THE ACQUISITION OF SKILLS

and the understanding of

Hurdling Technique
WHAT IS SKILL?
WHAT IS TECHNIQUE?
DO WE TEACH SKILLS OR TECHNIQUE?

•  TECHNIQUE
–  An accepted pattern of movement
•  e.g. the lead leg in Sprint Hurdles
–  Male / female differences - straight leg / bent leg
–  A technical model for an event (and variations)
–  The correct way of doing an event

•  SKILL
–  The technique applied to the competition situation
–  Converting a good technique in a closed training situation, to a very good
skill in competition (- preferably a winning skill in competition)
–  Big psychological elements
IS THERE AN IDEAL AGE FOR SKILL
ACQUISITION?

•  YES!
–  Establish the fundamentals of techniques before the pubertal growth
spurt
•  Earlier for females (say - up to 12 years)
•  Later for males (say - up to 14 Years)

•  REMEMBER

–  Skills taught well remain forever

–  Just as skills taught badly will!

•  Thus coaches who work with young people are VERY IMPORTANT.
SKILL LEARNING MADE EASIER

•  KINAESTHESIS
–  What is this?

•  ‘visual perception of muscular movement’

•  ‘physical mimicry’

•  The ability to ‘see’ a skill and reproduce it

AIDS TO SKILL ACQUISITION 1

•  VISUAL AIDS

–  Approximately 80% of what is learned is from visual stimulus

–  USE for demonstration

•  Live performances
•  Video
•  Film
•  TV performances
•  Wall charts
•  Sequence photos

•  To enthuse learners and reinforce competent athletes

AIDS TO SKILL ACQUISITION 2

•  MANUAL HELP
–  Putting athletes into and through positions
•  Describe?

•  VERBAL GUIDANCE & ENCOURAGEMENT

–  Distinguish between guidance and encouragement!
–  Beware of ‘jargon’ - athletes may not understand you
–  So - Ask yourself - ‘does this athlete understand me’?

•  KNOWLEDGE OF RESULTS
–  Use to motivate, not denigrate
–  Don’t use untruths!
THE ATTITUDE OF COACHES WHEN
ANALYSING SKILLS

Analysis of technical faults

•  Coach 1
•  The joy and delight of finding something wrong!
•  Analytical and hyper critical

•  Coach 2
•  Good analysis
•  Positive correction

•  ANALYSE - INTERNALISE - EXTERNALYSE

•  POSITIVE CORRECTIVE COMMENTS

AIDS TO SKILL ACQUISITION 3

•  MOTIVATION

–  Learning must be fun and enjoyable

–  Proper and reasonable praise from the coach

•  IT IS POSSIBLE TO LEARN SKILLS BADLY.

•  BAD SKILLS STAY WITH AN ATHLETE LONGER THAN GOOD

SKILLS

•  THE YOUNG ATHLETE MUST BE TAUGHT WELL

A PATTERN FOR LEARNING SKILLS

•  DEVELOP IN A ‘CLOSED’ SITUATION

–  Concentration without distractions is essential

–  No outside interferences
•  Pushy parents
•  Friends
•  Boy / Girl friends
•  Mobile phones

–  Limit competition until the skill develops well

–  Good practice makes good skills

COMPETITION & SKILL LEARNING

•  As competence develops, ‘open’ the learning situation

–  HOW?

•  Introduce competition gradually, within the training group

•  Then, progressively intensify competition

•  Some athletes progress faster than others

TECHNICAL ANALYSIS OF AN EVENT

•  UNDERSTAND YOUR EVENT

–  Compile a technical check list for your event

–  For example the LONG JUMP has 4 basic parts

•  Run up
•  Take off
•  Flight
•  Landing
TECHNICAL ANALYSIS OF AN EVENT

•  CHECK LIST

–  Run up
•  Length
•  Postural changes
•  Speed changes
–  Take off
•  Contact leg
•  Free leg
•  Trunk / head positions
•  Arm actions
–  Flight
•  Which technique?
•  Body positions
•  Body position change in flight
–  Landing
•  Depends on flight efficiency
•  Efficient leg carriage into landing
TECHNICAL ANALYSIS OF AN EVENT

•  LONG JUMP check list

–  Fundamental
–  Straight forward
–  Essential to all levels of performer

•  BEGINNER ---------------> OLYMPIAN

–  Same technique
–  Same points
–  Different levels
–  Different physical status

