Lecture Notes: General Hurdle Work Practice

Overview

• Discusses a typical hurdle practice session.
• Practice is consistent from early to late season.
• Variations based on goals or fixing problems.
• Emphasizes proper technique and drill execution.

Coaching Philosophy

• Avoid over-correcting athletes; highlight key corrections.
• Importance of proper cues in coaching.

Lead Leg Cut Step Drill

• Objective: Develop proper lead leg technique.
• Key Points:
  • Lead with a bent knee, extend only after passing the hurdle.
  • Arm action should be simple and stabilize the body.
  • Focus on horizontal force through a shortened stride.
• Execution:
  • Press knee into the chest, simulate knee drive.
  • Maintain bent elbows to ensure efficient arm action.
  • Do three sets of eight reps.

Trail Leg Drill

• Objective: Improve trail leg technique.
• Common Mistakes:
  • Knee drives downward instead of staying high.
  • Foot position should be up and out.
• Key Cues:
  • Keep knee higher than the foot.
  • Maintain heel to butt position to prevent early extension.
• Execution:
  • Hip-driven movement is crucial; drive from the hip first.
  • Conduct three sets of eight reps.

Walk Over Drills

• Objective: Develop rhythm and proper leg action.
• Lead Leg Focus:
  • No knee extension, focus on knee drive.
  • Arm action is crucial; ensure elbows remain bent.
• Trail Leg Focus:
  • Step past the hurdle, staying square.
  • Avoid swinging too wide, maintain vertical arm movement.

Skipping Drills

• Incorporate skipping to add rhythm and difficulty.
• Ensure proper distance from the hurdle.
• Encourage vertical force and space on takeoff.

Practice Structure

• Begin with technical drills, then advance to speed drills.
• Emphasize power and explosion through specific drills:
  • Box jumps
  • High skips
  • High knees
  • Mini prime times
• Conclude with acceleration drills focused on push and reach.

Hurdle Practice Approach

• Use full-speed reps, adjusting height and distance for specific goals.
• Video analysis to provide feedback on technique.
• Discounting distance to simulate faster race conditions.
• Adjust hurdles to match competition conditions and encourage proper positioning.

Final Points

• Practice drills multiple times a week, avoiding excessive pounding.
• Adjust drills for athlete-specific needs and ensure a balance between both legs.

Feel free to add any specific questions you might have or areas you need more clarification on!