How does become quicker inbetween the hurdles?
I have a lot faster 100m speed from last year, but at the same distance and height, i am not running that much faster of hurdling times (-.2)??
why is this?
faster 100 = faster 110HH???
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just cuz you have a fast 100 speed doesnt mean you caqn gain that acceleration in the 110’s ive raced guys that run 10.2 yet only hit 14.3 in hurdles where as other in the race can only run around 10.8 ant the keep up with him. my average race day is 4x1 110hh 200m then 4x4 (fun i know) every race is serious except 4x4 to me ( we werent a real competitive team in the event) but technique is always a key determining factor in races (obviously) basically dont think that being an awsome 100m runner will make you run a 12.9 110 get diverse speed and technique trainging.
Become quicker on 100m won’t make you faster over 100mH any time, as speed improvement ALWAYS comes with changes stride frequency and/or stride length. At 110m hurdles, the 10 yards interval is always run with 3 strides (4 steps), so stride length never changes, improvement occurs thanks frequency.
If you work on your speed on dash distances, you have to take it in account.
At a low level, there’s a corelation with speed enhancement and 110mH improvement, but as you reach international level, it becomes more complex.
I see that that both events (110m and 100m) start to to interfere at top levels (trying to go sub ten and hurdle under 13 can only happen if one breaks 10 then switches events) but if you run a 10.2-10.6 hip height becomes far easier. You will not see 13 low hurdlers with 11 speed.
I hate to keep asking questions, (young and wanting to know everything but when you have a freshman in college, when do you start working on the new hurdle height? do you just get them familiar with hurdles again and then move up?
Track400,
Dont worry about asking questions, that is a good one. This is something that can be discussed at great length, but I would take the conservative approach, especially if you are are at the beginning stages of your athlete’s collegiate career. During this time of year you can focus on flexibility, balance and posture which is vital to a high hurdler, (and even more important to one going up in height). While doing drills, start with a height that accomodates their current level of flexibility and confidence and slowly move up. When adding in speed work to the hurdles, you can start at a lower height (HS) then possibly raise the height when focusing on Block to H1. This is just one suggestion. Awesome question though.
great answer dlive11
nothing works better than K.I.S.S. (keep it simple stupid). Identify flaws @ lower hurdles, work up to drills @ 42", rhythm & speed @lower hurdles, work up to starts @42".
great answer dlive11
nothing works better than K.I.S.S. (keep it simple stupid). Identify flaws @ lower hurdles, work up to drills @ 42", rhythm & speed @lower hurdles, work up to starts @42".
So what are the colleigate hurdlers out there doing now? We’ve got about 3 months till races start in January and 8 months till outdoor NCs. Is there much hurdle drilling going on? What do people feel is the role of hurdling during the GPP?
Besides the normal goals of GPP for any sprinter, I am using the hurdles right now to work on posture, balance, form, etc. We are doing first derivatives to get the kinks out from summer vacation, and are progressing into more complicated drills as the athlete’s progress allows.
Alright, this is my first year hurdling and League Finals are coming up next week. At the beginning of the year my coach told me that I needed to become more flexible in order to 3 step in between each hurdle (110 HH). Well now I’ve reached the point where I believe I am flexible enough and have a long enough stride to do the three step. So my question is, how should I go about adjusting to this? Should I lower the second hurdle until I’m comfortable and then raise it up as I get better?
For those who would like to know here are my stats and personal records…
100m 12.65 (HT)
110m HH 19.8 (HT)
300m IH 48.49 (FAT or CAT or whatever its called)
Hey budding hurdler:
Stick with it. Right now in your development there is no need to go in either direction (sprints or hurdles) and I applaud your multiple event effort. You will find that the things that will make you a better sprinter (right now) will also make you a better hurdler. Your strength levels are OK for your age but should go up as you age. When I say that I mean your strength to bodyweight ratio. Right now you squat 1.5x your bodyweight but as you mature physically you should get closer to 2x and eventually 2.5x for collegiate level and 3x for elite level (IMO). As your strength and power levels increase you will be able to do greater things and technical things will become easier. Lower hurdles and closer spacing will allow you to maintain faster speeds and that 3 step rhythm. Find a configuration that allows you to run the times you are looking for. Increase but only as you can maintain that speed or go faster. There is no sense in practicing at meet specs and reinforce bad technique. Some would say that if you practiced all the time at lower heights you wont be prepared for meet heights but if you are running poorly anyway it wont matter what height you running at. The training at lower heights will prove to be valuable in the future. Consider this training scheme:
Monday
Starts (3 point, blocks, blocks over 1 hurdle)
Flying 20s-30s-40s over 2-3-4- or 5 hurdles.
Maybe add in some flying sprints after for pure speed work
Time all runs and make sure you stay within .2 sec of best time (this you should know).
The idea here is to stay fast. Lower heights and run fast. The closer to your reg running the better. Over time you can increase the height, but stay fast.
Fewer hurdles per run will prevent CNS fatigue and eventual general fatigue.
Med Ball Throws
Lifting
Tuesday
Tempo Runs (normal as you would see on this site)
Wednesday
Starts (same progression as Monday)
Continue to 2-3 hurdles
1 or 2 starts over 2 and sprint an additional 20-30m
Again lower heights or shortne the spacing to allow speed of running and speed of movement.
Med Ball Throws
Lift
Thursday
Tempo Runs
Friday/Saturday
Compete (hurdles plus 200 or 400) or
Special Endurance: 110 hurdle race with practice height and spacing. use a configuration that allows your goal time and manipulate the hurdles to get closer to meet specs as the weeks progress. As long as the overall time stays low. Add in a 200 or 400.
