Mastering Hurdle Technique and Drills for Sprint Success
Enhance your hurdle performance with expert guidance on technique, drills, and mobility exercises. Improve form, agility, and speed through controlled aggression, fast hurdling, and strategic lead leg positioning. Dive into a comprehensive training regimen for sprinters seeking optimal race performance. Get ready to sprint through barriers with precision and power!
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Hurdle Technique and Drills Brandi Menegatti brandi.Menegatti@yahoo.com
2 x week max Intensity Concentration! Controlled Aggression- sprint through the barrier Timing rhythm is key can be manipulated Take care of the ground game 70 % of the race is non flight time
Form Technique Constant Feedback (verbal & video) Hurdle in a phone booth FAST hurdling Lead with the knee Drive and Dive (men) women tall Wrist to ankle / knee to armpit everything down Dorsi-Flex Shoulders - balance Touch down times Lead touch (3rdstep step before hurdle clearance) Analyze for the causes of the effects Watch for Blocking Controlled Agression
Form / Technique Lead with knee
Form/ Technique Drive and Dive
Head rotation Trunk rotation Lead leg pick ups Trail knee pick ups Front eagle Hurdle Stretches Back eagle (scorpions) Inverted bicycle Inverted scissors Roll over hurdle Mountain climbers Leg swings (L,R,F,B) Trail leg windmill
Mobiltiy: Over Back Right/left 2 forward 1 back Over/Under Drills Lateral walk overs/Lateral skips (Side right/side left) 3 x pull Leg swings Hip Flexor Lift (toe under hurdle) Lead Leg Lift (dorsi-flex calf raise Hurdle Attack
Technique: (5 my feet) Lead right / lead left - walk over -skip Trail right/ trail left walk over -skip 5 step lead/trail over Drills 5x banana hurdles rhythm-both legs Don t ignore bounding-A bounds TEACH hurdle technique Fast lead knee and full extension of drive leg Bounding is invaluable for building explosive strength needed for optimal stride length in hurdling.
20 ft (6m) banana hurdles or 30 inch (increased velocity) Jammer/1,2,3,4 (increased frequency) HS Boys: 12.5m to 1st hurdle, 8.3 - 8.5m between Rhythm drills HS Girls: 12m to 1st hurdle, 7.8 - 8.0m between 4 step drill (25 of my feet)
Jane Fonda: Fire hydrants Heel ups Donkey whips fetal, extension, side Side pulse Hurdle Strength Abductors Hip pulse Glute bridge (up to exercise ball) Belly frogs Plie/relive Emma Coburns
Touch down times * lead leg (3rdstep step before hurdle clearance) Important to Me Video everything