•  Develop each technical point simply and without complication

YOUR CHECK LIST FOR SPRINT HURDLES
TECHNICAL ANALYSIS OF AN EVENT

•  UNDERSTAND YOUR ATHLETES

–  Capabilities
–  Potential
–  Mind set

•  OBSERVATION OF PERFORMERS
–  Use a variety of observation points - side on, front on, rear.
–  Correct just ONE POINT AT A TIME - the brain can rarely handle more
–  Observe from a distance
–  Think hard before you make judgments, then
–  Engage brain before speaking
TECHNICAL ANALYSIS OF AN EVENT

•  FAULTS & CORRECTIONS

–  Correct major faults first

–  Tackle small points last

–  Know what causes a particular fault. If you cant work it out, talk to your
athletes and other coaches

–  Be positive and to the point when discussing faults

–  Too many coaches enjoy fault finding and become nit pickers.

–  Athletes don’t enjoy fault finders, but they do enjoy eradicating faults and
improving their performance from positive coaching input
SPRINT HURDLES

Technique
2_Rabstyn_1240.m4v
Qualities of an Athlete

•  You are what you are!

–  HEREDITY
•  Genetics
•  Response to training stimuli
•  Important part of talent identification
•  The competitive ‘gift’
Qualities of an Athlete

•  You are what you do!

•  Training
–  Motivation in today’s society
–  Lifestyle
–  Correct training and coaching (Craig example – go to ankles!)

•  ‘The earlier the athlete begins proper training, the

fewer mistakes they have made’

•  The right athlete with the right coach?

 Coach athletes first
not the Hurdles event!
Basic Biomechanics

•  Constants

and

•  Variables
Constants

•  Hurdle dimensions according to event

–  Start to hurdle 1
–  Distance between hurdles
–  Last hurdle to finish

–  Stride patterns (almost!)

–  Height of hurdles
Variables

•  The qualities of the athlete

–  Speed, strength, height, length of leg, height of c of g., natural stride length
•  Specific hurdling ‘fitness’
•  Nature of the track
•  Direction of the wind
•  Nature of the competition
–  Easy or hard race, qualifying, major final etc.
Compromises
•  Women’s hurdles
–  Not much compromise
•  Stride length between relates to normal sprinting
•  Path of centre of mass doesn’t oscillate too much

–  Should the height of women’ hurdles be raised?

(International – maybe, Club – no!)
Compromises

•  Men’s Hurdles
–  Large compromises
•  Stride lengths
•  Hurdles heights
Developing
Acceleration and Speed
•  Sound conditioning
•  Cardio vascular fitness
•  Endurance strength (circuit training & core strength)

•  Elastic and absolute strength

•  Mostly bar and disc
•  Some plyometrics

•  Neuro muscular co-ordination

•  Running and hurdling regularly near to absolute speed
•  Sound, endurance proof technique
RACE PATTERN

•  Reaction
•  Early strides
•  Prep for hurdle 1
•  Landings
•  Running between
•  Takeoffs
•  Finishing
•  “RUNNING IN THE TUNNEL”
Sprint Hurdles start

•  7 or 8 strides to H1?

•  Postural changes from start to H1

–  Differences between sprinting & hurdling

•  How do athletes ‘lose’ distance from start to H1?

Starting for Sprint Hurdling

•  Set pattern of 8 (or 7) to the first hurdle

•  A very accurate take off point before hurdle 1
•  Setting a flat trajectory over and after hurdle 1
•  Postural changes through the strides to hurdle 1
Starting

•  The shorter the distance, the more important the start

•  Understand starters, their assistants and their tasks
•  Understand the starting rules (IAAF and UKA rules )
–  On your marks, Set , Bang
•  Procedures
–  Going to the mark promptly
–  Not delaying the start
–  Warnings
•  Holding times
–  On your marks
–  Set
•  Coach and Athlete discipline
Reaction times after the gun has fired

•  If the athlete reacts faster than 100 milliseconds (1 tenth), it is a false

start
•  Reaction time is taken from rear foot (between 100 and 140 ms is
very good)
•  Front foot reaction times reflects the long, strong push against the
block and is usually between 400 – 500 milliseconds
Ranges of reaction times
•  Men usually have faster reactions than women
–  The lower the performance level, the greater the difference

