considerationsStride length considerations

Finish TechFinish Tech

Five steps and dip – Five steps and dip – freestyle swimfreestyle swim You must push through the dip - not You must push through the dip - not

a passive lean or head dropa passive lean or head drop Run finishes at practiceRun finishes at practice

What???What???