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| Hurdling: Tricks of the Trade |
Training Tips
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Training Infromation: So, you want to get faster? Training Tips Hurdle Drills Starting Weight Training: Training Phases Weight Programs In Season Speed In Season Power Off Season Speed Off Season Power Coaching Tools: Hurdle Pace Charts Hurdle Distances Shin Splints Forum: Hurdling Forum Articles "Quotes" |
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High Hurdles
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| Three/five Men: Height: 39 in. (1.067m) | Description: - First hurdle is placed 13m from the starting line, second hurdle is place 8.5m/8.8m from the first, third hurdle is place 13m from the second hurdle. The 8.5m/8.8m and 13m is alternated for how ever many hurdles are used, always ending with a hurdle measuring 8.5m/8.8m. - Take the splits between the hurdles and run until athlete's time decreases by over .1 sec (not just one split, but all of the splits). Run these until 8.5m/8.8m time are almost equal. Then add two more hurdle (remember to end with a hurdle measuring 8.5m/8.8m.) |
| Three/five Women: Height: 33 in. (0.84m) | Description: - First hurdle is placed 12.5m from the starting line, second hurdle is place 8.0m/8.3m from the first, third hurdle is place 12.5m from the second hurdle. Them8.0m/8.3m and 12.5m is alternated for how ever many hurdles are used, always ending with a hurdle measuring 8.0m/8.3mm. - Take the splits between the hurdles and run until athlete's time decreases by over .1 sec (not just one split, but all of the splits). Run these until 8.0m/8.3mm time are almost equal. Then add two more hurdle (remember to end with a hurdle measuring 8.0m/8.3mm.) |
| Three/five Boys: Height: 36 in. (0.914m) | Description: - First hurdle is placed 12.5m from the starting line, second hurdle is place 8.3m/8.5m from the first, third hurdle is place 12.5m from the second hurdle. The 8.3m/8.5m and 12.5m is alternated for how ever many hurdles are used, always ending with a hurdle measuring 8m. - Take the splits between the hurdles and run until athlete's time decreases by over .1 sec (not just one split, but all of the splits). Run these until 8.3m/8.5mm time are almost equal. Then add two more hurdle (remember to end with a hurdle measuring 8.3m/8.5mm.) |
| Three/five Girls: Height: 30 in. (0.762m) | Description: - First hurdle is placed 11m from the starting line, second hurdle is place 7.8m/8.0m from the first, third hurdle is place 11m from the second hurdle. The 7.8m/8.0mm and 11m is alternated for how ever many hurdles are used, always ending with a hurdle measuring 7.8m/8.0m. - Take the splits between the hurdles and run until athlete's time decreases by over .1 sec (not just one split, but all of the splits). Run these until 7.8m/8.0m time are almost equal. Then add two more hurdle (remember to end with a hurdle measuring 7.8m/8.0mm.) |
| Discounted Hurdling | Description: - Move all of the hurdles in one of your foot lengths (1st hurdle 1 foot in 2nd 2 feet and so one until all the hurdles are set up) and then move all of the hurdle down 3 inches lower than race height. - The shorter distance and height allows the hurdler to better simulate race pace. |
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300m and 400m Hurdles
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| First 3, Last 3: | Description: - The first three hurdles and the last three hurdles are setup on the marks. The race distance is run using these hurdle settings. Run 3 to 5 of these to build strength. |
| First 6: | Description: - The first six hurdles are setup on the marks. The first six hurdle are then ran at race pace to build rhythm. Run 5 to 7 of these to build rhythm and strength. |
| Last 3: | Description: - The last three hurdles are setup on the marks, this is used for 300 hurdle training to build strength. Run 3 to 5 of these to build strength. |