•  100 metres hurdles range (2003 Paris)

–  Heats .120 - .275
–  S/F .125 - .218
–  F .146 - .172
Reaction time ranges

•  110 mtrs hurdles (Paris 2003)

–  Heats .133 - .288

–  SF .129 - .270
–  F .140 - .159
Reaction times!
Starting

•  Mental focus at the start

–  Listening
–  Concentrating
–  The ‘connection’ between the starters commands, athletes neural
systems and athletes reaction to commands
–  Reacting to commands
–  No anticipation
2_Pickering_Start2_HS.mpg
Sprint Hurdles start

•  Different from sprint start - why?

•  Modified ‘set’ position
•  Upright, sighting H1 at stride 4 or 5
•  Postural preparation for H1 clearance
•  Variety of stride length to H1
•  Accuracy of take off foot
•  Too near
•  Too far
•  Consequences
Starting for Hurdling

2_Starts_CJ_&_MM_1992.wmv
Key technical points for Hurdling technique

•  Fast sprinting allows fast hurdling

•  Hurdlers sprint pb’s are significant
•  Hurdle clearance
•  Take off
•  Clearance
•  LANDING!! ….. And returning to sprinting
•  Running between hurdles
Technique over hurdles

•  Different for each athlete, bearing in mind constants & variables

•  Women’s technique v. men’s technique?

•  Match technique to the athlete and the hurdle dimensions

Hurdles technique

•  Accurate take off point to ensure

–  Flat path of c of g
–  Continuation of acceleration from 0 to v max.

•  Poor take off point equals

–  Steep take off angle or
–  Landing on the hurdle, which means
•  Delayed return to sprinting off the hurdle
Hurdles technique

•  Drive at the hurdle

–  Flexed knee – short levers move quickest

–  What happens if you take off too close to the hurdle?

–  What happens if you take off too far away?

 Constants and Variables !

Athletes ‘too big’ for the hurdles dimensions? Take off too close?
Causes modified lead leg action
Hurdle technique

•  Drive at the barrier with the heel

•  Do not hit hurdles, especially in the acceleration phase – the first 4
hurdles
•  WHY?
•  Try to reach top speed as quickly as possible in a hurdles race
•  Maintain top speed from H7 by holding leg ‘turnover’ to race end
Hurdle technique

•  Downward action of the foot

•  Anticipate the return to sprinting
•  Strong landing position
•  Don’t let the hips sink
•  Control the arms – returning to sprinting action
•  THIS IS A VERY IMPORTANT POSITION
Poor landing off H1

2_LC_Poor_H1.AVI
World_Cup_Madrid.avi
Important!

•  Land - and run

•  Return to sprinting for three strides

•  This is where hurdlers achieve fast times

2_Rachel_Mel_Hurdling.mov
2_Rachel_Mel_Hurdling.mov
Running in the Tunnel

•  What do I mean by this?

•  Concentration on self
•  Other hurdlers
•  Distractions
•  Early mistakes
•  Late mistakes
•  Determining your race control
Beijing women’s final

2_Beijing_Womens_Final.m4v
Race pattern
2_Drills_CJ_McKoy_Norway.avi
2_CJ_McKoy_Drills.avi
2_Deval.mov
2_CJ_1_Between_Cardiff.avi
2_Pre_Barcelona.mov
2_Clip-2008-05-29_11_A.mov
2_Clip-2008-05-29_B.mov
2_Clip-2008-05-29_C.mov
2_LC_Hurdles_1.avi
Imbalance & speed loss from hitting early hurdles
Try not to hit the first four Hurdles.

2_LC_Poor_H1.avi
2_Scott_Oliver_Robles_Head_On.m4v
Working in the engine room

Strength Training Theory and Practice

Sprints & Hurdles
AIMS

•  To develop foundation strength

•  To develop event specific strength

•  To toughen the body (NOT PREVENT INJURY!)

Strength

•  The ability to exert force against a resistance

•  In Track & Field events forces and resistances differ according to

events

•  Therefore, there are numerous principles to understand

When do we begin?

