shelia burrell, two –time olympian sprints, hurdles, jumps coach georgetown university washington,...
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Shelia Burrell, Two –Time Olympian
Sprints, Hurdles, Jumps Coach
Georgetown University Washington, DC
Cliff Rovelto – Head Coach Kansas State University
Gary Winkler – Former Head Coach University of Illinois
Tony Wells – Colorado Flyers Track Club
Bob Kersee – Former Head Coach UCLA, Olympic Coach
Dennis Shaver – Head Coach Louisiana State University
Tudor Bompa – Periodization: Theory and Methodology of Training
Todd Henson – Former Coach Olympic Silver Medalist in Pole Vault, Toby Stevenson. Currently Director of Athletic Development in Germany
Vince Anderson – Assistant Coach Texas A & M University
Ralph Mann – The Mechanics of Sprinting and Hurdling
A bad plan is better than no plan at all….. At least you are going in a direction. “people perish for lack of vision”
With no plan you go no where…. “those who know why will always be victorious over those who
only know how”
Sound training principles and good intuition will make up for places of faulty planning. “in all your getting get an understanding”
Know what works for you… Continually tweak and develop your own system that fits your coaching style. “eat the fish and spit out the bones”
Those who know WHY will always be victorious over those who only know
HOW
Rhythm, Rhythm, Rhythm.
# of Strides to Hurdle #1 8 # of Hurdle Clearance Strides 10 # of Strides between hurdles 27 # of Strides from H10 to Finish 6
TOTAL # OF STRIDES 51
Distance to Hurdle #1 13m/13.72mDistance b/t Hurdles 8.5m/ 9.14Distance off H10 to finish 10.5m/14.02m
Stride pattern to hurdle #1: (8 stride pattern is recommended)
Measurement begins from the starting line in meters for the average pattern.
Trail leg (power) should be in the front block setting.
100 METER HURDLES Start Line| .60 | 1.65 | 2.95 | 4.40 | 5.95 | 7.60 | 9.35 | 11.05 |T.O. |h1
110 METER HURDLES
Start Line| .60 | 1.70 | 3.05 | 4.55 | 6.20 | 8.00 | 9.90 | 11.70 |T.O. |h1
1. Sprinting through the Hurdle
2. Active foot plant at Take Off
3. Leading with the knee
4. Angle of attack (Depends on height of athlete)
5. Shoulders forward - “Step Down”
6. Trail arm action
7. Flight Path of Center of Mass (determined @ TO)
8. Front Side Mechanics (Action/Reaction)
9. Low heel recovery between hurdle (Shuffling)
10. Posture at Touch Down, run off trail leg
1. Sprinting away from the Hurdle
Hurdle PR = 15.00 secTime to H1 = 2.7 secTime off H10 = 1.4 secTime H1 – H10= 10.90Avg R U for 9 Hurdles = 1.21 se (10.90 / 9)
Avg Velocity for R U’s = 7.03 m/sVelocity = distance divided by time 76.6m / 10.90 = 7.03 m/sSet up Hurdle Drill at 7.03m
Hurdle PR = 14.00 sec Time to H1 = 2.7 sec Run off to finish= 1.15 sec Time H1 – H10 = 10.15 Avg. R U for 9 Hurdles = 1.13 sec Avg. Velocity for RU’s = 7.54 m/s
Set drill w/ hurdles @ 7.54m Goal is to run 1.00 seconds for RU Increase each step by: 10 cm
Female (100H) Developing : 100m + 2.0 Accomplished: 100m + 1.5 Elite: 100m + 1.0
Male (110H) Developing: 100m + 4.5 Accomplished: 100m + 3.5 Elite: 100m + 2.5-3.0
1. 6.5meter Drill : 3 step, Lead, Trail, Over Middle emphasize each individually
2. 8.2m up to 4th or 6th Hurdle
3. Reduce each Hurdle by 10cm (8.5m, 8.4m, 8..3m, 8.2m, 8.1m, 8.0m…etc)
4. Stagger the Height of hurdle (30”/33”)
5. Lower Hurdle @ 4th Hurdle where speed usually drops
6. One Step Drills, Propulsion Drill, 3 Step Drill, Trail Leg
7. 5 step to increase speed into next hurdle 1. H1-H2 @ 8.0 , H3 @ 11.8 , H4 @ 7.8m
1. Straight Leg Tuck x 252. Trail Leg Bouncing 2x10 3. Sitting Upright while raising legs Up/Down x 25 4. Lead Leg Swings 2x20 (Standing b/t Hurdles)5. Sitting Upright – Leg Circles x 256. Lead Leg Thrust (H Toppers) x 15 (Hurdles back to
back) 7. Sitting Upright – Criss Cross Legs x 258. Over and Backs x 15 9. Seated Single Leg Raise x 20 ea. 10. Trail Leg Tuck x 20
1. Hurdle Position Raise x 10 2. Side Slides x 10 ea. 3. Trail Leg Step Over 4. Hurdle Leg Split x 10 (change directions)5. Guided Trail Leg/ Resisted Trail/Regular Trail Leg6. Lateral Lunge Split x 20 7. Hurdle Walk Overs 2x10 (hands over head)8. Partner PNF/ In & Out x 20sec 9. SLB over Hurdle 2 x 60m (6.3=w 6.94=m) 10. Toe Touch (V-Up) and Hold x 10 sec( Single leg)11. Hurdle Taps on Command (no hurdle)
