Choreographing the Sprint Hurdles Ron Grigg Jacksonville University rgrigg@ju.edu @rongriggjr @jutracknfield

Objective: Be a Track & Field Coach Not just a hurdle coach, sprint coach, distance coach, jumps coach, throws coach Identify similarities and differences Learn to develop speed, endurance, coordination, strength, mobility across all events Understanding one area will make you better at coaching other areas

Objective: Have a Training Inventory Expand your training inventory when necessary Shrink your training inventory when possible Don’t confuse simple with easy Don’t confuse extravagant with better

9/5/2019 JU Hurdle Stats Athlete HS JU All Time Shanique Walker 14.10 13.16 (12.96w) 2015 Ja’Mesha Richard 14.09 (so. col.) 13.34 (13.30w) 2016 Natasha Harvey 14.49 13.38 2009 Stacey Young 14.33 13.53 2011 Safiya Davy 14.8 13.56 2003 Now Lyric Schmalz 14.39 13.83 2016 Stormm Phillips 15.78 14.01 2016 Tia Smith 14.98 14.14 2016 What do we know if everyone takes the same # of steps? With young and developing athletes, getting there can be a big problem. Work to improve efficiency by training power. Weight room? Multiple Jumps Multiple throws Sprint/ hurdle technical efficiency

Competition Specifications 9/5/2019 Competition Specifications BOYS height 99cm (39”) blocks to 1st hurdle 13.72 m (15 yds) between hurdles 9.14 m (10 yds) hurdle 10 to finish 14.02 m (15 yds) GIRLS height 84cm (33”) blocks to 1st hurdle 13.0 m between hurdles 8.5 m hurdle 10 to finish 10.5 m Coaches and athletes should know their events

Teaching Progression Fear and Safety are primary concerns of the athlete Whole Drills Over the middle requiring take off, lead leg and trail leg, touchdown 2 Drills (yup, that’s all) 1 step (girls 3 meters; boys 3.5 meters) 3 step (girls 5 meters; boys 6 meters)

Safe from Fear

1-step

1-step

3-step

3-step

Sprint/Hurdle Events-Defined An acceleration to a maximal race velocity, followed by an attempt to maintain the highest level of that velocity for the duration of the event. More easily measured and evaluated because of touch-down-time rhythms

Athlete Comparison 51 total strides 51(50) total strides 15.0 HIGH SCHOOL BOY 12.9 ELITE MAN 110m distance 39” hurdle height 8 strides to H1 3 strides between 6 strides to finish 10 flights 110m distance 42” hurdle height 8(7) strides to H1 3 strides between 6 strides to finish 10 flights 51 total strides 51(50) total strides

Athlete Comparison 50 total strides 50(49) total strides 9/5/2019 Athlete Comparison 16.0 HIGH SCHOOL GIRL 12.5 ELITE WOMAN 100m distance 33” hurdle height 8 strides to #1 3 strides between 5 strides to finish 10 flights 100m distance 33” hurdle height 8(7) strides to #1 3 strides between 5 strides to finish 10 flights 50 total strides 50(49) total strides

Stride Length is Predetermined 9/5/2019 Stride Length is Predetermined Hurdle distance in competition is constant # of strides is constant Stride Length is therefore largely predetermined What do we know if everyone takes the same # of steps? With young and developing athletes, getting there can be a big problem. Work to improve efficiency by training power. Weight room? Multiple Jumps Multiple throws Sprint/ hurdle technical efficiency

Discount Hurdle Training Philosophy 9/5/2019 Discount Hurdle Training Philosophy We can and should reduce the height of the hurdles and/or the spacing between the hurdles in training We can address stride length patterns and stride frequency rhythms that closely mimic competition goals There is no limit to how low and/or close we can have the hurdles in training Who says we have to use the competition specs in training? Video of Keiona an 800m runner learning to hurdle. Teaching 13-14 yr old girls to hurdle could be pretty scary at regular height and spacing. We will need to have stop watch out at practice!

