Rod RobisonPhillipsburg High School

Panther Hurdle Drills and Workouts

The first thing to remember about HURIILING is that it is a skill. The only way toimprove a skill is by repetition. A serious hurdler will work on hurdling in the off-season.At Panther track practice, hurdlers do the team warm up which is a dynamic warm up.

Then we do hurdle drills everyday. These drills consist of getting over 30 - 50 hurdlesbefore the workout ever starts.

l0Ideas to think about when doing drills or workoutsl. Drill for apurpose. Be aggressive. Attack every hurdle.2. THINK inpractice- RACE in meets.3. We run over hurdles, we don't jump them.4. Hurdles are a SPRINT. The faster you can sprint the faster you can

hurdle. That is why we do sprint mechanics also.5. The hurdles do not have to be atruce height and distance apart when practicing.6. My hurdlers do not check their watch. We try not to disrupt the sprinting technique.7. Be patient and stay positive. Hurdling is like any other skill; it takes some time to

learn. The good hurdlers do more than just what is asked of them.(There are no tra{Iic jams on the extra mile.t'

8. Hwdling is Sprinting with an attitude. Why sprint, when I can hurdle?9. The Hurdles ARE an event where hard work can pay off.1 0. Practice, Practice, Practice, Repetition, Repetition, Repetition.

>>>Hurdle warm up video - See Attached Hurdle Drill Sheet

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300m Hurdle Workouts1. I)amn, Damn Hurdle Workout

a. Set up-First two and last two hrndles of 300m hurdle race

b. Hurdles-Reduced height 3a"133"c. Speed-300m should be 2 seconds slower than race time and last 100m should

be a sprint.d. Rest-15-20 minutese. Timed-Yes, keep splits for 300m and 100m

f. Sets-Twog. Explanation-Start at the 300m mark, run first two hurdles like normalrace,

at&ack the cure and run it hard, finish with last two hurdles then cut in to lane Iis not already there and try to sprint the last 100 meters. Target times:300m - should be 2 seconds slower than race time100m - Boys 16-19 seconds

Girls20-22 seconds

Rod RobisonPhillipsburg High School

2. Reoeat 200s dhurdlesa. Set up-Last 6 hurdles of 300m hurdle raceb. Hurdles-Reduced height 3A"133"c. Speed-90-100%d. Rest-S minutes - walVjog 200me. Sets-3

f. Timed-Yesg. Explanation-Start at20Ommark and run the last 200m meters of the race at

top speed. Each set is timed. A good rest between is to walk/jog 200m back tostart and go again. After all three sets are completed, use this formula:(time 1 * time 2+ time 3) I 3: Answer(Answer/2) x 3 : Estimated time at next meet

3. 100m Sesmentsa. Set up-All 8 hurdles for 300m hurdle raceb. Hurdles-30"136"c. Speed-Race speedd. Rest-l-2 minutes between 100s and 10-15 minutes between setse. Sets-l-3f. Timed-Nog. Explanation-Use blocks on I't 100m. Run each 100m like that segment in the

race.

4. 200m Seementsa. Set up-All 8 hurdles for 300m hurdle raceb. Hurdles-Reduced 3A"133"c. Speed-75-80%d. Rest-Run 100m and walk back 100m about I minute rest and run next 200m.

10-15 minutes between setse. Sets-2-3f. Timed-Nog. Explanation-Run each 100m like that segment in the race.

5. Whackv Hurdlesa. Set up-Set up 8-10 hurdles over the 300m distanceb. Hurdles-Set at various highs and various distances apartc. Speed-75?od. Rest-l0 minutese. Sets-1-2f. Timed-Nog. Explanation-Get athletes out of their comfort zone once in a while. Break

up the monotony. Don't let them start a habit that every time they run thehurdles that they are on the right marks and the right height.

Rod RobisonPhillipsburg High School

400m Workouts1. 50 Second Sprint

a. Start-Start at the start line of the 400m. Lanes can be used.b. Speed-Sprintc. Rest-15-20 minutesd. Sets-2e. Timed-Yesf, Explanation-The goal is to run as far you can in 50 seconds. On the second

set, see if you can make it further.