Preparation (GP) Intensive Tempo (Lactacid Capacity)
–Hills (Long and Short Hills)- 80% intensity runs (Intensive Tempo)- Sets of 4- -6 runs with recoveries of 3- 6’ - Breakdowns: e.g. 1 x 500, 3 x 300, 3 x 150 or 500, 300,
200, 100 Constant recoveries, constant pace Decreasing recoveries, constant pace Constant recoveries, increasing intensity
Density of application: 1- -2 times in 7 days
Runs over 10-12 Hurdles x 6 – 10 (100mh marks) 3 x 300mh (85%), 1 x 300m afterwards (Spec. Prep) Runs H4-H8 emphasizing rhythm and stride pattern.
Competition Spacing
Hurdle Work at 85-90% of Goal Pace Do strength work over the flat
Can add last 3 hurdles in a given strength workout or finish the workout with runs over 100mh.
Repeat 400’s, Repeat 500’s, 2 x 8 x 200m (60-90” rest) 3-4 600m’s (400m @ 50% effort last 200mh @ target pace) 2 x (200m (45”) 200mh (45”) 200m)
Repeat Runs over 4H (95% goal pace) jog back
120m (30” rest) H6-H10 (full) x 3-4 (95%)
Starts over 5H – rest 30”- Stand @ H4, Attack H5-H8 – rest 30” Stand @ H7, Attack H8-H10
Run at target goal pace, allows you to work zones.
H5–H6-H7-H8 (25m run in and run out) x 3-6 Stop when RU goes below race pace.
Speed has TWO and ONLY two components Stride Length Stride Frequency
To improve speed, one or both of these components must increase.
Find the athletes optimal stride length and stride frequency. Because of Anthropometric difference (height, leg length, body build) you have to decide which component will give you the most bang for your buck.
It is possible to improve one at the expense of the other and still see significant improvement.
All efforts of improve stride length and stride frequency must be taught within the parameter of sound technique.
***Never let training stray away from your pursuit of happiness, i.e. SPEED and more SPEED.
You don’t run slow to run fast, your run fast to run faster!
I agree with Vince Anderson that it is very important to teach all athletes how to run 100m even if they will never run the 100m.
In the 2004 Olympic Games, Pole Vault Silver Medalist Toby Stevenson spent the previous year improving his acceleration mechanics and max speed.
All acceleration activities in the sprints, hurdles and jumps are a variation of the 100m pattern.**
Acceleration mechanics and power development go together. The more powerfully an athlete can apply force to the track the better their acceleration will be.
Acceleration is POWERFUL not “quick”. As most developing athletes are learning how to accelerate they always say “but that feels slower.”
To accelerate optimally, the athlete must learn how to powerfully extend completely from the hips through the shoulders.
Make your athletes STRONGER and you will improve their ability to accelerate. Both specific strength and overall strength is necessary.
Posture and Rhythm – Always enforce good posture and teach a sense of rhythm.
Even as your athletes get stronger and more powerful their rhythm and body position during the acceleration phase never change.
For example as they start covering more ground in the first 0 – 5 steps the rhythm should remain the same.
An efficient high school athlete vs. Walter Dix, both of their rhythms can be the same but Dix covers more distance with each step therefore runs faster.
The only acceleration pattern chart that allows you to train at lower intensities and models progressive acceleration rhythms is Vince Anderson’s Chart for Progressive Acceleration.
Distances are competition specific ranging from a 13 second 100m rhythm to a 10.10 second rhythm.
Acceleration Rhythm for Long Jump (17’0” feet to 28’6” feet) and Pole Vault (16’6” feet to 19’6” feet) are also outlined.
Charts are Available during Clinic
Full extension of knee, hip and shoulder (Hip Extension)
Front shin angle as it relates to body angle. You want to see a straight line from support leg to head.
Recovering shin angle should be less than parallel to ground for first 3 steps
Cue – “ push push push” “bomp bomp bomp”
Push-Push-Push
Specifics- Acceleration is determined by the strength qualities of the prime movers and the angle of the body in relation to the track.
