Post on 23-Jan-2018
transcript
Things you must know
Between hurdle sprintingHurdle clearance technique
Other considerations
Approach to first hurdle
APPROACH TO HURDLE 1
Men Women
Distance to H1 13.72 m 13 mOptimum TO to H1 2.1 m 1.9 m
Run-In Distance 11.62 m 11.1 m
Ave SL (8 Step) 1.45 m 1.39 m
Ave SL (7 Step) 1.66 m 1.59 m
‣FASTER PROGRESSION OF BODY ANGLES ‣HIGHER STRIDE FREQUENCY ‣RHYTHM: ‣SLOW TO FAST? ‣BIG TO SMALL? ‣“DRIVE PHASE” EXTENDS TO HURDLE 3
Hurdle Acceleration
8 STEP APPROACH TO HURDLE 1Men Women
Step Length Distance Step Length Distance1 0.65 m 0.65 0.60 m 0.60 m2 1.24 m 1.89 m 1.16 m 1.76 m3 1.35 m 3.25 m 1.33 m 3.09 m4 1.46 m 4.71 m 1.43 m 4.52 m5 1.60 m 6.31 m 1.53 m 6.05 m6 1.70 m 8.05 m 1.63 m 7.68 m7 1.84 m 9.89 m 1.73 m 9.41 m8 1.74 m 11.63 m 1.63 m 11.04 m
7 STEP APPROACH TO HURDLE 1Men Women
Step Length Distance Step Length Distance
1 0.76 m 0.76 m 0.65 m 0.65 m
2 1.42 m 2.18 m 1.40 m 2.05 m
3 1.62 m 3.80 m 1.60 m 3.65 m
4 1.77 m 5.57 m 1.75 m 5.40 m
5 1.93 m 7.50 m 1.85 m 7.25 m
6 2.08 m 9.58 m 1.95 m 9.20 m
7 2.00 m 11.58 m 1.85 m 11.05 m
OPTIMUM TAKEOFF & TOUCHDOWN DISTANCES
Men Women
Takeoff 2.1 - 2.2 m 1.9 - 2.0 m
Touchdown 1.3 - 1.4 m 0.9 - 1.0 m
Step Length 1.94 m 1.83 m
‣AS SIMILAR TO SPRINT MECHANICS AS POSSIBLE ‣HAND OF LEAD ARM NEVER PAST MIDLINE ‣HAND OF LEAD ARM NEVER HIGHER THAN ELBOW ‣LEAD ARM BEGINS DOWNWARD ROTATION EARLY ‣TRAIL ARM ELBOW TIGHTLY FLEXED
Arm Action
‣SHORTER THAN PRECEDING STEP ‣HIPS STAY SQUARE & TALL ‣ IMPLICATIONS FOR 7 STEPPING HURDLE 1
Cut Step
GOAL BASED HURDLE RHYTHMS
Goal Time First Hurdle Between Hurdles
13 2.4 1.0
14 2.5 1.1
15 2.6 1.2
16 2.7 1.3