Training for 100 m H Hurdles Amy Deem

Training for 100 m. H Hurdles Amy Deem Head Men’s and Women’s Track and Field Coach University of Miami Copyright, 1996 © Dale Carnegie & Associates, Inc.

Introduction § Speed is number one quality for sprint hurdle success § Success in the women’s hurdles is dependent on the athlete meeting the event’s high technical demands. § To achieve optimal balance between the sprinting and the hurdle clearance requires technically correct movements throughout the event. 2

Performance Qualities § § § Ability to apply force Ability to Hurdle Maintain consistent rhythm for 10 hurdles 3

Performance Qualities § § § Speed Strength Mobility Coordination Work Capacity 4

Speed § Acceleration § 1 -3 H § Maximum Speed § Normally reached between 5 -6 H § Speed Endurance § Rhythm Endurance § 5 H – 12 H 5

Strength § Core Lifts § Squat, Bench, Incline § Olympic Lifts § Clean, Jerk, Snatch, Complex § Multi-Throws § Shot Put, Medicine Ball § Multi-Jumps § Bounds, Jumps, Hops § General Strength 6

Coordination § § § General Balance Event Specific Coordination 7

Flexibility § § § Static Dynamic Mobility 8

Work Capacity § § § Extensive Tempo Intensive Tempo Circuit Training 9

Hurdle Drill Spacing § Start to H 1 = 13. 00 m § Distance Between = 8. 50 m § Reduced Spacing to H 1 § Women: 12. 00 m-12. 80 m (8 Step), 10 m (6 step) § Reduced Spacing Between H § 7. 8 m-8. 3 m § Progressively reduce by 10 cm § Additional Strides Between § 11. 50 m-12. 00 m § Remove hurdles 10

Hurdle Drill Spacing § 3 stride, 5 stride Combinations § Ex. 7 -8/3/5/3 § Ex. 7 -8/5/5/3/3 § One Step Drills § 3. 00 m-3. 50 m Spacing § Technique Drills § 6. 5 m – 7. 5 m Spacing § 9 m Spacing 11

Preparation Training § Monday: AM: Weights/Hurdle Mobility PM: Warm up, Multi Throws, Multi Jumps, Accelerations, Cool down, Stretch § Tuesday: Warm up, Extensive Tempo (Grass), General Strength, Cool down/Static Stretch § Wednesday: AM: Weight PM: Yoga § Thursday: Active Recovery § Friday: AM: Weights/Hurdle Mobility PM: Mobility Warm up, Hurdle Drills, Sprint/Float/Sprint, Cool down, Stretch § Saturday: Warm Up Hills 12

General Preparation Training § MONDAY: AM Weights/Hurdle Mobility § PM: Continuous Warm Up § Multi Throws: OHB, BLF § Multi Jumps: SLJ § Sled Pulls/Acceleration Combination § 20 M sled pull walk back 30 m over 2 -3 H § 21 -24” H 6. 5 m between § Hurdle Hops § Active Cool Down 13

General Preparation Training § § § FRIDAY: AM Weights/Hurdle Mobility PM: Warm Up A Hurdle Drills: 4 X 6 -8 H @ 9 m 3 X 120 m Sprint Float Sprint (40 m segments) 6’ recovery Active Cool Down 14

Specific Preparation Training § Monday: AM: Weights/Hurdle Mobility PM: Warm up, Multi Throws, Multi Jumps, Acceleration drills, Blocks 2 -3 H, Cool Down, Static Stretch § Tuesday: Warm up, Barefoot Runs or Circuits, General Strength, Cool Down, Static Stretch § Wednesday: AM: Weights PM: Yoga, Pool or Extensive Tempo (grass runs) § Thursday: Treatment/Massage § Friday: AM: Weights/Hurdle Mobility PM: Warm up, Speed Development and/or Hurdle Technique, Cool down, Stretch § Saturday: Warm up, Anaerobic or Intensive Tempo, Pillar Strength, Cool down, Stretch 15

Specific Preparation Training § § § § MONDAY - LATE NOVEMBER AM: Weights/Hurdle Mobility PM: Continuous Warm Up Multi Throws: OHB, BLF X 4 Multi Jumps: Standing Long Jump X 4 Blocks: 1 X 2 H, 4 X 3 H, 2 X 4 H @ 30” (7. 9 -8. 1 m) Active Cool Down 16

Specific Preparation Training § § § § FRIDAY - LATE NOVEMBER AM: Weights/Hurdle Mobility PM: Warm Up A 4 X 4 H @ 6. 5 m (6 step approach) 3 X 6 H walk back sprint 55 m 8’ recovery 30” 7. 9 m between Hurdle Hops 6 X 6 H Active Cool Down 17

Competition Training § Monday: AM: Weights/Hurdle Mobility PM: Warm up, Multi Throws, Blocks 3 H-5 H, Maximum Speed 30 m-60 m fly’s, Cool Down, Stretch § Tuesday: Warm up, Speed Endurance or Rhythm Endurance , General Strength, Cool Down, Stretch § Wednesday: AM: Weights/Hurdle Mobility, Grass Runs or Bounding, Pillar Strength, Stretch § Thursday: OFF/TREATMENT § Friday: Pre Meet warm up § Saturday: COMPETE 18

Competition Training § § § § MONDAY-LATE APRIL AM: Weights/Hurdle Mobility PM: Continuous Warm Up Multi Throws: Depth Jump to Throw 3 X Resisted Starts (1080) 3 -4 X 8/5/5/3/3/3 8’ recovery Active Cool Down 19

Competition Training § § § § FRIDAY-LATE APRIL AM: OFF PM: Warm Up A 4 X 100 m exchanges 6 X 6 H @ 7. 5 m 5’ recovery 1 X 120 m Active Cool Down 20