100m hurdles 2012 - desoto high school

8/13/2019 100m Hurdles 2012 - DeSoto High School

1/23

Training and Techniques

DeSoto High School Track & Field

100m Hurdles


2/23

Hurdle training is qualitynot quantity.


3/23

Monday: 2 sets (4x300s) or 2 sets (4x200s)

alternate each week.

After School 2x30m block starts then over 1hurdlex2, 2 hurdlesx2, 3 hurdles, 5 hurdles

Tuesday:4-6 laps or turf work + weights (Circuit)

Wednesday: 500-300-150

After school-over 1 hurdlex2, over 2, over 3

+ 2x150m timed (300m hurdles).


4/23


5/23

Sprint Drills with team jog, high knees, buttkicks, build-ups, leg swings, etc

Hurdle Technique Drills hurdlers do all drillsbefore every hurdle workout


6/23

Proper race mechanics arebest taught through techniquedrills.


7/23

A skips skip with high knee foot landsunderneath pawing at ground

B skips skip with high knee and extend knee

foot lands underneath pawing at ground

C skips while jogging every third step use trailleg motion focusing on speed.

Fast Leg while jogging every third step use leadleg motion focusing on speed


8/23

Walk-overs step over hurdle with toe up and pulltrail leg over keeping knee and toe cocked (trail leg),alternate legs over each hurdle

Rhythm drill sideways to the hurdles bring right foot

over the hurdle followed by the left. Switch sides. Over-Unders every other hurdle raised all the way

up - walk over one hurdle go under the next. Only putone foot down between each hurdle.

Quick Trail Leg -spread one foot length apart

Hold lead leg over hurdle then quickly pull trail leg over.Keep trail leg foot close to hip and toe cocked. Do notlet knee go above waist. (May also do partner drill)


9/23

Lead leg attack drill- place hurdle against wall hurdle into wall knee attacks first, body leans forwardkeeping shoulders square, foot dorsiflexed, opposite armreaches forward to maintain balance, arms go back intorunning motion.

Trail leg drill lean into wall circle trail leg over hurdlewith foot tucked close to hip and toe cocked. Bring kneequickly over and up and snap foot down underneath.

Trail leg slide turn hurdle sideways to wall. Sethurdle one notch up on side closest to wall. Slidetrail foot along top of hurdle keeping toe cockedand then quickly bring to ground landingunderneath athlete.


10/23

Seated on the ground use a sprinting armaction

Lean trunk forward on every fourth arm pumpand lift the elbow of the lead arm, thenslightly sweep it back into sprinting position

Keep the shoulders square.


11/23

Our hurdlers do all drills before each hurdleworkout and before each hurdle race.


12/23

Sprint-sprint-sprint


13/23

SPRINT TO NEXT HURDLE - Lazy Practice makes for Lazy RaceA cone is set where the next hurdle would be, and the athletemust sprint to the cone to keep her from slowing down over thelast hurdle.

EMPHASIZE SPEED - Not conditioning during hurdle work. Makesure athlete is well rested before beginning next run.

ACTIVE TRAIL LEG Do not glide over hurdle keep trail leg quickand high

DO NOT LEAVE TOO CLOSE TO HURDLEA cone may be set at the correct take-off point before a hurdle ifthe athlete is leaving too close to the hurdle resulting in toomuch clearance. (5.5-6.5 feet from hurdle)

INJURY PREVENTION IS #1 Only work hurdles 2-3 times perweek to prevent injury. More isnt better


14/23

Hurdles are set at lowest setting. May evenneed to use plyo hurdles with beginners

Hurdles are SQUEEZE Usually one step(foot length) per hurdle1sthurdle one step up, 2ndhurdle two stepsup, 3rdhurdle three steps up, etc*May need to squeeze 2 steps per hurdle for

beginners*Better hurdlers do not need 1sthurdle

squeezed


15/23

Hurdlers must be goodsprinters


16/23

Blocks Lead leg should be set in back

Powerful start same mechanics as 100msprinter for first 4-5 strides

Transition to a running tall position by the 5thstride to prepare for take-off over first

hurdle.

8 strides to first hurdle.


17/23

Runner should leave between 5.5ft to 6.5ftfrom 1sthurdle. Do not get too close to hurdle.

Do not reach for hurdle it is a breaking motion

Runner only wants to raise up high enough toclear hurdle. IT IS NOT A JUMPING EVENT!

Actively sprint over hurdle DO NOT GLIDE!

Always keep shoulders square.


18/23

Knee first knee should swing with the thighcoming up parallel to the ground. Knee then extends only enough to go over hurdle(do not lock out knee ) Foot should be dorsiflexed (toe up) Lead leg fully extends once over hurdle to land in

a tall position Foot should paw down to the ground and landunderneath athlete


19/23

Slight leaning position over hurdle. Not aspronounced as mens hurdles.

Shoulders stay square. Do not allow rotation

at waist.

Lead arm (opposite from lead leg) will reachforward and then slightly sweep back into

sprinting position.

Trail arm should stay in sprinting motion.


20/23

Full extension before leaving ground.

Trail foot should tuck in behind the hip with the toedorsiflexed (cocked) immediately after take-off.

Do NOT allow toe to point down! Foot should never beabove the knee.

Knee should come up high once over the hurdle to getback into sprint position.

Trail foot should follow the knee over the hurdle.

Pull the trail leg through to keep from just gliding overthe hurdle. (Youre only as fast as your trail leg.)

Trail foot should land underneath the hurdler to continueher sprint.


21/23

3 steps between hurdles - NEVER 5!!!

Tall sprinting running position

1ststep shortest but quick

2ndstep longest but quick

3rdstep lands underneath athlete to keep

from breaking and/or jumping over thehurdle. Do not reach!!!


22/23

Practice the finish. Many hurdle races are lost inthose last few strides to the tape. Use the conesduring practice.

Sprint off last hurdle.

Lean at line. - Good to practice when goingover 5 hurdles.

Video races they wont believe it until theysee it!!!


23/23

DeSoto Track & Field School RecordsEvent Performance Athlete Year

Shot Put 4710 Wanda Gardner 1985

Discus 16311 Skylar White 2008*

High Jump 58 Vikki Garcia 1988

Long Jump 1910 3/4 Anna Robinson 2011*

Triple Jump 40 11 Paetyn Revell 2012

Pole Vault 96 Jaylon Wesley 2011

3200m 11:41 Rita Fitzgerald 1996

4x100m Relay 46.09 Verlencia Shaw 2012

Ariel Cain

Makayla Earnheart

Tia Gamble

800m 2:14.48 TiaGamble 2009

100m Hurdles 13.95 Gayla Cloud 2007

100m 11.89 Jeriann Okoro 2011

4x200m Relay 1:37.94 Maegan Cowan 2011

Verlencia Shaw

Makayla Earnheart

Alexis Logan

400m 53.78 Diamond Richardson 2008

300m Hurdles 41.97 Tia Gamble 2012

200m 24.27 Verlencia Shaw 2011

1600m 5:20 Geri Lopez 1978

4x400m Relay 3:41.41 Maegan Cowan 2011*

Kierra Hamilton

Chrishuna Williams

State Champion Teams 2012, 2011, and 2007 Tia Gamble

State Runner-Up Teams 2008 and 2010

*State Champion in event

100m hurdles 2012 - desoto high school

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