110m hurdles training program pdf

Although this program is free, youll need to be an amazon prime member to take page 327. Looking to improve your hurdle time with a quality sprint hurdle training program. Training your 100110m and 300m400m hurdlers within the. The specification for the hurdle height depends on the event distance, gender and age. This is the standard 110m100m hurdle workout that i use, from which many variations can be derived. Olympic training center chula vista, ca class size 35 approx. Training for hurdles takes more than just practice on the track. In order to master the hurdles and continually improve, a strategic approach must be taken. Alternating the spacing from three to five strides. Recovery is usually 815 minutes depending on the distance, volume tends to be lower compared to tempo and speed endurance training, 90100 percent efforts a. A methodical approach for developing hurdlers part 1 the.

All sprinters including hurdlers train for the 400m. Training hurdles are ideal for teaching the beginner hurdler, and are also great for a myriad of hurdle training and practice drills. These two should be combined, with the emphasis on attacking the first hurdle and continuing with a fast, strong rhythm. Benke is also the former longterm coach of womens 60m hurdles world record holder susanna kallur and her sister jenny kallur. Training for the sprint hurdles requires a balance between speed, strength, technique, and rhythm training. These are built into repetition runs, technique runs or special exercises.

Complete sprint hurdle training complete track and field. The hurdle trainer teaches proper arm and leg action safely it is perfect for quickly learning proper hurdling form. Training your 100110m and 300m400m hurdlers within the high. Training considerations for the long hurdles nathan wiens iowa state university sprintshurdles we will cover five basic objectives in the long hurdle race. My name is scott carhoun and i have developed an easy to follow 1220 week hurdle training program that includes a sprint hurdle training schedule, a strength training schedule, demonstrational videos, and explanations that clearly explain what hurdle, sprint, and strength workouts to do. For best results, set up 10 mini hurdles at 3foot spacing. These are my thoughts about how best to train amateur hurdlers. The following is an annual training program for the 100 metres, 200 metres, 400 metres and the sprint hurdle events. Annual planning and implementing women sprint hurdle. This means the athlete shortened the takeoff step and ran by it as well little deceleration.

By comprehensive, i mean that i have learned that there is more than just moving hurdles in and out and hope your hurdlers learn how to 3step. The hurdles workout plan takes 4 weeks to complete, requires 4 days per week, and requires an intermediate skill level. Hurdlers must strengthen and work on several different muscles in their training. Teachingtraining guidelines for the 400 meter hurdles the 400 hurdles pose unique demands. Tony lester is the national event coach womens sprints and relays. Winter workouts for hurdles complete track and field. Lolo jones is an american hurdler who specializes in the 60m and 100m hurdles. My name is scott carhoun and i have developed an easy to follow 1220 week hurdle training program that includes a sprint hurdle training schedule, a strength training schedule, demonstrational videos, and explanations that clearly explain what hurdle, sprint, and strength. By understanding the way the body synergistically uses different. Alternate lead trail set up discounted hurdles with only half a hurdle in the lane. Merely said, the 110m 100m hurdle workouts is universally compatible once any devices to read.

Pdf a fuzzybased software tool used to predict 110m. Lolo jones please round down to the nearest 5 pound increments on all repetitions. June 1, 2012 this hurdlers playground focus technique, reaction, and endurance workout 10 over 10 hurdles recovery 22. Drilling increases efficiency on top as well as coming off of the hurdle. Training will resemble 100 or 110 program training will resemble 400 or 800 meter program. Theyre based on 14 years of competitive hurdling high school, college, and postcollegiate. Michael khmel and tony lester cooperated in writing the uk sprint and hurdles training manual that used by every coaches in the uk they have written the best training methods for the development of sprint and hurdle used by most. This beginning hurdle video has a few tips, and drills to better your young or elite hurdles. Workout plans hurdles first 110m 100m hurdle workouts hurdlecentral com hurdles drills you the 110 high hurdles four crucial drills simplifaster whats people lookup in this blog. Set 6 hurdles 10 paces apart and run an alternate leg routine 9 times with 3 minutes recovery. Well, coach cotto has created the most comprehensive program on teaching hurdlers to succeed at 3stepping and becoming the best possible hurdlers possible. For athletes competing in both the 100 110m hurdles and 300400m hurdles.

Effects of electrostimulation and plyometric training. The most effective technical training for 110m hurdles. This is the standard 110m 100m hurdle workout that i use, from which many variations can be derived. Key performance indicators for the mens 110m hurdles.

