The Hurdler's Page

Hurdler Logo is from The Hurdler's Domain

Introduction:

The purpose of this web page is to provide some helpful information for those of you interested in running the hurdles. While it was originally designed for the hurdlers at the Singapore American School, I hope that others out there might find it helpful. Whether you are a beginning junior or senior high school hurdler or an older athlete competing in the Veteran's meets, sometimes it is difficult to find information or resources to help you with your training. This page provides an overview of essential aspects of hurdling; very little of it is original, and I have tried to give credit to the sources of the information wherever possible. Since the aim is to supplement what can be found elsewhere on the web, I have included links to important information in each section. I hope some of you will find it useful as you strive to master this event. Remember: what works for one person may not work for another, so whenever possible I have included as many different strategies as possible.

WEB SITE LAYOUT:

THE BASICS

What Does it Take to Become a Hurdler?:

To be a decent hurdler does not require blazing speed or extraordinary coordination. Here are the qualities that seem to be essential for a successful hurdler :

In addition to these considerations, another key element in the hurdles races is to ELIMINATE AIR TIME. There is a surprisingly small time differential between the sprint times of average and elite hurdlers; however there is a very large discrepancy between the the time they spend in the air. According to Canadian hurdle guru Brent MacFarlane, reducing time spent over each hurdle by one one-hundredths of a second results in a net improvement of 1/10 seconds over the course of a race; reducing each stride by .001 results in a .51 reduction in overall time Technique matters.

Hurdle Technique:

This animation gives a good idea of the essential features of proper hurdling. The key elements to note are that 1) the body lean begins before taking off; 2) the knee comes up to chest level before the lower leg swings forward; 3) forward lean is maintained through the lead leg's contact with the ground. This leaning action accomplishes two things: not only does it preserve the runner's forward momentum, it also allows the trail leg to pass horizontally across the hurdle more quickly, and puts the hurdler back into a running position.

Rolf Dober - Athletic Animations

Here is a good summary of the technique necessary for proper clearance, from TrackCoach.com in Durham, North Carolina.

Want to See What It Looks Like? this page from Athleticsadvantage.com contains much the same information as the other sources listed here, but provides pictures of the stages of hurdling

Summary of Technique from Athleticslinks.com

Does it seem as though this is a lot to try to remember? Of course it is! And, you won't have much success if  you try to do too many things at once. A good suggestion is to focus upon one aspect of the hurdle technique at a time, and I would recommend starting with focusing upon the lead leg--about 80% of all hurdle technique problems can be traced (at least in part) to faulty lead leg mechanics. After you master the lead leg, you can then focus on the trail leg and arm action. Perfect one aspect of your technique to the point where you don't even have to think about it before moving on to the next stage.

Putting it Together: The Phases of the Hurdle Race

Once you have developed sufficient technique that you have some confidence in your ability to negotiate ten hurdles, it is time to think about the race as whole.

The famous hurdle coach Wilbur Ross breaks the 100/110 hurdle races down into three phases, which he calls "critical zones":

  1. Hurdles 1-4: this is the acceleration phase of the race, and it is important to focus on getting away quickly and efficiently. This involves:

    • developing a smooth start using a 7 or 8 step approach (7 steps is only advisable for very tall athletes). 

    • taking off the proper distance from the first hurdle For the 110 hurdles, this is 2.0-2.2 meters (roughly 6' 6" to 7'2"), while for the 100 hurdles this is 1.95-2.10 meters (roughly 6'4"-6'10")

    • efficient clearance of the first hurdle and a rapid return to sprinting form

    • smooth and constant acceleration through the fourth hurdle--at this point you should reach your maximum speed

  2. Hurdles 5-7: this is the maintenance phase, where you maintain speed by superior mechanics. This involves:

    • developing an efficient rhythm between the hurdles

  3. Hurdles 8-10: this is the finishing phase where you work to avoid deceleration and gather yourself for the finish. This involves:

    • developing sufficient strength to maintain drive and form as fatigue sets in

    • refocusing for the all-important run-in from the 10th hurdle

It is important to address each phase of the race in the course of your training

Obviously, the 300/400 meter hurdle race breaks down a bit differently. More on this later

The Tools 

Hurdle Drills: Perfecting Hurdle Technique

Drills are designed to breakdown hurdling technique into specific, sequenced steps and to practice those steps until they are a habit. While the key to racing is speed, the key to acquiring skills is to do the drill slowly and to master it. Do each drill as slowly as needed to execute it properly. Only then should you speed  up or make the drill more complex.

Drills for Beginners

One of the most basic drills for beginners is the Ross Drill

A basic drill for all hurdlers are the "A", "B", and "C" drills. [Click on the links to the right for more detailed information] The diagrams discussing these drills, found on the links below, are from Canadian Coach Brent McFarlane's  The Science and Speed of Hurdling

Drills to Improve Technique

Lead Leg Drill: this drill simulates the proper lead leg action over the hurdle.

Dives: this is another drill from Coach Ross that addresses the full range of body motion over the hurdle.

Drills to Improve Stamina

Training for the Phases of the Race:

Hurdle Splits: Guides to calculating performance

Hurdle Faults: What Causes them and how to correct them

There has been a lot written about this topic, and for more in depth analysis I suggest that you visit other on-line sites and also consult a good hurdling manual, such as the ones listed below. However, here is a little FAQ that covers the most often asked questions

SUPPLEMENTARY RESOURCES

Hurdle Videos:

Hurdle Humor: I will post more if and when I find them!

 
Click for a Larger Image

 Must be a Pole Vaulter!

Office Hurdling

Distance Runner's Hell (look at lap counter)

Useful Links: These are the best links that I have found on the web. Much of what is contained on this page comes from these sources.

Comprehensive Hurdles Sites: portions of these are used above, and also in specific areas in this links sections. These are a gold mine of information

Individual Web Pages on Hurdling: many of these are located on Track and Field web sites, and often deal with both the sprint and long hurdle events (even up to steeplechase

Training for the Sprint Hurdles: (110 Meter/100 Meter Hurdles)

Training for the Long Hurdles: (300/400 Meter Hurdles)

General Conditioning and Fitness Resources: other useful tools for hurdlers

Hurdler's Web Pages: these are kind of special, people who loved the event enough to make their own pages on the subject. Maybe you will be next--be sure to e-mail me the link!

Hurdling Books: there are many fine books on hurdling available. Here are two of my favorites.

Brent MacFarlane's The Science of Hurdling and Speed

This ring-bound book contains everything a hurdler or hurdles coach would ever want to know about technique, training, weights, or training regiments. This is clearly a manual that refines years of trial and error effort into a concise, no-nonsense guide.

The Hurdler's Bible II: Wilbur Ross and Norma Hernandez, Ph.D.

Wilbur Ross was the author of the classic hurdling guide, The Hurdler's Bible. In its new incarnation, it is a compendium of hurdling knowledge. It contains a career's worth of insights, reflections on working with some of the world's greatest hurdlers, a wealth of statistical data, new ideas and so much more. Plus, pictures and interviews with all your favorite hurdlers. If the MacFarlane book is the "Cliff Notes" of Hurdling, this is the "War and Peace" of the sport, a sprawling epic that leaves no stone unturned. For anyone who loves the history of this event, this is a must.


You Are Visitor #:

  282

Questions? Comments? Please contact me