| Front Leg | *
The font leg in the blocks should be your "trial leg" for all for the short hurdle races. The long hurdle races it might not be * When you place your knee on the ground the knee cap should be even with the begining of the starting line. * The front leg should make a 90 degree angle when you are in the set position. |
| Back Leg | *
The back leg in the blocks should be your "lead leg." * The back leg should make a 120 degree angle when you are in the set position. |
| Hands | *
Hands should be a little wider than shoulder width; the same width you would have them to do a pushup. * The arms should be slightly bent pushing your body in to the starting blcoks when you are in the set position. |
| * This is the basic starting position, you will have to adjust acording to your needs. | |
Discounted Hurdle Start: 55m, 60m, 100m, and 110m
| Men's 8 Step Stride Pattern | ||||||||||||||||||||
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| Women's 8 Step Stride Pattern | ||||||||||||||||||||
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| Boy's 8 Step Stride Pattern | ||||||||||||||||||||
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| Girl's 8 Step Stride Pattern | ||||||||||||||||||||
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Description: - Set the first hurdle at the discounted distance and place tape across the lane on the track at the distances given. Practice starts by stepping on the tape marks and clearing the first hurdle. * I suggest going over the first two hurdle instead of just one (Women place the next hurdle 8.0m/8.3m away from the first and men place the next hurdle 8.5m/8.8m away from the first). |
Improving the Start
Weight Training will improve the speed of your start.
| Speed Training |
You will need a harness with a pulley system or a bungy * Do 3 block starts with resistence from a bungy or pulley (acc for 30m/55m) * Do 3 block starts with the bungy or pulley forcing out of the blocks (acc for 30m/55m) * Do 3 block starts (acc for 30m/55m) |
| Start Ladder | *
Use the stride pattern for the 110 HH or 100 H starts shown above, always do your practice starts on these marks. * Your body will begin to follow the stride pattern and this will improve your acceleration pattern which in turn will improve your start. |
| Gun Starts |
You will need a starting gun or two blocks of wood that you can slap together. * This exercise trains the neromuscular system; it will improve the athletes reaction time to the sound and allow for the muscle to respond faster to the impluses. |