To develop explosive muscular strength, the most important quality to possess is high levels of maximal strength. There is no conflict between the possession of maximal strength and the application of dynamic strength. A higher level of max strength allows an athlete to readily obtain dynamic strength.
1. Short Hills (10m-40m) 2. Sled Pulls or Drags 3. Weight Training - Develop max strength in the prime movers. 4. Standing Long Jumps 5. Sprints (10-60m) 6. Box Jumps 7. Speed Squats 8. Limited Depth Jumps (Timing important)
In maximum speed sprinting the following muscles are responsible for hip extension: the gluteal muscles, the adductor muscles, the hamstrings.
Max Speed MechanicsToe-upHeel upThigh upHips TallStep over the opposite knee
Ankling “Toe Up” Heel Raise “Heel Up” Quick Leg “Thigh Up”
Single Alternating Double Continuous
Shorter Than Drill “Hips up” – Frequency Longer Than Drill “Full extension”- Length Straight Leg Bounds “Force Production” Speed Bounds “Recovery Speed”
Speed endurance is an athletes ability to maintain high levels of speed for long periods of time. One approach is to develop Maximum Speed over short distances and stretch it out over longer
distances while maintaining high level of speed.
**The higher the maximum speed your athlete can attain, the faster they will be able to run when performing at sub-maximal efforts.**
Max speed can be held for about 10m-40m. (90-100% effort) Speed Endurance is trained in the 60m-150m zone (90-100% effort)
Special Endurance (Long Speed Endurance) is trained in the 150m-300m zone. (80-100% effort)
Special Endurance (Lactic Acid Tolerance) is trained in the 300m-600m zone. (80-100%)
KEEP THE INTENSITY OF WORK BETWEEN SUB-MAXIMUM AND MAXIMUM. Allow the athlete to run as far as their technique will allow.
Speed100m 500m max200m/100mh 800m max400m 900m max
Speed Endurance
100m/200m/100h 800m max400m/400ih 1200m max
MEAN IMPROVEMENTS IN RACING TIMES
METHOD 100M 400M 800MLong & Steady .10 2.60 6.30FartLek .15 2.05 7.65Long Sprint .20 3.90 8.40Interval Sprints .20 3.40 7.80Interval Series .20 2.95 8.00Endurance Intervals .10 1.95 7.50Pace Intervals .30 3.60 11.05Uphill Intervals .30 3.85 12.85Combinations .25 3.30 9.35
0 – 60m Accelerate “Get out” take advantage of 6-7 secs of FREE ATP
60-90m Transition “Relax/Maintain” but don’t slow down. Take a breath
90 – 150m Accelerate “Surge” off the turn. Open up increase stride length, cover
ground, relax upper body, take a breath
150-200m Short and quick, increase frequency, drive elbows back, stay forward.
Specific Drills Straight Leg Bounds to dynamically strengthen gluteus and upper hamstrings
as it relates to actual sprint cycle -
Speed Bounds to develop Hip/Flexor and Hip Extensor Strength and teaches correct cycling – Dynamic Strength
Shorter Than Drill to develop stride frequency and front side mechanics
Longer Than Drill to develop stride length and teach how to push from track to get stride length WITHOUT overextension
Lunges (LOTS OF LUNGES) contributes to Acceleration, flexibility, stride length, strength/muscular endurance, hip mobility/flexibility – Static Strength
Long Hills/Stairs Workouts help in developing strength endurance and/or power development, ground contact time - Dynamic Strength
Strength Circuits use in general preparation as part of general conditioning. Be sure to include exercises that condition specific muscles involved in sprinting.
Ins and Outs, Sprint/Float/ Sprint teaches breathing techniques and how to run relaxed while focusing on mechanics
Short Hills/Sled Pulls/ Bullet Belt helps teach and develop acceleration mechanics, hip flexor and extensor strength
Hurdle Hops/Straight Leg Hurdle Hops, Single leg hurdle hops develop hip flexor and extensor strength, ground contact,
Sand Routines (barefoot) excellent for developing foot strength, lower leg endurance, elasticity and stability, power, acceleration, muscular endurance
Multiple Throws (A MUST) helps with power development and serves as a low level plyometric exercise. Teaches
motor firing patterns,
Multiple Jumps : ex) Skip for height, skip for distance, double leg hops fwd and bkwd, single hops, LLRR, Lunge exchange. Explosive Strength, Acceleration
Balance Stability/ Core/ Physioball – If not incorporating core in your training programs start now! Contributes to athletes ability to hold positions and correct posture. Good core strength clears pathway for force application. Corrects imbalances and some biomechanical weaknesses.
