SHORT AND INTERMEDIATE HURDLE TRAINING MCA CLINIC 2018

SHORT AND INTERMEDIATE HURDLE TRAINING MCA CLINIC 2018 NICK WALKER 701 -590 -3580

COACHING HISTORY • 2000 -2002 - ASSISTANT COACH AT DICKINSON TRINITY • 2003 - ASSISTANT COACH AT DICKINSON HIGH SCHOOL • 2004 -2006 - HEAD BOYS COACH AT HARLOWTON HIGH SCHOOL • 2007 -2008 - HEAD BOYS AND GIRLS COACH AT BOWMAN COUNTY • 2009 -2016 - HEAD GIRLS COACH AT BISMARCK CENTURY HIGH SCHOOL • 2017 -2018 - HEAD MENS AND WOMENS COACH AT DICKINSON STATE UNIVERSITY

COACHES WHO SHAPED MY HURDLE PHILOSOPHY • DOUG FERGUSON-FORT BENTON • KEVIN PAULSON- PLENTYWOOD • DUANE WALKER- PLENTYWOOD • TIM JACOBSEN-BISMARCK CENTURY • MIKE THORSON- UMARY • DON LARSON/STEVIE KELLER- NDSU • PHIL MOORMAN- DICKINSON HIGH AND BISMARCK CENTURY

THOUGHTS ON HURDLE TRAINING • IDENTIFY HURDLERS AT A YOUNG AGE • GET JUNIOR HIGH COACHES ON SAME PAGE AS YOU TECHNIQUE AND TRAINING WISE • VOLUME AND TECNIQUE WORK- HOW MUCH WE DO • WHAT OTHER COMBOS DO THE ATHLETES HAVE- ARE THEY JUST A HURDLER SPRINTER COMB 0 • IS THE HURDLER RUNNING BOTH HURDLES OR JUST ONE OF THEM • IS THE HURDLER A 3 OR 4 STEPPER- CAN THEY BECOME A 3? • IDENTIFY A MASTER PLAN FOR THEM FOR TECH AND WORKOUTS • LEAD AND TRAIL WORK MUST COINCIDE WITH EACH OTHER

THOUGHTS CONT… • ND EASIER TO FIND DAYS TO SHORT HURDLE IN COMPETITION THAN MONTANAALWAYS RUN WITH A TAIL WIND IN ND • INCORPORATE SPRINT TRAINING AND WORKOUTS IN WITH THE HURDLE TECHNIQUE AND WORKOUTS • HURDLING AT LOWER HEIGHTS IN PRACTICE-TRIANING HURDLES • START TO FIRST HURDLE WORK- STRIDE AND PATTERN TO HURDLE 1 IN BOTH RACES- NOT ALWAYS WITH BLOCKS • ATHLETES HAVE TO BE RECOVERED AND FEEL GOOD FOR ON TRACK WORK WITH HURDLES- GRASS OR TURF DAYS ARE GOOD WHEN THEY ARE TIRED OR BEAT UP • HURDLE SPECIFIC PARTS OF THE RACE WITH HOW YOU FEEL IN THE RACE IF POSSIBLE • CHART TOUCH DOWN TIMES IN HURDLES OFF VIDEO WHEN APPLICABLE

100/110 HURDLE TRAINING • WARM UP PROGRESSION • • • WALL STRETCH WALL WORK STRETCHING 1 STEP -TRAIL 5 STEP –TRAIL 3 STEP- TRAIL 1 STEP- FULL 5 STEP –FULL 3 STEP TRAIL STANDING LEADS- RAIN DANCE SKIPPING LEAD LEG WORKOUT PORTION- ACTUAL ON TRACK STARTS OR TEMPO WORK

