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Taining



Coaching the Hurdles: Static Hurdle Training

Source: www.coacheseducation.com
By Tonie Campbell
Olympian
Date: March, 2001


Lead Leg Drill

Two hurdle set up. One hurdle shall be for support only. The second hurdle (work area hurdle), the athlete aligns him/herself on the side of the hurdle facing it. The leg is raised with a slightly bent knee. Focus of exercise is on the hip-flexor muscle group. The athlete should make U-shaped movements over the hurdle with his heel. The drill is done with constant motion and the heel of the athlete's lead leg stops even with the bottom of the hurdle cross bar.

The drill should be done before practice and three sets of ten. A maximum of three times per week. As in the same with the other static drills, both legs should worked using this drill.

Rhythm Drill

Also known as the "Target Drill". The drill is a constant motion drill in which the athlete aligns himself with the hurdle and chooses a spot on the hurdle cross bar. The athlete's focus is on the lead leg action and control of the motions involved in hurdling. The athlete repeatedly attacks the pre-planned spot on the crossbar. A rhythm is established much like a dance rhythm. A secondary focus is on the leg in contact with the ground. This leg must be constantly on toes and held in the same location throughout the drill.

The drill should be done before practice and three sets of thirty on each leg. A maximum of three times per week. As in the same with the other static drills, both legs should worked using this drill.

Trail Leg Drill

Two hurdle set up. One hurdle shall be for support only. The second hurdle (work area hurdle), the athlete aligns him/herself facing the hurdle. The lead leg foot shall be placed slightly ahead of the hurdle. The support hurdle shall be on the lead leg side and at a 45-degree angle to the work hurdle. Focus of exercise is on the hip-flexor muscle group. Teaching the athlete the correct position of the trail leg and motion of the trail lead arm. The athlete shall do the drill on his toes and with constant motion forward and reverse.

The drill should be done before practice and three sets of ten. A maximum of three times per week. As in the same with the other static drills, both legs should worked using this drill.



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