•  Peak growth periods are approximately

•  12 – 14 yrs in females
•  14 – 16 yrs in males
•  Maximum benefit from resistance training usually
begins 6 – 12 months after peak growth period
•  Strength training at this point ensures biggest
strength gain, due to high number of growth and
strength related hormones that circulate round
the body at this time
Body proportion changes during growth
Puberty

•  Both males and females put on weight during puberty, thus affecting
their strength/weight ratio
•  This makes it difficult to maintain performance improvement,
especially for females
•  Strength training at this point will help counteract this trend in
performance stagnation
Indicators

•  Athletes should learn lifting skills, without heavy

loadings, before the peak growth period
•  Young people learn motor skills (good skills and
bad skills!) better at this stage of their lives
•  Badly learned skills are difficult to correct
•  Once this ideal period is gone, it is gone forever!
Injury prevention

•  If you want to avoid injury through powerful activities, do nothing and

become a couch potato

•  ……… or prepare properly through proper core strength and

conditioning work
First Principles

•  Learn sound techniques of lifting for

–  Safety
–  Lifting efficiency

•  Begin with a solid foundation of cardio vascular fitness and good local
muscular endurance
Then ……………

•  Understand that the body is a very adaptive mechanism

•  Develop specific strength according to event needs
•  Specific strengths can be developed depending upon how the muscle
groups are exercised and loaded
Understand…..

•  Overload

•  Adaptation

•  ‘Proper’ work in the gym (experiences on training camp)

Strength ‘Types’

•  ENDURANCE

–  A fundamental requirement for all athletes

–  Endurance events have further specific requirements

‘Types’

•  ELASTIC (REBOUND) STRENGTH

•  AKA ‘Power’

–  Basic requirement for any ‘explosive’ athlete

‘Types’

•  GROSS STRENGTH

–  Basic requirement for athletes in explosive events

–  An important component of elastic strength (power) development

Training Principles

•  Progressive overload

•  Specificity

•  Reversibility
•  Quick gain v slow gain

•  Acquisition and retention of strength

Understanding lifting terminology

•  1 repetition maximum (1RM)

–  The heaviest weight an athlete can lift with one effort of each particular
lift (eg a bench press)
•  Establish 1 RM – how?
•  Estimate 1RM with young athletes

–  Plan programmes using %’s of 1RM

Terminology

•  Repetitions
–  The number of times the bar is lifted in 1 set
•  Sets
–  The total number of repetitions of 1 exercise within a training session
•  E.g. 3 sets of 6 repetitions. The rest period within each such set
would be near complete recovery
A Regime for strength development

•  Components
•  The desire to work hard in the gym
•  ‘Core’ strength
•  Low intensity, high volume circuit training, covering ABS, UPPER BODY,
HIP FLEXORS and surrounding areas & GENERAL CARDIO
VASCULAR WORK.
•  High rep foundation work, then …………
•  Low rep, high weight adaptation work
Relationship between sets and %’s of maximum

Relative Intensity % of maximum No. of reps.

per set.
-----------------------------------------------------------------------------
Maximum 100 1
Sub maximum 99-90 2-3
High 1 89-80 4-6
High 2 79-70 7-10
Moderate 1 69-60 11-15
Moderate 2 59-50 16-20
Low 1 49-40 21-30
Low 2 39-30 31 +

Adapted from "Fundamentals of Sports Training".

[Matveyev - 1977].
Periodisation of Strength Training
Methodology

•  Note how event strength is produced

•  Include endurance strength circuits
•  Include core strength exercises, especially to eradicate weaknesses
•  Change stimulus quite regularly – the body gets used to a constant
similar stimulus and stops adapting
•  Recognise excessive tiredness
How long?

•  ………….. Should each preparation period last?

Circuits in Prep 1 - 3

•  Circuit types – 2 after each lifting session from these 4 circuits

–  Abdominals
–  General CV
–  Hip flexors
–  Upper body
•  8 exercises per circuit, 3 circuits
•  30 seconds per exercise, continuous, but 2 mins between each circuit
Circuit training

•  4 types of circuit
Abs, Hip flexors, Upper body, General
–  Initial preparation – 4-6 weeks
•  3 sets of 8 exercises
•  15 seconds each exercise, 2 minutes between sets
•  2 circuits per session
–  Then
•  Same, but 30 seconds each exercise
–  Competition
•  10 reps per exercise
3_Abs_and_HF.m4v
General Circuit

