Handling The Hurdles

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Handling The Hurdles

• Presented By
• Coach Barry Malloyd
• East St. Louis Sr. High School

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Why have we made it so difficult?

• The Hurdling Formula

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Why have we made it so difficult?

• The Hurdling Formula
• The first term is called the drive term, which
  will dominate during the first seconds of the
  race but then fall off due to the second-order
  exponential. The coefficient ? is the magnitude
  of this term, as a force per unit mass. The
  second term is called the maintenance term, and
  describes the hurdlers ability to consistently
  provide the same propulsive force. The
  coefficient 1 is a magnitude for this term (also
  as a force per unit mass), while c serves as a
  measure for the hurdlers endurance.

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Understanding the Evolution of Hurdling

• You run hurdles, not jump them.
• Weve come a long way baby!
• Lean, Stretch, Layout, Dive in to it, Pitch, etc.
• Mississippi Butt (drop)

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Knowing the Athlete

• Who are you and where did you come from?
• Hurdlers are sprinters, they must have speed!
• Hurdlers have a certain attitude, arrogance and
  quiet confidence.
• Hurdlers must have a killer instinct.

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The Role of the Hurdler Coach

• The role of the coach is to generate enthusiasm,
  discipline, concentration and dedication for the
  training regiment. The coach must act as a
  barrier, during practice, for outside
  contaminates and interferences. The coach must
  also be counselor, friend, disciplinarian and
  savior at any given time. Creating a mentally
  harmonious workout environment is the coachs
  highest priority in order to get the most out of
  the athlete.

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The Role of the Hurdle Coach continued

• The Coach must also be a walking reference table
  for perplexing questions that the athlete may
  have about his or someone elses technique. The
  coach must also have control of the athletes
  competition schedule in order to reach the goals
  of the athlete. It is important also for the
  Coach to be up to date on the latest training
  philosophies.

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The Role of the Hurdle Coach continued

• The Coach must never assume he or she is the
  best coach or most knowledgeable in all areas.
  Letting the athlete pursue other training
  techniques only increases the trust in the coach.
  By doing so, the increased knowledge obtained by
  both athlete and coach will strengthen the
  fragile relationship that is common place between
  an athlete and his or her coach.

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Training the Hurdler

• Patience
• One of the most notable mistakes that many
  hurdlers make is the mental mistake of growing
  too frustrated too soon with a lack of progress,
  believing that if they are trying to improve
  their technique, then there is no reason why
  their technique should not be improving, that if
  they are trying to run faster times, then there
  is no reason why their times shouldnt be
  dropping.

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Training the Hurdlercontinued

• The quest for instant results has led many a
  potential hurdler to give up on the event before
  giving it a valid try. As we in the athletic
  world adopt an increasingly unhealthy
  win-at-all-costs fanaticism, the gratification
  that comes with making gradual progress and
  achieving minor accomplishments that garner no
  public recognition is a gratification that many
  athletes are not willing to seek, and are even
  less willing to work for.

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Training the Hurdlercontinued

• But in the hurdles, you have no choice. I want
  to advocate the need to slow down, to relinquish
  the I-need-to-hurry-up-and-win approach to
  training and competing that undermines the
  psychological and physical challenges that
  hurdling presents, and that also compromises the
  art form.

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Training the Hurdlercontinued

• Back to the Basics
• Plyometric Drills
• Speed
• Flexibility
• Strength
• Endurance
• Sprint Speed vs. Hurdler Speed
• Common Injuries and Solutions
• Patience! Patience! Patience!

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Suggested Hurdle Workouts

• Sprinting 3-Step Workout
• Sprinting 5-Step Workout
• Quick-Steps
• Zone Drill
• Back Forths
• Super-Quick 3-Steps
• Every-Other-Hurdle Workout
• One-Step Drill
• Five-Step Quick-Steps

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Conquering the Fear of Hurdling

• Hit it and forget it!!!

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Novice Hurdler

• The hit-panic! How could this happen to me?
• The fall Oh, my God!
• The embarrassment Everybodys laughing at me.
• The pain Overwhelming, unbearable, tears! Walk
  off the track.
• The ego I quit. I hate those stupid things.
  I cant jump them things.

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Intermediate Hurdler

• The hit Not again!
• The fall Get up and finish. I must be
  tripping.
• The embarrassment Everybodys laughing at me.
• The pain Nonchalant, light limp, jog through
  finish line.
• The ego So what! Big deal! Every hurdler
  falls.

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Veteran Hurdler

• The hit Sh--!
• The fall I better not! I better recover!
  Coach will kill me! Refocus!
• The embarrassment There is none!
• The pain Dont feel it or no one knows you
  have any.
• The ego I must win! Theres no excuse! I must
  win!

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Hurdlers Motto

• Run to be good,
• practice to be better
• and train to be the best!

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Questions Answers