Assistant sprinthurdle coach, university of south dakota. Curtis frye considered one of the best hurdles coaches in the world. This allows hurdlers to sprint between hurdles at a lesser percentage of their. Set up hurdles 2, 4, 6, 8, and 10 on the straightaway, using the 110hh marks. Down and back run 25 hurdles either from blocks or a standing start discounted, have 25 more discounted hurdles set up in the opposite direction for the athlete to return over. Iaaf coaches academy for sprints hurdles january 18, 2012 u. Change the spacing between the hurdles to provide either a five for seven stride pattern. The 1 step is a quick and light run through the hurdles. The hurdles workout plan is a unique and comprehensive hurdle training program designed to make you faster than you ever thought possible. The art of hurdling is a lot more than simply getting up and racing to the finish line. Lawrence clarke 110m hurdles training 21st june 2010 duration. He is the head coach for the university of south carolina track and field teams. He served as an assistant coach for the united states womens track and field team at the 2004 summer olympics in athens. Hurdle training technique, reaction, endurance work 10 over 10.

Each training session to include an appropriate warmup and cool down. Michael khmel is the national event coach mens sprints and relays. For athletes competing in both the 100110m hurdles and 300400m hurdles. Benke blomkvist hurdles training philosophy runneruniverse. These events and their indoor versions 55 or 60 meters require athletes to negotiate barriers during a race. A fuzzybased software tool used to predict 110m hurdles results during the annual training cycle conference paper pdf available november 2016 with 165 reads how we measure reads. Hurdling is one of the most demanding events in track and field. Set hurdles 6789 and run from the 5 th hurdle mark jog back to thew start for 4 reps and walk a lap recovery repeat 4x.

Uk sprint and hurdle training manual runneruniverse. Training plan should include progressional training. Components of a weightlifting program for sprinters. It is included in the athletics programme at the summer olympic games. She won gold medals at the world indoor championship in 2008 and 2010. The 110 metres hurdles, or 110metre hurdles, is a hurdling track and field event for men. Essentially hurdle workouts will mirror sprint training. Annual planning and implementing women sprint hurdle training. Most of our hurdlers also compete in several field events. Mar 22, 2011 lawrence clarke 110m hurdles training 21st june 2010 duration. By understanding the way the body synergistically uses.

A fuzzybased software tool used to predict 110m hurdles results during the annual training cycle conference paper pdf available november 2016. Benke blomkvist is head coach for sprint hurdles and coordinator for sprint hurdles in swedish athletics. Set up all 10 hurdles around the track run 15, 26, 37, 48, 59, 6finish. Training hurdles also double as plyometric training devices. Minimize time for the 3 steps between hurdles manage steps. Rules of the race hurdling, in athletics track and field is a race over a series of ten obstacles called hurdles, which are set a fixed distance apart. Curtis frye hurdles training philosophy runneruniverse. Cths sprint training philosophy continuetrack and field is a processfast is fast, but the more consistent work an athlete puts in, the more successful they will betwo parts. Primer for hurdles training francis shen march 2006 introduction. Endurance abilities are important but do not ignore the development of. Coaching high school hurdles championship productions. Tony veneys complete hurdle 100110 training program will guide you in developing speed, power, technique and confidence in your sprint hurdlers, especially if you work with developmental level athletes. Above is the actual ground air times per step during a training session in barcelona with dayron robles.

Hurdle training from quick steps to race rhythm youtube. May 30, 2018 workout plans hurdles first 110m 100m hurdle workouts hurdlecentral com hurdles drills you the 110 high hurdles four crucial drills simplifaster whats people lookup in this blog. Athletes who are successful in these events will have the speed of your top sprinters and often are successful at jumping events, 200 meters. Set up five to six hurdles, with the first hurdle on the regular mark, the second hurdle one foot in from the mark, the third hurdle two feet in from the mark, etc. Effects of electrostimulation and plyometric training program.

Strength training for hurdlers generally focuses on exercises for the hip flexors, calves and lower back. As one can see, the flight times drop each successive hurdle and elite status is. The emphasis in the training is on practical training plans and workouts. These can be the same number as the first flight or different. Mini hurdles provide speed training that focuses on acceleration through fast stride ratefrequency. Iaaf coaches academy for sprintshurdles january 18, 2012 u.