3_General_Circuit.wmv
Hip Flexor Circuit

3_Circuits_HF.wmv
Upper Body Circuit

3_Circuit_UB.wmv
Abdominals Circuit

2_Scott_Oliver_Robles_Head_On.m4v
Hamstring & Core exercises
‘Core’ Exercise examples

3_MJ_Core_Activities.m4v
BUT ……
BUT ……

•  Having seen Circuit and Core exercises, I still like the idea of

–  Dynamic stability exercises

rather than

–  Static stability exercises

Preparation 1

–  Strength activities
•  Sets of 3 with 10 repetitions x 60% max
•  Sets of 3 with 8 repetitions x 65% max

•  LIFTS
–  Power clean
–  Hang clean
–  Snatch
–  Hang snatch
–  Bench
–  Half squat
–  Frequency – 3 sessions per week
Preparation 2

•  Strength activities
–  3 x 6 x 75%
–  5-4-3-2 reps x 80%, 85%, 90%, 95%

•  Lifts
–  Bench press
–  Half squat to thighs parallel
–  Power clean
•  Frequency – 3 per week
Preparation 3

•  Strength activities
–  Continue as Prep 3 for developing athletes
–  For ‘advanced athletes’
•  3 x 6 x 75%
•  3 x 3 x 90%
•  3 x 2 x 95%
•  Lifts as prep 3
•  Frequency – 3 per week
Competition

•  Strength activities
–  3 x 6 x 75% + 12 rebound jumps for power cleans
–  3 x 6 hang snatch ‘starts’ x 60%
–  10 repetition circuits

•  Frequency
–  1 session every 7 – 10 days depending on competition
frequency and importance of competition
Basic lifting exercises

3_Half_Squat_Modified.mov
Bench Press

3_Bench.mov
3_Basic_Lifts.wmv
Plyometric activities?

•  Don’t forget that running and hurdling are

plyometric activities.
•  Be vigilant if you add extra plyometric elements to
your schedules.
•  Prepare properly for these exercises.
•  Is there an element of danger in plyometric
activities?
•  Can power be developed in a better or safer
manner?
1 repetition maximum examples

•  See Weight_Training_Charts.xls
Sprint Hurdles

Training
The Starting Point

•  You are what you are

•  Heredity
•  Environment
–  Home
–  Culture

•  You are what you do

•  Training regime
•  Work rate
•  Consistency
Physical Preparation for Sprint Hurdlers

•  ELEMENTS
–  Preliminary preparation
•  Cardiovascular improvement
•  Muscular endurance
–  Speed Development phase
•  Reaction capabilities
•  Acceleration
•  Absolute
•  Endurance
Training to Race

•  Periodisation and competition pressure

•  Double
•  Single
•  Multiple
•  Managing the training year according to competition cycles

•  The training year

–  Tailoring the training year to an individuals competition
programme
•  Pre preparation
•  Competition
Annual Plan (2 x 6 months)
PLANNING  SHEET  

ATHLETE:  _________________________     E V E NT:  _______________________________   YEAR:  ________________  

MONTH   October   November   December   January   February   March  

WEEK     1   2   3   4   5   6   7   8   9   10   11   12   13   14   15   16   17   18   19   20   21   22   23   24   25   26  
DATE   4   11   18   25   1   8   15   22   29   6   13   20   27   3   10   17   24   31   7   14   21   28   7   14   21   28  
COMPS                                                  

UK  INDOOR  TRIALS  

WORLD  INDOOR    
COMP.                                                  

Feb  13  /  14  

March  12  /  14  

DATES  

PHASE   1   1   1   1   1   1   2   2   2   2   2   R   R                            
Week  beginning  Sundays  

PHASE   1     2   3   4   5  
DATES            
    Week  8  –  1RM’S        
Training Progressions

TRAINING  PROGRESSIONS  

NAME:  ___________________           E V E NT:  ___________________________________   D A T E S:  __________________________  

DAY   Phase  1  dates   Phase  2  dates   Phase  3  dates   Phase  4  dates    

Sun            

Mon            

Tues            

Weds            

Thurs            

Fri            

 
Weekly Training Schedule
INDIVIDUAL ATHLETE PLAN

NAME:

DATES:

DATE WORK PLAN

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday
TRAINING ACTIVITIES RELATED TO THE
ENERGY CONTINUUM

