TrackMySpeed Track Club Head Coach Abe Jones was a guest presenter at The Bureau County Track and Cross Country Coaches Clinic. Jones was a speaker on beginning hurdles. Jones, who was an outstanding hurdler at the University of Illinois, has become an even better coach. Check out Abe Jones' presentation!
Beginner Hurdles
By Abe Jones, USATF LEVEL 1 coach
Introduction
This section breaks down the 110/100 Hurdles into four levels, separating each key component. By separating each key component, coaches have more time to focus on physical development while graduating their hurdlers up to the next level. Advance hurdle training could be very harmful to beginner hurdlers and scare them away.
Age 13 and 14, are the best ages for the physical and psychological development of hurdling. During this period, Beginner Hurdlers start with a healthy physical and mental state of mind. Information provided in this section should be taught during the beginning stages of all hurdles but should be exercised throughout Middle and High School. What students learn and experience during Middle school will impact their high school hurdling years, which in tern, influences their collegiate hurdling career.
Training Theory
Think of the Hurdle Event as a second language. The student must learn the vocabulary before creating a sentence. After creating a sentence, the student must learn to speak the Language before having a fluent conversation. While teaching the Hurdle Event, it is best to use the same procedure as learning a second language. The most common mistake coaches make while coaching a Beginner Hurdler is trying to teach them how to 3 Step immediately without Skill, Rhythm, and Mental Development. A Beginner Hurdler learning how to 3 Step without these developments is like having them write an essay in their second language with only 3 weeks of study. Here is the best procedure when coaching a Beginner Hurdler.
- 1. Skill -- Teach fundamentals
- 2. Skill Development -- While practicing fundamentals, identify biomechanical issues for each hurdler using three categories Lead Leg, Trail Leg, and Arms.
- 3. Rhythm Development
- 4. Mental Development
- 5. Repeat Stages 1 to 4
Drills
These Hurdle Drills take the 110/100 Hurdle Event and break it down into four levels, separating its key components: Level 1 -- focus on skill fundamentals, Level 2 -- focus on skill development, Level 3 -- focus on rhythm development, and Level 4 -- focus on mental development. This allows the coaches to graduate the hurdler to the next level of drills as indicated by capability and performance. If the Hurdler is not having success on Level 1, they do not move to Level 2. The graduation process will prevent more hurdlers from injuries, mental blocks, and minimize bad habits. With positive reinforcement, the graduation process could be used as an incentive.
Level 1 (H-Red) -- Hurdle Walk-Overs uses zero spacing in-Between hurdles in order to slow the race down to a walking pace. This allows the brain more time to process its body motor skills and challenge hip mobility within an acute range of motion.
Level 2 (H-Purple) -- Hurdle Scissor Actions targets the hip flexors, hip rotators, and Psoas muscle to strengthen body posture and quickness off the hurdle. Level 2 is also a great exercise for sprinters to increase acceleration and quickness.
Level 3 (H-Orange) -- Hurdle Rhythm Hops force hurdlers to maximize their power output that separates them from the track to the top of the hurdle and reach optimum core agility to punch from mid-air back onto the track.
Level 4 (H-Blue) -- Hurdle One-Step is a combination of components from Level 1 -- 3 such as motor skills, hip range of motion, body posture, power output, agility to practice decreasing flight time over the hurdle without compromising hurdle technique or race speed.
Hurdle Specifications
| Age Group | Height | Distance to 1st | Distance Between | ||
| Middle School Girl | 30in | 13m/IESA | 13m/USATF | 8.5m/IESA | 8m/USATF |
| Middle School Boy | 30in | 13.72m/IESA | 13m/USATF | 9.14m/IESA | 8.5m/USATF |
| High School Girl | 33in | 13m | 8.5m | ||
| High School Boy | 39in | 13.72m | 9.14m | ||
Workouts
| February | March | April | May | |
| Monday | H-Red | H-Orange | H-Orange, Blue | 3 x (3 x 6H-5step)* |
| Tuesday | H-Purple | 20 x 1st Hurdle | 20 x 1st Hurdle | |
| Wednesday | ||||
| Thursday | H-Red | H-Blue | 3 x (3 x 6H-5step)* | 3 x (3 x 6H-3step)* |
| Friday | H-Purple |
* 110/100 Hurdle -- 3 Steps
Teaching 3 Step Pattern
Lead Leg
Description -- While driving your LEAD LEG into your chest, the LEAD ANKLE should remain perpendicular and in-line with the LEAD KNEE. Once the LEAD KNEE or LEAD ANKLE breaks the perpendicular alignment, the LEAD LEG loses power. When the LEAD KNEE is at its highest point, the bottom of the shoe should be visible. By dorsiflexing the LEAD ANKLE during the entire range of the perpendicular path, the LEAD LEG is in a greater position to exceed its maximum power. Although it is not shown in this photo... The RIGHT HAND should not pass the RIGHT HIP and make direct contact with the RIGHT HIP. If the RIGHT HAND is away from or in contact with the RIGHT HIP, the LEAD LEG loses power and the TRAIL LEG will be delayed. This throws off the hurdler's balance and timing.