100/110 HURDLE TECH • 7 OR 8 TO FIRST HURDLE- BENEFITS DETRIMENTS • START AND MODIFIED STARTS IN HURDLE RACES • I SPEND A TON OF TIME ON PROGRESSION TO 1 ST HURDLE-DRIVE PHASE DIFFERENT THAN YOUR SPRINT RACES • KNEE UP PHILOSOPHY ON LEAD LEG- LEAD WITH THE KNEE- DORSI FLEX TOETOE UP PHILOSOPHY IN SPRINTING • I TEACH UPRIGHT POSTURE OVER HURDLES-SLIGHT BEND • READ THE WRIST WATCH ON LEAD ARM(PUNCH THROUGH THE HURDLE)- REACH IN PACK POCKET WITH OTHER ARM • KNEE TO ARM PIT AND TOE UP ON TRAIL LEG- HIGH TRAIL LEG- MAKE SURE IT COMPLETES THE ROTATION BACK TO SPRINT MECHANICS • SHORTEN HURDLES AS MUCH AS POSSIBLE TO DEVELOP SPEED IN BETWEENMEN 2 -3 SHOES WOMEN 3 -4 SOMETIMES MORE

100/110 HURDLE TECH CONT- FAVORITE DRILL WORK • REPEAT TRAILS ON TURF/GRASS- ANYWHERE FROM 6 -9 YARDS APART • 3 STEP WORK OVER TIGHT HURDLES- WOMEN 6 -7 YDS MEN 8 -9 • I DO THIS DRILL WITH TRAILS AND REGULAR HURDLING • START TO FIRST 3 THROUGH WITH SPRINT (10 -20 METER AFTER)WITH FALLING START- FLYING 40 MENTALITY IN WORKOUT • BROKEN 8 HURDLE RUNS- START -3 HURDLES- SPRINT FOR 10 OR 20 METERS THAN HURDLES 6 -7 -8 ---- CAN ALSO DO THIS MID PORTION OF RACE TO FINISH LINE- WILL ALSO DO BROKEN 5 HURDLE RUNS • COMBO 1 STEP AND 3 STEP HURDLE WORK- 6 -10 HURDLES- SLOWS DOWN AND SPEEDS UP TEMPO • 5 STEP THEN ALTERNATING 1 AND 3 STEP DRILLS- 6 -8 HURDLES • WALL DRILLS AND STATIONARY HURDLING- RAIN DANCE DRILL 15 -20 REPS BRINGING KNEE UP TO HEIGHT OF HURDLE AND HIP FLEXOR

Favorite Drills Continued • TRAIL LEG CIRCLES ON WALL-FORWARD/BACK/BOTH LEGS • PARTNER TRAIL LEGS- TOUCHDOWN AND QUICK TRAIL IS KEY • SKIPPING TRAILS WITH LEAD LEG ACTIVIATION- KNEE UP • QUICK STEP SERIES- • 3 -4 REPS OF LEAD/ TRAIL/ FULL HURDLE • APPORX 50 -60 INCHES BETWEEN HURDLES- TECH FLAWS WILL SHOW • ADVANCED DRILL • HIP MOBILITY • WALKOVERS • SIDEWAYS RUNNING WITH TOE UP

THE 110 HURDLE RACE- THE START • CORRECT TEMPO AND RHYTHM TO FIRST HURDLE IS A MUST • BIG SPLIT OF ARMS AND BIG KNEE DRIVE • MAKE SURE YOUR ATHLETE STAYS IN DRIVE PHASE BUT HAS FOCUS WHERE THEY NEED FOR PREP FOR FIRST HURDLE • EMPHSIS ON BEING CLEAN AND QUICK OVER NUMBER 1 • DO STARTS WITH OTHER PEOPLE IN PRACTICE- HAVE TO HAVE BLINDERS ON- DON’T PANIC IF NOT THE FIRST TO FIRST HURDLE • THIS IS WHAT I PRACTICE THE MOST IN PRACTICE • GET INTO THE QUICK TEMPO RIGHT AWAY- DON’T BE LONG-QUCK TRAIL • DON’T WANT TO PEAK SPEED TO EARLY- STAY DRIVING AND QUICK • EVEN AFTER 3 -4 HURDLES