•  There should be good reasons why coaches prescribe training

activities

•  The reasons should follow a logical and justifiable process, based on

•  Sound physiological reasons

•  Racing patterns
 UNDERSTANDING FUEL PATHWAYS
ATP is resynthesised in different ways
Its use and resynthesis is demand led

NOTES:
This chart is a generalisation, to help coaches towards a first understanding of the energy continuum.
Refer to the training activities related to energy pathways
Once understood in this simplistic form, more specialist exercise physiology texts should be consulted
Explanation of Training Terms
(from previous slide)

•  Acceleration runs
•  Tempo runs
•  Absolute speed runs
•  Intensive Intervals
•  Extensive Intervals
•  LSD
•  Jogging
Acceleration running

•  Aim – to develop absolute speed

–  Build to maximum speed

–  Hold maximum speed
–  Slow down
•  Example 30 build + 60 absolute
20 build + 50 absolute

Complete rest recovery between each repetition

Tempo runs

•  Aim – to develop absolute speed and some

speed endurance
–  A long build up to absolute
–  Will involve technical development

•  Example run 90 metres

»  Build over 60 metres, absolute for 30 metres
•  Walk back recovery between repetitions
Absolute speed runs

•  Aim – to run at race pace or faster

–  Runs from blocks to absolute

–  ‘Flying’ runs
–  Flying 30’s timed after full approach. E.g 30 + 30
–  Downhill runs (watch technical compromise)
–  Towed runs
–  Wind assisted runs
Complete rest recovery between repetitions
Intensive intervals

•  Aim – to develop absolute speed and endurance

•  Example 1
•  5 x 60 metres timed or
•  5 x 100 metres timed or
•  5 x 200 metres timed

Rest intervals 4 x 10 minutes + 1 x 15 minutes

(continued)
Intensive intervals

•  Example 2

–  ‘Turnabouts’
–  3 x 4 x 50 metres

•  30 seconds between runs

•  5 minutes between sets
Extensive intervals

•  Aim - Aerobic improvement, to develop stroke volume

•  Sprinters & hurdlers find this work difficult
Why?
Interval training
•  A period of running to raise HR to 180 bpm
•  A period of rest to allow HR to fall to 130 bpm
–  In a series of repetitions, say 2 x 10 x 200 metres
Long, slow distance running

•  Aerobic improvement

–  Probably inappropriate for sprinters & hurdlers

–  Steady running at low HR levels – 130 – 150 bpm

Jogging

•  Aerobic improvement

–  Pre session warm up

–  Post session warm down
–  Low HR
–  Relaxed running for relatively short periods of time
Weekly division of Labour!

•  3 days track
–  1 running – preceded by conditioning drills
–  2 hurdling & running – preceded by hurdling drills

•  3 days gym
–  3 Olympic lifting + circuits + core strength

•  Usually, I don’t mix track & gym – why not?

400 metres Hurdles

•  Weekly division of labour

–  4 running
–  2 gym
HURDLING ACTIVITIES WITHIN THE TRAINING
YEAR

•  Drills
–  Trail leg, lead leg & over the top

•  Phase 1 - no hurdling (4 - 6 weeks)

•  Phase 2 - hurdling - 5 between stretched

- 3 between brought in
HURDLING ACTIVITIES WITHIN THE TRAINING
YEAR

•  Drills continue throughout the year, before every session and

competition

•  Phase 3 - hurdling - 4 x 8 H ---> 4 x 12

•  Pre Competition - Blocks, Set up H1 & H2

Then - e.g. 1 x 2H, 1 X 3H, 2 x 5H
or 4 x 10H (H1 normal,
H2 - H9 minus 3”, in one foot
length)
Typical Competition Warm Up

•  Aerobic jog - how far?

