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Hurdling is an odd event, for it's not a technical event, it's not really a running event
either. But when it comes to speed, it is most of the time technique that is holding
us back. The biggest speed challenge lies in the cyclic nature of the event,
chaining one hurdle to the next, not in the perfect clearance. You can not keep
perfecting the passage, at some point in time races have to be ran. That is why
throughout the preparation fase the focus should slowly change from passage,
perfecting the single hurdle clearance, to running, perfecting the transition from one
hurdle to the next. So how do you do that.
Speed in Practise
One of the first things to focus on is the take-off distance to the hurdle. With
markers on the ground it easy to monitor a correct take-off. Do not use sticks or
other things an athlete could trip on or over. Remember they probably already feel
challenged with a longer take-off, no need to raise the stakes. Even in early
preparation when hurdles are still close to each other you can practise this drill. It
can be easily combined with a lead-leg or a trail-leg only drill. In training you can
use the following 'rule-of-thumb' for take-off distance; The take-off distance is
approximately one-fourth the hurdle distance. When you are just starting this, use
one-fifth or less.
The next thing to work on is gradually increasing hurdle distance. Slowly lift the
base distance from 4m to 6m over sessions. In sessions you can work on runs
with; Increasing distances every hurdle; Alternating short-long distances every
hurdle; Alternating runs on short and long distances over a set of hurdles. The
main focus is to keep rhythm while the stride-length varies. If frequency drops, you
are increasing distance to fast. Take it slow, be patient.
The last thing to work on are the speed runs. Give the athlete extra room to speed
up, during hurdling. This can be established by alternating a 3-stride pattern with a
5-stride or 7-stride pattern. These exercises require a good feel for rhythm and the
hurdler has to feel confident about his take-off and the distance between hurdles.
Many athletes tent to increase stride-length once they see the hurdles are further
apart. They have to keep focused on frequency.
Training Samples
I always use my feet in training to space the hurdles, here are some stride-
equivalents to remember. Using my feet women's hurdles (8m50) are 28 feet apart,
men's hurdles (9m13) 30 feet.
3 stride 5 stride 7 stride
16 feet 24 feet 32 feet
20 feet 30 feet(9m13) 40 feet
24 feet 36 feet 48 feet
28 feet(8m50) 42 feet 56 feet
The first are starter runs, the hurdles are spaced evenly here, according to the
table above;
7 (48)
3 (24)
3 (24)
3 (24)
7 (56)
3 (28)
3 (28)
3 (28)