THE 110 HURDLERACE- MIDDLE SECTION • MAINTAINING FOCUS AND QUICK TEMPO • EMPHASIS ON TECHNIQUE AND BEING CLEAN OVER HURDLES • CANNOT GET TOO FAR AHEAD IN THOUGHT PROCESS • FOCUS ON THE NEXT HURDLE AND NEXT HURDLE ONLY • DON’T PRESS IF BEHIND DON’T RELAX IF AHEAD • CONTINUE TO PUSH THE RHYTHM AND TEMPO THAT HAS GOTTEN YOU TO THIS POINT • EVEN AFTER 3 -4 HURDLES- NOW THE POWER FROM THE BACK WILL TAKE OVER

THE 110 HURDLE RACE- THE FINISH • DRIVE THROUGH AND CONTINUE GOOD TEMPO- QUICK TO FINISH • CLOSE IF NEED TO CLOSE- DON’T GET TO ANXIOUS • MAINTAIN FOCUS ON HURDLES 8 9 AND 10 - WORKS NOT DONE • MAINTAIN SPRINT MECHANICS OVER LAST HURDLE- DON’T BLOW THROUGH YOUR LEAD OR TRAIL LEG ON LAST HURDLE BECAUSE YOU ARE THINKING ABOUT SPRINTING TO FINISH • CONTINUE TO RUN WITH UPRIGHT MECHANICS • TRY HARD BUT DON’T OVER TRY TO THE TAPE • “BEST PART OF RACE FOR US”

THE INTERMIDIATE HURDLES-INTITAL SET UP • IS YOUR INTERMEDIATE HURDLER ALSO A SHORT HURDLER OR MORE OF A 200/400/300 H COMBO • DRILL WORK IS A LOT THE SAME AS 110 AS FAR AS WARM UP • WILL SPEND A BIT MORE TIME ON BOTH LEGS IN CERTAIN DRILLS AND SITUATIONS • ARE THEY ABLE TO ALTERNATE OR JUST A DOMINATE LEAD LEG • WHAT OTHER COMBOS DO THEY HAVE FOR TRAINING • TRAINING PLAN CAN FOLLOW LONG SPRINTER SET UP • HOW MUCH TIME IS NEEDED FOR HURDLE TECHNIQUE • WHAT WILL THE PREFERRED STRIDE PATTERN BE FOR THE INDIVIDUAL ATHLETE

INTERMEDIATE TRAINING- DRILLS I TRY TO DO ALL TECH WORK WITH HOW THEY ARE FEELING IN THE RACE IF POSSIBLE I ALSO DO TOUCHDOWNS AND STRIDE WORK WITHOUT HURDLES EXAMPLE RUN HURDLE 1 AND SEE WHERE THEY ARE AT FOR HURDLE 2 FOR YOUR STRIDE PATTERN • STEERING DRILLS- WILL START THESE WEEK 2 INDOORS • SHORT SPACING 12 -18 YEARDS APART- STRAIGHT LINE- FOCUS IS ON STAYING FAST IN AND OUT OF HURDLES- CAN GET LOTS OF HURDLING IN • LONG SPACING 20 -30 YARDS- FOCUS IN RHYTHMIC RUNNING AND • VARIED DISTANNCES STEERING DRILLS- RANDOM HURDLES - GREAT FOR ALTERNATING AND BECOMING COMFORTABLE ALTERNATING • CURVED STEERING- WILL USE NORMAL MARKS ON TRACK FOR SPACING • WORK IN AND OUT OF CURVE- I. E HURDLES 3 -5, HURDLES 2 -4, HURDLES 3 -6, HURDLES 4 -6, HURDLES 5 - 7