•  Stretch
–  Static and / or dynamic
•  Running drills
•  Stride
•  Hurdles drills
•  Report for competition
•  Set up blocks / practice start
•  TIMING OF WHOLE WARM UP PROCESS
Preparation 1

•  Laying foundations
–  Cardio vascular activities

•  OXIDATION1 (Up to 90 minutes)

–  Steady state running (HR at 65 – 85% HR max)
–  Extensive interval training (HR as above)
–  Circuit training (low intensity exercise)
–  ‘Core’ exercises
Conditioning Drills

4_WU_Conditioning_Drills.wmv
Hamstring and ‘Core’ Exercise examples

4_Craig_Core_Exercises.wmv
4_MJ_Core_Activities.m4v
Training activities in 1 week

•  Preparation 1
–  2 x 4 x 150m – 3 mins + 5 mins
–  3 x 6 x 200m – hill 15 degree incline, jog back + 3 mins
–  3 x 6 x diagonals (total 7500 mtrs) aerobic
–  Lifting – 3 sessions
»  2 @ 3 X 10 X 60%
»  1 @ 3 X 8 X 65%
»  + CIRCUITS
Training activities in 1 week

•  Preparation 2
–  2 x 5 x ‘broken’ 150 – walk back & 5 mins
–  Hurdles drills + 4 x 6H + 2 x 4 x 60m turn about
–  Hurdles drills + 4 x 12 hurdles

•  Lifting – 3 sessions
–  2 @ 3 x 6 x 75%
–  1 @ 5-4-3-2 @ 80-85-90-95%
–  + circuits
Running / Hurdling activities

•  Preparation 3
–  150+100 x 2 x 2. 30s + 5 mins + 10 mins
–  Hurdles drills + 4 x 6H from blocks + 5 x 60 metres
–  4 x 12H from blocks

•  Lifting
–  3 per week as in prep 2
–  + circuits
Training activities

•  Pre – competition
–  5 x 100 m
–  Hurdles drills + 2 x 2H + 2 x 4H + 1 x 5H +
5 x acceleration 70’s (20+30+20)
–  Hurdles drills + 4 x 5H + 3 x 30m elastic tows

•  Lifting as prep 3
Training activities

•  Competition
–  Training will fit in the competition programme
–  Lifting will go to 1 session every 7 – 10 days
–  Intensity will be high
–  Volume will be low
–  Rest and freshness will be important
Control Tests

•  Pre Competition and Competition periods

–  Starting
•  0-10-30 metres
–  Endurance Speed (last 30 metres timed)
»  60 + 30
»  50 + 30
»  40 + 30
»  30 + 30
•  Double flying 30
»  30 build – 30 absolute – 20 cruise – 30 absolute
Control Tests

•  Endurance speed
–  5 x 100 metres
•  2 @ easy speed - 11s
•  10 minutes between
•  2 @ sub maximal - 10.8s
•  15 minutes between
•  1 @ absolute – sub 10.2s

•  Real time of above is actual time + start reaction time from blocks
Control tests

– Absolute speed
• Flying 30 metres
– 30 build + 30 absolute x 6 reps
» Complete rest recovery
between reps
Control Tests

•  Hurdles touch down times

–  Individual touch down times difficult
(lack of accuracy compared to real times)
–  Start to H8 (for example) easier to be accurate and relevant.
–  I use start to touch down H10 x 4 reps as a guide to hurdles endurance.
Absolute Speed figures achieved by sprinters

•  1988 Olympic Games, Seoul

–  DeLoach 50 – 150m in 200 – 9.06s
–  Lewis – 9.21s

–  Flo Jo – 9.21s
–  Grace Jackson – 10.06s

•  Are these absolute speeds represented in your training programmes?

Example test times - sprinters
•  0-10-30 from blocks – competition training

Athlete Pb 60mtrs Pb 100 mtrs 10 mtrs 30 mtrs

Jason Gardener 6.46 9.98 1.84s 3.90s

Craig Pickering 6.55 10.14 1.90s 3.98s

Ryan Scott 6.67 10.28 1.87s 3.98s

Marvin Riley 7.11 11.00

Example times - Sprinters

•  Flying 30 metres (build 30 mtrs + 30 mtrs absolute)

Athlete 30 metres
Jason Gardener 2.74s

Craig Pickering 2.73s

Ryan Scott - training 2.77s

Ryan Scott – competition 2.75s

in 60m race
Linford Christie (Seoul 2.58s (30 – 60 Ben Johnson 2.53s
1988 – 100 m final)
mtrs) (disqualified)
Example times hurdlers

Athlete Flying 30 metres 10m – 30m with hurdles

Colin Jackson (12.91s) 2.72s

Mark McKoy (13.08s) 2.72s

Rachel King (13.07s) 3.15s 2.13s – 4.73s

Refer to other race data Accurate touch down

times are hard to
gather in training!