This is just my second time running the 110 hurdles.
I practiced hurdled in training 2x and did pretty good so my coach had me run them in a race.
Here is a video:
https://www.youtube.com/watch?v=phOaquUV7kY&feature=youtu.be
I never practiced form or anything so if there is any tips on what I can do to improve it would be very nice.
Thanks!
I forgot to mention, I am the one in the green.
Which one are you?
I am the closer one up front, I am the one in the green. Sorry about that!
Coach wrote:
Which one are you?
You have the athleticism to power through them without really knowing good form yet.
Something you're doing well is keeping your shoulders reasonable square. Twisting kills power for a lot of beginning hurdlers.
Learn to attack the hurdle more and get your upper body down and you'll see a drop in time.
Do you not have a hurdles coach? Why not ask your hurdles coach? You're almost brand new to the event so your areas of improvement are pretty easy to spot.
Start watching and following Kendra Harrison whom you will see is a fantastic technician. Remember she is quite short for her event so she's got to ace the technique to set the WR.
https://www.youtube.com/watch?v=9o2Kc53yQto
Freeze at 0:32 and look at Harrison's posture...both her lead and trail legs are parallel to the track and her hips are millimeters above the hurdle. You need to be able to snap legs into the lead/trail posture as fast as possible and hold that position over the hurdle then swing the lead leg back into contact with the track with minimum delay.
Sprint hurdling is a very technical and gymnastic challenge that requires strength and tremendous hip/adductor flexibility as well as microscopic body placement over the hurdle.
Sdfsdfsdfsdfsdfsdf wrote:
You have the athleticism to power through them without really knowing good form yet.
Something you're doing well is keeping your shoulders reasonable square. Twisting kills power for a lot of beginning hurdlers.
Learn to attack the hurdle more and get your upper body down and you'll see a drop in time.
Do you not have a hurdles coach? Why not ask your hurdles coach? You're almost brand new to the event so your areas of improvement are pretty easy to spot.
Thanks for the tips! This is our school's first year doing track and field. Our coach is very new as well. That is why I am trying to get as much information as possible.
I'll be sure to try and attack the hurdle more.
Thanks!
GigaDiLLo wrote:
Start watching and following Kendra Harrison whom you will see is a fantastic technician. Remember she is quite short for her event so she's got to ace the technique to set the WR.
https://www.youtube.com/watch?v=9o2Kc53yQtoFreeze at 0:32 and look at Harrison's posture...both her lead and trail legs are parallel to the track and her hips are millimeters above the hurdle. You need to be able to snap legs into the lead/trail posture as fast as possible and hold that position over the hurdle then swing the lead leg back into contact with the track with minimum delay.
Sprint hurdling is a very technical and gymnastic challenge that requires strength and tremendous hip/adductor flexibility as well as microscopic body placement over the hurdle.
Okay, this is good to know. I can see what you mean by this from the clip. I also am 6'0, so I think I don't need to jump as high, but as he said above attack it more.
I'll google some hip/adductor flexibility stretches to do to help me with this.
Thanks for your help!
Nice that with only 2 practices you can 3 step all of them. You need to do basic drills to work on your body lean and balance, your arms are all over the place. You can look up drills on you tube if you're not getting instruction from your coach, but your coach got you over 10 hurdles already so I suspect he/she can and will continue working with you and smooth you out.
I wish I had a kid who could 3 step with very limited practice.
Coach wrote:
Nice that with only 2 practices you can 3 step all of them. You need to do basic drills to work on your body lean and balance, your arms are all over the place. You can look up drills on you tube if you're not getting instruction from your coach, but your coach got you over 10 hurdles already so I suspect he/she can and will continue working with you and smooth you out.
I wish I had a kid who could 3 step with very limited practice.
Okay, I'll YouTube this for sure.
Yea, I am very lucky to be athletically gifted. Sadly, our coach has never coached track and field and has no hurdle information. I got all my form from just seeing what was natural for me. When I got my time, I thought I could maybe compete in this event.
Thanks for your help!
On my first year of coaching hs I had a serious hurdler. I became knowledgeable. I suspect your coach will do the same. Many new coaches focus on nothing more than a few running events. Your coach recognized your athletic ability and toughness. Basic drills, lead leg wall attack, trail leg while leaning against a wall , 1 legged snap down with hurdles about 12 to 14 feet apart focusing on just one aspect of hurdling at a time- a few times focus on lead arm, another day focus on trail leg- will help your form and confidence. Best of luck!
Some good advice above. I would caution against focusing too much on women hurdlers. There is a huge difference between 39 (or 42) inch hurdles and 33 inch hurdles. Most women hurdlers can stand over their hurdles (even short hurdlers like harrison). Almost no male hurdlers have a 39 or 42 inch inseam.
Guys need to compress a lot more over the hurdles. There are similarities, but male hurdlers should mostly watch male hurdlers for form queues.
OP, I would recommend finding videos of some mid 14 to mid 15 second hurdlers. Compare how they look to elite hurdlers. Think about what both sets of hurdlers are doing right that you can work on right now, and focus on that. Getting down these basics now will be more achievable than trying to copy an elite woman's trail leg.
Might as well look at the most technically sound hurdler I have seen:
From what I can see, you swing your lead leg around and up, that is why your arms are swinging wildly. You are athletic and strong, so you muscle through the race. Focus on lead leg drill, but while you do the drills, make sure your arms stay in sprint form, like Lou Xiang. He doesn't reach for his lead foot and simply maintains sprint technique whilst hurdling.
Start at the lead leg and get that cleaned up, it will allow you to attack the hurdle, have proper lean(at the hips), and set up your getaway stride.
Keep at it, you will see big improvement!
*Liu
Auto correct...meh
This is good info to have, thanks!
Thanks for the clip!
I watched some of his videos in slow motion now and compared it to mine. I can see what you mean. I'll take a look at this, thanks so much for the help and encouragement, it means a lot!
CK33 wrote:
Thanks for the clip!
I watched some of his videos in slow motion now and compared it to mine. I can see what you mean. I'll take a look at this, thanks so much for the help and encouragement, it means a lot!
When you're watching your videos, just some overarching themes that will inform into the "why" of all of hurdle technique work and drills:
1) minimizing center of gravity rise over each hurdle is good. It is inevitable that you will have some, but the least amount is your goal.
2) you want your hips and shoulders to remain square to the track while hurdling, just like you already do while sprinting. Any twisting is lost power.
Everything in hurdle technique is to improve one or both of the above points.