General Idea: Right now learn how a fast race is supposed to feel and as you get stronger and more powerful you will be able to run that speed over higher hurdles with greater spacing, but always maintain that 3 step rhythm (unless you are doing drills). What will make you better is the lifting and general power work not more hurdling with bad technique.
hi…im a freshmen in highskool and ive been having some problems with my 3 stepping…i juss learned how to do it about 4 days ago and i was doing it during the first 2 days out of the 4 days…but now ive suddenly had a total “hurdler block” <writers block kind of thing> i cant even seem to get over the first hurdle! i know the rythmn i need to do…and wen i get over the first hurdle…i would come up to the second hurlde…and by then i did my 3 step…i would think i would jump over…buh i suddenly stop and knock it over…ive been doing this for two days now…im reali frustrated…and my coach isnt really helping me…he says that itz all in my head…i kind of know that too…but i dont know what to do! please help! thanx!
im also worried becuase league finals are coming up in a week!!
also, i do the 100hh, 300ih, and the 100 dash… the events are close…and wenever i get to my 300ih…im tired and exhausted arleady…and i dont do as good as wen i onli do hurdles…should i drop the 100 dash event or juss work on endurance training during workouts?
thanx for ur help!
Now I’m guessing by the way you’re talking that your not a guy, but if you are I’m sorry in advance. (I say so because women’s hurdles are much different than men’s hurdles)
First, I have a few questions for you.
How far apart are the hurdles spaced during practice?
What are your stats (height, age, PBs, etc.)
How often have you been practicing the three-step? (If you work on it four days in a row then you’re gonna find that you wont be able to do it because you’re working too hard, and you need to be fresh to do that kind of stuff)
Which of the events you mentioned if your favorite, or the one you most want to compete in at league?
With that being said, there really is no quick fix for hurdling, but if you put in some good work in the next week it should really help. A few key points, make sure you are attacking the hurdle. You want to attack the hurdle so that when you come down you maintain your momentum and keep your acceleration up the next hurdle. Mentally, you should move the hurdles in by about 3 of your own toe-to-toe steps during practice to work on the three-step (i.e. keep first hurdle at normal spot, move second hurdle in three steps, move 3rd hurdle in six steps, move 4th hurdle in 9 steps, etc.) As you get used to the rythmn and get better at it, you can lengthen the distance to 2 and eventually 1 step in (you can do this in the same practice session when it really starts to become easy). There’s more I have to say that I dont feel like writing, but if you answer the questions and then ask me whatever else what you want to know I’ll be glad to help you out. Also, the post near the top of the page by Weiser gives a lot of great advice as well.
I’ve been where you are by the way. Last year I was wreck going into the league meet, I ran a 20.3 110HH and 48.9 300IH. I didnt even qualify for finals. This year, I worked more on the hurdles, and yesterday I got 4th in league with an 18.7 110HH (I still have problems with the three-step rythmn after a full year, so it really takes some getting used to) and 1st with a 44.4 in the 300IH. Work hard and you’ll do fine.
during practice i usualli space the hurldes 3-5 steps closer than the reali distance…
height: 5’6"; age: 14(turning 15 on may 29); oki…this mite sound ridiculous…buh does PB mean personal records? 100hh: 19.36; 300ih: 56.57
ive been workin on 3 step for onli 4 days…and im pooped tired…
well…i like hurdles and running open…i luff running period…buh 300 hurdles ive done so bad recently cuz i stumble into teh hurdles…so that wen i get close to the hurdles…i make my steps shorter…and increases my time…ugh…but then my coaches say that i haf a better chance in 300 hurdles…buh rite now…im onli at 10 for both hurldes…and 6th for 100 open
Sorry for the late response, but since your league meet is this week there’s nothing really you can do. Just be confident in your ability, dont pay attention to the other runners during the actual race (it can cause you to try and run faster which could really mess up your rythmn, especially in the 100hh), and make sure to focus on accelerating and keeping momentum off the hurdle as well as attacking into the hurdle at full speed. By the time the actual race rolls around, you should be physically rested and capable of three-stepping, so just focus mentally on how you’re gonna win the race and go out there and do the best you can. Let us know how it goes…
I had the same problem as you careweeh. My first race was an absolute mess. I went over 7/10 with the wrong leg and stuttered all over the place! However, I learned to calm down and block everything out. Listen to music, sing, do whatever need be to just get everything out of your head.
For practices, always time yourself. HAve your hurdles at lower heights(18-21) and use the 1-step cheat rule. You should feel like you are SPRINTING through the hurdles. don’t even focus on the hudle. Look to the next hurdle and basically run through it(using form of course)
You should never think about the approaching hurdle. Like I said before, loking ahead of you will prevent you from “jumping” teh hurdle. Think of it this way. Looking downward(toward coming hurdle)=times going up(unwanted float created)
I improved from a 20.19s 100mh to 16.1s in one week. Im looking forward to 14.xx very soon.
I run my hurdlers over 30" all through the season, never over 33"!
They are spaced much closer together also so the following is emphasized:
Speed over the hurdles
Touchdown times fast between hurdles
Good lead arm techniques especially in snap down arm motion
Very little forward lean, very little!
Sprint speed emphasized and correct high arm action always stressed.
I also stress doing 10 hurdles to 13 hurdlers (leads and trail leg drills) one day a week on Mondays, Tuesday stationary drills, sprints on wednesdays, thursdays starts over hurdle 1 and 2., Friday 1 miles, stretch, Sat. meets.
I have seen MANY run 3 steps between hurdles that way very fast in meets. Also have seen no problems adjusting to higher hurdles too! I have had a 7.99- 55 meter hurdler and several 8.14-35 hurdlers I coached.
Keep it simple, stupid, keep it simple
but when you have a freshman in college, when do you start working on the new hurdle height? do you just get them familiar with hurdles again and then move up?