TRAINING THEORIES FOR HURDLERS

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• TRAINING THEORIES FOR HURDLERS SPRINTERS
  (60-800m)

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5 BIOMOTOR ABILITIES

• Strength
• Speed
• Skill
• Endurance
• Flexibility
• All 5 bio-motor abilities must be
• addressed at all times, but speed and strength
• are of primary importance in sprint training.

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Combinations of Biomotor

• Power Strength Speed
• Agility Skill Speed
• Mobility Flexibility Skill

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Posture/Pillar

• The pelvis region and pillar area are the root of
  all movements in athletics. Often, athletes train
  their legs and upper body at a very high level,
  but then tie them together with a weak pillar
  region. Stabilization of the pillar area affects
  force generation, range of motion posture.

Posture and stabilization of the hip girdle are critical
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Levels of Difficulty


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Specificity of Training

• If you want to run fast you have to run fast.
• USD Philosophy on training
• Drills are opportunity to teach.

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Development of Motor Program

• Practice does not make perfect. It makes
  permanent.
• Part/Part/Whole
• Factors that affect skill development
• 10 rule

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Speed Hurdles

• The goal of speed hurdling is to develop a motor
  program that resembles that of the desired race
  pace.

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Sequencing speed hurdles

• Build to a consistent rhythm.
• Example 8-12H _at_ 8.20-8.30 (women)
• Challenge the rhythm to break through to faster
  times.( college women)
• 4 H _at_ 8.30 12 m (5 steps) 2-3 H _at_ 8.30
• 21m start 1-3 H _at_ 8.30 12m (5 steps) 2-3 _at_
  8.30

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Speed Hurdle Training Runsfor sprint hurdles
Drill Men/Boys Women/Girls
Reduced distance and height to H1 13.42 _at_ 39/36 12.70 _at_ 30
Add steps to first hurdle- 10 strides 17.22 _at_ 39/36 16.20 _at_ 30
12 strides 21.02 _at_ 39/36 19.70 _at_ 30
Combine above starts w/ 3 strides between 8.84 _at_ 39/36 8.20/7.80 _at_ 30
5 strides between 12.84 _at_ 39/36 12.20/11.30 _at_ 30
Combine 5 3 step pattern 8/5/5/5/3 or other patterns ending with 3 steps 8/5/5/5/3 or other patterns ending with 3 steps
3 stride pattern Reduce each hurdle by 50 cm to 10 cm Reduce each hurdle by 50 cm to 10 cm
Assisted Hurdling 3 downhill or towing Courtesy of Dennis Shaver LSU Track 3 downhill or towing Courtesy of Dennis Shaver LSU Track
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Acceleration

• Acceleration-the ability to quickly move the body
  from rest. Involves force applicationAccel is
  powerful, not quick
• Training includes- High intensity sprints of
  10-40m _at_ 95-100 with high recovery. (ex starts,
  blocks, shift drill, resisted sprints, plyos,
  etc)

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Shift Drill

• 0-1 .85
• 1-2 .95
• 2-3 1.27
• 3-4 1.48
• 4-5 1.59
• 5-6 1.65
• 6-7 1.71
• 7-8 1.86
• 8-9 1.88
• 9-10 1.90
• 10-11 1.97
• 11-12 2.01
• 12-13 2.05
• 13-14 2.09
• 14-15 2.12
• 15-16 2.16
• Gary Winkler, Univ. of Illinois
• Teach hips over the tape- not reaching!

• Shift Drill- designed to choreograph the stride
  pattern during acceleration. This exercise
  challenges the athlete to put greater force into
  the ground through proper mechanics of the first
  16 steps. Great to teach the transition between
  accel and max velocity.

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Best indicator of success?

• Flyin 30 meter
• Develops Speed Endurance.
• locks in max. velocity.
• Ins and outs
• 15-25m accel?10-20m in?20-10m out?10-20m
  in?20-10m out?10-20m in
• Ins focus on sprint mechanics, good force
  application, movin fast
• Outsfocus on controlling technique, refocus
  on proper running, should see very little lose of
  speed.
• -Increase Ins and decrease outs as season
  progresses.
• -Can be used for race modeling and breathing
  patterns.

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Myths of Track

• Long strides are good. (Putting your foot down is
  good.)
• Be quick out of the blocks. (Be powerful out of
  blocks) FULL RANGE OF MOTION
• Stay low out of blocks (emphasis should be on
  powerline)
• Get out HARD! (understand race tempo- 26/28 54)
• Be in shape (Speed is the best predictor)

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Work Recovery Cycle

• 3-4 weeks or 21-28 days 90 adaptation
• 31 ratio
• Planned Recovery-
• High Intensity/Low volume
• Testing/Evaluation

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Themes for training

• The last thing that you do each day is what the
  body remembers!
• Dont let workouts turn into death marches.
• Is it better to run 300-400-500 or 500-400-300?
  What are you trying to accomplish?

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Questions?

• track_at_usd.edu www.usd.edu/track