DRILLS CONTINUED • BROKEN DRILLS- GOOD INTERVAL WORK • • • FAVORITES- HURDLES 1 -2 AND 4 HURDLES 3 -4 -5 AND 8 HURDLES 5 -7 AND 8 CAN DO REALLY ANY COMBINATION I MIRROR WHAT SPRINTERS ARE DOING FOR THEIR WORKOUT ONCE AGAIN I WILL DO THE LATER HURDLES AT END OF WORKOUT WILL NORMALL GO OUT OF A FALLING START OR TEMPO START-WILL DO START TO FIRST ON A DIFFERENT DAY MUST PREACH TEMPO IN RUNNING AND STEERING WHEN APPLICABLE WORK ON FINISHING THE RACE AS YOU WOULD IN AN ACTUAL RACE COACH TECNNIQUE ON THE FLY BETWEEN RUNS FILM IF POSSIBLE AND SHOW BETWEEN REPS OR AFTER DONE I NORMALLY DO ONE AT A TIME BUT COULD DO MULTIPLE IF NUMBERS INDICATERATIONAL IS I DON’T WANT THEM RACING- WANT THE FOCUS ON TEMPO AND RHYTHM IN BETWEEN

INTERMEDIATE HURDLES- THE RACE- FIRST PART • MUST BE ON TO ONE- THIS IS WHY PRACTICE STARTS SO IMPORTANT • AGGRESSIVE ACCLERATION WITH PROPER TIMING • FOCUS ON THE NOT FLYING THE FIRST TOUCHDOWN OF THE FIRST HURDLE • AFTER FIRST HURDLE WE SHOULD BE AT TEMPO WE WILL RUN ATTRY TO AVOID MULTIPLE ACCELERATIONS IN THE EARLY PART OF RACE • MUST CONTINUE TO PUSH TEMPO • IF STEERING OCCURS MAKE SURE TO BE FAST IN AND OUT OF HURDLES- HOPEFULLY NOT THIS EARLY • FOCUS ON TECHNIQUE AND RYHTHM

INTERMEDIATE HURDLES-THE MIDDLE SECTION • CONTINUE TO THE TEMPO THAT YOU HAVE GOING • IF PROBLEMS WITH STEERING OCCUR IT IS USUALLY HERE. • TRUST YOUR TEMPO- DON’T GET LONG STAY FAST • GET ON INSIDE PART OF LANE AND STAY THERE- NO SNAKING OR DRIFTING • DON’T LET THE MIND RELAX CONTINUE TO STAY FOCUSED • START TO BUILD FOR THE STRETCH • BE SOLID IN THE TRANSITION FROM CURVE TO STRAIGHT- DON’T FLOAT THE HURDLE

INTERMEDIATE HURDLES- THE STRETCH • USE THE ACCELERATION OF THE CURVE TO CARRY YOU HOME • FAST IN AND OUT OF THE HURDLES COMING HOME • FOCUS ON TECHNIQUE AS THE BODY GETS TIRED • STAY FOCUSED ON THE NEXT HURDLE NOT THE FINISH LINE • MINDSET IS SAME IN 110 AND 300 H OVER LAST HURDLE • MUST MAINTAIN FOCUS AND TECHNUQUE- DON’T RUSH OR HURRY • GOOD BODY POSTURE TO FINISH

FINAL THOUGHTS: • TECHNIQUE- FOCUS ON IT- IT IS AN UNNATURAL MOTION TO SOME • MUST HAVE A CONFIDNENCE AND COMPETITIVENESS TO HURDLE • NOT EVERYTHING IS GOING TO BE PERFECT- MUST BE FLEXIBLE AND ABLE TO ADJUST ON THE FLY • FIND HURDLERS HIDDEN ON YOUR TEAM • FILM FEEDBACK IS ESSENTIAL- BOTH PRACTICE AND MEET • A LOT CAN BE LEARNED FROM IT- IMMEDIATE FEEDBACK IS GOOD SO BAD HABITS CAN BE BROKEN OR ADJUSTMENTS CAN BE MADE

QUESTIONS? NICK WALKER 701 -590 -3580