2. 300+ 1

a. Start-Start at the start line of the 400m. Lanes can be used.b. Speed-300m : 80-90% 100m : Sprintc. Rest-10-15 minutesd. Sets-2-3e. Timed-If necessary for maximum effortf. Explanation-This workout works on finishing the 400m race. After running

300 meters, give the runners a one minute rest before sprinting the last 100m.

3. 400m Seementsa. Start-Start at the start line of the 400m. Do not need to run in lanes.b. Speed-See explanationc. Rest-l0-15 minutesd. Sets-2-3e. Timed-Nof. Explanation-Athletes will run the 400m dash in 200m segments. Run the first

200m like the start of the 400m dash. Get out, run the curve hmd then settle inafter l00m and free wheel down the backstretch to the 200m mark. Rest :walk back 100 meters to where the 300m hurdles start. Run the next 200m ofthe 400m dash as you would in arace. Free wheel the backstretch and as youstart into the curve start positioning yourself to make a sprint for &e finishline. Stop at the l00m dash start line and walk back 100 meters. The last200m should be ran like you are finishing the 400m dash. Start positioningyourseif on the curve and decide when you are going to take off and make afulI out sprint for the finish line. I like to run 4-8 athletes together so they canleam to position themselves on the curve. Especially when running the4x400m relay.

1. Johns onflff ?riner W9rhquta, StarJ-Sta* at the statt lineb. Speed-Sprintc. Rest- 15-20 minutes

Rod RobisonPhillipsburg High School

of the 400m. Do not run lanes.

d. Sets-2e. Timed-Yes, see attachment

f. Explanation-This is a Clyde Hart drill&om Baylor University. Runtwo sets

with full recovery between them. Add times together and divide by two and

look at chart. fnis t how fast your athletes should be running an open 400m'

This is especially helpful in the early season when they may not be in shape to

run a full 400m ut u rptittt. It can also be used as a gage to see if athletes are

improving.

Target400m

in SecondsMeters/Second

Meters185

Meters?,?-0

Meters255

Meters290

Meterss?5

50 8.00 23,L3 27,50 3tr.BB 36.25 40.63

51 7.84 23.59 28.05 32.5L 36.98 4L.44

52 7,69 24.05 ZB.60 33.L5 37.70 47.25

53 7.55 2+.5L 29.r5 33.79 38.43 43.06

54 7,4L 24.98 29,70 34.43 39.1"5 43.88

55 7,27 25.44 30.25 35.06 39.88 44.69

56 7.3"4 25.gfi 30.80 35.74 40.60 45,50

57 7.02 26.36 3 L.35 36.34 41_.33 46.3L

5B 6,90 7,6,83 33,.90 36.98 47,A5 47.13

5e 6.78 27.29 32.45 37,61 42.78 47.94

60 6.67 27.75 33.00 38.25 43.5A 48.75

61 6.56 28.2I 33.55 38.89 44.23 49.56

62 6.45 7,8,68 34.L8 39.53 44.95 50.38

63 6.35 29.r4 34.65 40.16 45.68 5l_.L9

64 6.25 29.60 35.20 40,80 46,44 52.00

65 6.1"5 30.06 35.75 4r.44 47.r3 52.81

66 6.06 30.53 36.30 42.A8 47.85 53.63

67 5.97 30.99 36.85 42.71 48.58 54.44

6B 5.BB 31_,45 37.44 43,35 4934 55.25

69 5.80 31".9L 37.95 43.99 50.03 56.06

7A 5.7L 32.38 38.50 44.63 50.75 56.88

Rod RobisonPhillipsbure Hieh School

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785-543-4698

DAILY HURDLE DRILLS

MON TUES WED THURS FRI

Flexibility SeriesStretchine on a HurdleLeq SwingsQuad StretchHamstring StretchHurdle CirclesOver-UndersLead Leg Wall StepsTrail Les Pull ThrouqhsYosa Hip StretchSeated Hurdle Race

Dymanic Res. SeriesA SkipsB SkipsStandinq Lons & TripleTuck JumpsEasy BoundsStar JumpsIn-Place Skip-OversMechanics SeriesLead Leq Half-HurdlesTrail Leq Half-HurdlesSpeed Hurdles Left LeqSpeed Hurdles Riqht Les

Speed Series*x<x RedUCe H U rdles* *x(

Block Starts over 1 Hur.Block Starts over 3 Hur.3-SteD/ 5 Step AlternateTime over 4 hurdles