Comprehensive Guide to Hurdling by Paul Johnson - 49 Years of Experience
Paul Johnson, with 49 years of hurdling experience, shares insights on choosing hurdlers, strength training, warm-up routines, and hurdle drills. He emphasizes athleticism, speed, flexibility, and endurance. Learn about the nuances of hurdling, including coaching tips and essential drills for success on the track.
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Hurdles: A Little About A Lot Paul Johnson hurdles@yahoo.com 49 Years of Hurdling Experience Coaching Stops: Ladysmith HS, Flambeau HS, West Salem HS, Winslow HS, Edgerton HS(32), Whitewater HS
Few Hurdle Thoughts It s a modified sprint with a few obstacles(focus is on maintaining speed throughout the race) Sprinting with rhythm(always trying to increase this rhythm) It s not jumping .It s not flying .air time is slow time
Choosing Hurdlers Athletes that are athletic ..What does that mean? Speed/Quickness/Strength/Flexibility Tenacious Size? Is there a good size? Watch them in other activities (basketball, gymnastics, skateboarding, parkour, etc.)
Strength/Flexibility/Endurance o Weight Program/General Conditioning o Body Weight/Core Exercises between drills or reps o Core Exercises/Med Balls/Heavy Ropes o Flexibility/Yoga o Sprint Drills/Wickets/Wall Sprints o Hurdle Drills o Sleds Pulls or Pushes o Abs/Steps Ups with weights
Warm-up Team Warm-Up ..some sort of active routine, include some form running, A-Skips, B-Skips, arms etc.(Concentrate on being tall, knee up/toe up, good arms), shin exercises (rock-n-roll, ankle alphabet, stair slants) Hurdle Step Overs ..this is good for the whole team not just your hurdlers (we ll get back to these) Wall or Fence Drills .Leg Swings/A Drives (we ll come back to Hurdle Wall Drills)
Hurdling Get going early .this does not mean pounding hurdles (work on flexibility, learning drills correctly, strength and endurance) Be cautious .different muscle groups than other sports, newbies, leg issues from pounding (hip drills will burn early in the year) Patience .hurdling is a skill and for most takes time (there will be some that can just do it)
Hurdle Drills With all drills work both legs, balance of strength and flexibility Do all the drills dynamically and with effort/purpose, muscle memory Find soft places to do them, especially early (grass, rubber mats or runways, wrestling mats, basketball courts, swimming pool)
Wall Drills (Both Legs) Lead Leg Walk Ins .hurdles against the wall .Walk into the Lead leg: Cut Step, Knee Up/Toe Up, Arms(never cross centerline of body, keep elbows bent) Trail Leg 1 .hurdle square to the wall, about 2 away: lead w/knee, knee higher than foot. Toe up and out, heel tight to butt, stop knee drive off ground, rock back don t just windmill, don t turn hip down and in Trail Leg 2 .same as above but turn the hurdles sideways and put one side one notch higher (In both Trail Leg Drills you may need to modify the drill for shorter of less flexible hurdlers with even shorter hurdles or maybe a short plyo box)
Step/Walk Over Drills (both legs) Set up 5 hurdles: 2-3 X s (arms, knee up, toe up, high knee toe out) Same Lead Leg (do both legs) Alternate Lead Side Shuffle(both ways) Side Hurdle Lead Leg (both legs) Side Trail Leg (both legs) Over and Unders Repeat with a rhythm skip Trail Leg Pullovers
Banana Hurdles These hurdles come in several heights, 6 , 12 , 18 Great for beginners and experienced Can do all the same step over drills done over hurdles Good for rhythm drills for everyone Actually can get a lot of work done in a short period of time with little impact
Getting started over Hurdles (start early) o Set up hurdles closer than regular distance: banana hurdles, power hurdles, PVC hurdles, foam hurdles, regular hurdles o Let them run over them, video tape them and let them see what they look like (tape their drills to) o This helps you have a chance to see where you are with each athlete o Each time they do it they will get braver and better, the drills will transfer
Cant get to the first hurdle in 8(7) steps The hurdle race is set up right away with the start, acceleration through the first 4 hurdles (cannot keep accelerating after that): *Lead leg back in block, may move front leg slightly closer to line *Drive, drive, drive .to an upright position sooner than a sprint, 3rd/4thstep *Tape on the track can help you and the athlete, its usually the first few steps Wmn s Avrg Stride Pattern: 1(.60) 2(1.65) 3(2.95) 4(4.40) 5(5.95) 6(7.60) 7(9.35) 8(11.05) H1 Men s Avrg Stride Pattern: 1(.60) 2(1.70) 3(3.05) 4(4.55) 5(6.20) 6(8.00) 7(9.90) 8(11.70) H1 *Take Off from first hurdle: Between 1.9 and 2.2 m *Moye Block
Corrections: Hurdles Clearance High Over the Hurdle: (inevitable in the beginning)( Air Time is Slow Time ) *Lower hurdles/discount hurdles *Sprint Mechanics tall hips, A/B Skips *Slight lean with chest (knee to chest not chest to knee) *Arms never higher than shoulder, keep as close to sprinting as possible *Don move the drive leg towards the middle of the track(watch from behind) *Don't drop the hips *Take off tape on the ground ..approximately 2 M from hurdle *Get the lead leg down *Hurdle Trainers $165 or .High Jump Standards and tape
Corrections: 3 Step or 4 Step 3 stepping is better than 4 stepping but 4 stepping is better than 5 *Drilling both legs in case they can t be 3 steppers *Drilling rhythm and 3 stepping: -Banana Hurdles ..Rhythm, Muscle Memory -Lower and Discounted Hurdles -Very close hurdles for quick turnover and 3 stepping -Lead leg Down fast/Trail Leg knee high so they can run off the hurdle -Use tape for touchdown .80 1 m, then watch where trail leg lands
Corrections: Trail Leg Trail Problems: pulling it through w/toe down and slow turn over *Drills emphasize knee kept high but toe out and flat *Take off position effects trail leg *Arm should be pulled back as close to the knee as possible *The faster the lead leg comes down the fast the trail leg follows *Hurdle Walk overs and Wall drills should be watched carefully *Karate Kid Drill *Lower hurdles to start for comfort and aggressiveness
Final Random Comments/Drill/Workouts Hurdle Drills can be done daily, hurdle workout 2 days/week Hurdles in practice discounted or lowered for workouts Train High Hurdles with sprinters/High Intermediate Hurdles with 200-400 Touchdown Time Starts Workout (brianmac.co.uk) Find the soft places to do workouts, FB Field, Practice Field Endurance Workout ..set up discounted 12-14 hurdles Do a full workout of hurdle drills over Banana Hurdles, very short rest Very little workouts with spikes, maybe mostly starts Set up 3 hurdles at the beginning or end of the sprint workouts Use the Hudl app to video tape and share when appropriate Don t emphasize too many things all at once, patience