Straight Lead Leg vs. Bent Lead Leg
Girl's Lead Leg -- is most efficient bent. The Lead Leg must approach the hurdle as in a high knee drill. During the flight over the hurdle, the Lead Leg must remain in flexion. Toward the end of the flight, the Lead Leg must mimic a sprinting action while contacting the track. A Bent Lead Leg will produce the highest power output, lowest hurdle clearance, and fastest hurdle flight.
A Straight Lead Leg is less efficient. The Lead Leg must approach the hurdle with a straight leg kick which causes a rising path over the hurdle. When the Straight Lead Leg makes contact with the track, the action causes a pivot, which is causes speed and power to be lost because the hurdler's momentum has to be decelerated in order to redirect with the remaining speed and body weight or hurdler. A Straight Lead Leg will produce medium power output, medium hurdle clearance, and slowest hurdle flight.
Boy's Lead Leg -- is most efficient with a slight bend at the knee. Due to the distance between each hurdle, height of the hurdle, and the hurdler's height & weight create a hybrid lead leg for boys. For most male hurdlers the Lead Leg starts its approach to the hurdle as in a high knee drill. During the flight over the hurdle, the Lead Leg must straighten for a split second in order to clear for the Trial Leg. Toward the end of the flight, the Lead Leg must flex to mimic a sprinting action while contacting the track. With male hurdlers 5' 4" and under, their lead leg spends more time straight during flight because they have shorter limbs. It is best for all male hurdlers to have a slight bend at the knee during their Lead Leg for the most efficient flight path.
Trail Leg
Description -- While driving your TRAIL LEG out-and-up toward the left armpit, the TRAIL ANKLE should remain below the TRAIL KNEE at all times. The TRAIL LEG should never become parallel to the ground. Before the TRAIL LEG starts a perpendicular path to the ground, the bottom of the shoe must be flat facing the ground. If the TRAIL LEG takes this optimal path in sync with the optimal LEAD LEG path, the hurdler would be able to reach maximum speed and power.
Girl's and Boy's Trail Leg -- Is most efficient when the knee takes a high path toward the armpit. The Trail Leg must approach the hurdle as in a high knee drill. During the flight over the hurdle, the Trail Leg must reach a 45-degree angle at the top of the hurdle. Toward the end of the flight, the Trail Leg knee must reach the height of the armpit before starting a perpendicular path to the ground. This action will mimic a sprinting action while contacting the track.
Boy's Trail Leg -- Due to the distance between each hurdle, height of the hurdle, and the hurdler's height & weight, there is a slight change Trail Leg for boys. While the girl's trail leg must reach a 45-degree angle, the boy's trail leg may only be able to reach a range of 30 to 35 degrees.
Lead & Trail Leg Hurdle Clearance
Description -- The hurdler must takeoff 6'-7' (Girls) 7'-8' (Boys) away from the hurdle. The most common mistakes a hurdler makes are taking off too close to the hurdle, which forces the hurdler to shoot upward over the hurdle and decreases the time needed for the TRAIL LEG to develop its complete range of motion and power.
Training 5 Step to 3 Step Theory
The 5 Step to 3 Step Theory starts training a hurdler with a 5 Step pattern by increase the spacing between the hurdles. Once the hurdler reaches their maximum velocity with minimum technical errors, the hurdler is ready to start training their 3 Step pattern.
The most common mistake coaches make while coaching a Beginner Hurdler is trying to teach them how to 3 Step immediately without Skill, Rhythm, and Mental Development. Once the hurdler has developed basic hurdle skills, the next development stages are Rhythm and Mental Development. If the hurdler already has a good 3 Step, it is still important to focus on the rhythm and mental development aspect of the race. These three stages become more difficult as the hurdler becomes more experienced and faster. The learning should never stop. Here are some key reasons why a hurdler should start with a 5 Step Hurdle pattern before a 3 Step.
5 Step Rhythm
More technique recovery time
Faster speed in-between hurdles
Faster hurdle flight time
5 Step Mental Development
Avoid 3 Step mental blocks
More visual time to process hurdle perception
The brain gets more hurdle repetitions
Less scary
Increases hurdler's confidence
The 110/100 Hurdle event is an aggressive race that is driven by confidence, rhythm, and speed. If one of the three aspects is missing during a race, more stress will be added to the hurdler's technique, which makes the other two aspects vulnerable. The secret to hurdling is not hurdling. The closer the hurdler's form mimics sprint mechanics, the faster the hurdler.
Workout
| February | March | April | May | |
| Monday | H-Red 20 x 1st Hurdle | H-Orange 3 x (3 x 3H-3step) | 3 x (3 x 6H-5step, 3H-3step) | |
| Tuesday | 2 x (3 x 10H-3step) | |||
| Wednesday | H-Purple 3 x (3 x 2H-5step) | 4 x (3 x 6H-5step) | 3 x (3 x 12H-3step) | |
| Thursday | ||||
| Friday | 3 x (3 x 6H-5step) | H-Blue | H-Orange, Blue |
Hurdle Training Specifications
| 5 Step Hurdle Spacing | 3 Step Hurdle Spacing | |||||
| Beginner | Average | Elite | Beginner | Average | Elite | |
| Girls | 10.5m | 11m | 11.5m | 8m | 8.3m | 8.5m |
| Boys | 11.5m | 12m | 12.5m | 8.5m | 8.8m | 9.14m |