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Hurdles by Bruce Henderson - Atlantic

1) GENERAL PHILOSOPHY
Train 100 m hurdlers like sprinters.
Train 400 hurdlers like you do 400-800 runners.
If you have somebody that is equally good at both, train like a 200-400 runner and hope they have enough guts to go that little extra.
We usually hurdle 4 days a week, regardless of what time of year it is.
(3 days a week for people who only do 400 hurdle.)

2) HURDLE WORKOUTS (In addition to running workouts.)
1st week- We are almost completely in the gym. We do lead leg wall drill, a variety of lead leg and trail leg drills, flexibility drills, and actually go over some hurdles. Later in the week also do some hurdling at the correct distance apart. One day each week we time them out of blocks over 4 hurdles. ( Go diagonally in the gym.) For 400 hurdlers we put 3 hurdles around the outside of gym and they run laps around the gym and jump the hurdles as they go.

4th week (late March)
Hopefully we are outside at least most of the time.
We still do some of the same things we did early season, but are doing more actual hurdling. We would do some 7 flight hurdles with spikes, usually out of blocks. 400 hurdlers would be doing the first 4 hurdles of the 400m hurdle race. We are moving the hurdles in a little closer for some people to encourage 3 stepping.

6th Week or 2 before Drake
If you have 2 meets a week here, we will be lucky to get one day of fast hurdling in. When we do, we run 7 flight shuttle hurdle relays and sometimes sprint 100 m hurdles with every other hurdle removed.
400 hurdles will do hurdles as a part of their interval workouts, i.e. 4 X 300 hurdles or 5 X 200 but they have to JUMP a hurdle with 20m to go.

Mid May 
Quality, not quantity is the key here. We start really watching whether they take off too soon or late on their shuttle start.
We are still doing lots of drills and some all out 7 flight hurdles. (We never do 10 hurdles in practice.)
400 hurdles would do the first 4 or 5 hurdles out of blocks. (Maybe twice the week of state.)
If they have leg problems get them away from the hurdles.

 


 

Hurdling by June Wilden - Clinton

1st week of practice 
1 - Coach lead guided Warm up 30 minutes
     Be very specific and demonstrate exactly what positions you expect them to be in.
2 - Walk through Hurdles drills Use 12" Mini Hurdles, 18" Breakdown Hurdles
     (These set at many different heights. and then use 30" Foam Hurdles).
3 - Choose from:
     20 x 1 Hurdles one every 2 minutes
     16 x 2 Hurdles one every 2 minutes
     10 x 2 Hurdles with blocks one every 3 minutes
     4 - Weight Lifting:
     Lift light weight and fast reps in 30 sec. Pick weights that benefit the hurdlers.
5 - Stretch once again coach lead and specific

1 week before you 1st outdoor meet 
We always keep the warm up and cool down the same;
Ladders up and down with hurdles anywhere from 4 steps short to 1 step short
1 Hurdle with a start; sprint to the second hurdle mark,
2 hurdles with a start; sprint to the third hurdle mark,
3 hurdles with a start; sprint to the fourth hurdle mark,
4 hurdles with a start; sprint to the fifth hurdle mark,
5 hurdles with a start; sprint to the sixth hurdle mark,
4 hurdles with a start; sprint to the fifth hurdle mark,
3 hurdles with a start; sprint to the fourth hurdle mark,
2 hurdles with a start; sprint to the third hurdle mark,
1 hurdles with a start; sprint to the second hurdle mark,

1 week at Mid-season (Before Drake)
400 Hurdles
8 x 100 meters with hurdles 5 minutes rest between. Full out
1 week late season - ( sometime after Drake)
Ladders again but we start down 10-9-8-7-6-5-4-3-2-1
What you do to get ready for the state meet.
Fine tune and do short stuff like the beginning of the season 

 


 

Hurdling by Dennis White - Mt Pleasant

Please note that all 100/200/400/110H/400H/ & jumpers go through these workouts.
Each athlete is given a workout card to follow. Warm-ups are done in pairs or groups
of 3, followed by the workout done together with coaches supervision.

MARCH (1ST OUTDOOR PRACTICE)
STRETCH 20 MIN.
WARM-UP:
FORM RUN - STRAIGHT AWAYS & CURVES; 2X 400M
FORM WALK - 20M
KNEE LIFT - 10M
DRAKE WALK - 10M
DRAKE SKIP - 15M
STRIDE - 20M
REVERSE FORM RUN - 15M
WORKOUT:
3X FORM RUN 60% - 25M
2X STRIDE 60% - 35M
3X FORM RUN 75% - 30M
2X STRIDE 75% - 20M
3X KNEE LIFT 90% - 10M
2X KNEE EXTEND 90% - 15M
BATON EXCHANGES INTRODUCTION! (INSIDE)
(Cover Blind & Visual Exchanges with all runners)
WARM DOWN: 1X 400M

WEEK OF 1st OUTDOOR MEET 
STRETCH 20 MIN.
WARM-UP:
FORM RUN CURVES STRAIGHT AWAY; 2X 400M
FORM WALK - 10M
STRIDE - 25M
DRAKE WALK - 15M
KNEE LIFT - 10M
DRAKE SKIP - 15M
FORM WALK - 10M
KNEE EXTEND - 15M
WORKOUT:
BUILD UPS! (With Dip & Knee Lift)
3X (15M-15M-15M) 45M - (60%-75%-90%)
From Blocks with Finish Dip!
3X (10M-10M-10M) 30M - (75%-90%-95%)
FINISH DRIVE DRILL!
3X (40M-40M-40M) 120M
(keep Head Down, Exaggerate Arm Drive!)
5 min. Recovery Stretch!
BATON EXCHANGES! - 10 MIN.
(Must Do 3 Blind Exchanges with 2 Other Runners)
WARM DOWN: 1X - 400M

DRAKE RELAYS WEEK
STRETCH 20 MIN.
WARM-UP:
FORM RUN CURVES STRAIGHT AWAY; 1X 400M
FORM WALK - 15M
STRIDE - 25M
DRAKE WALK - 10M
KNEE LIFT - 15M
DRAKE SKIP - 35M
FORM WALK - 10M
KNEE EXTEND - 15M
WORKOUT:
2X FORM RUN 60% - 30M
1X STRIDE 60% - 25M
2X FORM RUN 75% - 45M
1X STRIDE 75% - 35M
2X KNEE LIFT 90% - 10M
2X KNEE EXTEND 90% - 15M
RECOVER STRETCH!
BUILD UPS! 1 X 1/3
3X (50M-50M-50M) - 150M (75%-90%-75%)
2X (50M-50M) - 100M (60%75%)
WARM DOWN: 1X EASY JOG 400M

Before the STATE TRACK MEET spend most practices running down hill.
These Practices are Called "White Fibre"(fiber), distinguishing between the Red
And White Fiber Muscle Twitch reactions. The actual workout is made up of
5 sprints down a slope where we accelerate from 90% effort to 95% to 98%!
Points of emphasis are to keep the Head Down & Reach with the Arms! These
are done in a city park (grass) for 50 Meters!
STRETCH - 15 MIN.
WARM-UP: FORM RUN CURVES - 2X 400M
FORM WALK - 15M
STRIDE - 30M
KNEE LIFT - 10M
DRAKE SKIP - 15M
REVERSE FORM - 20M
DRAKE WALK - 10M
WORKOUT:
FARTLEK WARM-UP JOG! - 3 MIN.
"WHITE FIBRE'S"
WARM DOWN: (Back at Track) - 1X 400M

 

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