Blocks to 1st Hurdle SL Pattern- Boys 9/5/2019 Blocks to 1st Hurdle SL Pattern- Boys Distances are from starting line – 60 cm 1.80 m +1.20 m 3.15 m +1.35 m +.15 4.65 m +1.50 m +.15 6.30 m +1.65 m +.15 8.05 m +1.75 m +.10 9.90 m +1.85 m +.10 11.65 m +1.80 m -.05 take off H1. 13.72m +2.07 m I have looked at a # of patterns, looking for commonalities to establish norms. These #s are not set in stone, but they are approximations to teach concepts, rhythm, and give the coaches something to look at for feedback. Block set up= lead leg back in blocks 2 foot lengths to front block 3 foot lengths to back block

Blocks to 1st Hurdle SL Pattern- Girls 9/5/2019 Blocks to 1st Hurdle SL Pattern- Girls Distances are from starting line – 50 cm 1.60 m +1.10 m 2.90 m +1.30 m +.20 4.35 m +1.45 m +.15 5.90 m +1.55 m +.10 7.55 m +1.65 m +.10 9.30 m +1.75 m +.10 11.00 m +1.70 m -.05 take off H1. 13.00m +2.00 m Show video No blocks, no hurdles No blocks, air hurdle Blocks, low hurdle Blocks, 33’ hurdle

Tape Drill to Hurdle 1

Discount Hurdle Acceleration Training 9/5/2019 Discount Hurdle Acceleration Training Boys Girls 8 steps 13 m 12 m why do we add steps? To add velocity and challenge hurdle skill, and make faster to next hurdle. They will either need to improve frequency or they will be too close to hurdle.

SL Pattern Between Hurdles- Boys 9/5/2019 SL Pattern Between Hurdles- Boys Stride 1 1.55 m Stride 2 2.10 m Stride 3 take off/cut step 2.00 m Distance to Hurdle 2.09 m Touch down 1.40 m More important for younger athletes who struggle with the 3 steps/

SL Pattern Between Hurdles- Girls 9/5/2019 SL Pattern Between Hurdles- Girls Stride 1 1.50 m Stride 2 2.00 m Stride 3 take off/cut step 1.90 m Distance to Hurdle 2.05 m Touch down 1.05 m Show video Tape drill w/ no hurdle Tape drill w/ low hurdle

Take off and Touch Down Distance 9/5/2019 Take off and Touch Down Distance More important for younger athletes who struggle with the 3 steps/

Importance of Proper Take Off Distances 9/5/2019 Importance of Proper Take Off Distances Set the proper flight parabola Minimize hurdle clearance heights Maintain horizontal velocity

Marking Take Off Distances

Stride Frequency Rhythmic Unit Calculation 9/5/2019 Stride Frequency Rhythmic Unit Calculation Use goal rhythms for Touch Down times – 15 seconds = 1.2 rhythmic unit 14 seconds = 1.1 rhythmic unit 13 seconds = 1.0 rhythmic unit Decrease hurdle heights/distances in training to achieve goal rhythmic units Use take off and touch down marks When

Tape Drill to Hurdle 3

1.0 Rhythmic Unit Calculation 9/5/2019 1.0 Rhythmic Unit Calculation Use actual race Touch down times – Hurdles 1-4, 4-7, 7-10 Example: H1-4 =25.5m (8.5m x 3) 1.16 +1.15 + 1.14 = 3.45s 25.5m/3.45s=7.39 m/s Run hurdles 1-4 @ 7.39 m w/ 1.0 RU (use TO and TD marks) Hurdles 4-7 = 25.5m 1.14, 1.13, 1.14 25.5m/3.41= 7.47 m/s Run hurdles 4-7 @ 7.47m w/ 1.0 RU (use TO and TD marks) Hurdles 7-10 = 25.5m 1.15, 1.17, 1.19 = 3.51 s 25.5/3.51= 7.26 m/s Run Hurdles 7-10 @ 7.26m w/ 1.0 RU

World Class Rhythm (7.50m & 27 inches)

Hurdle Speed Training Boys Girls 3 steps 8.3-8.5 m 7.8-8.0 m 9/5/2019 Variatons 8.4, 8.3, 8.2,

Hurdle Endurance Training 9/5/2019 Hurdle Endurance Training Boys Girls H1 39” 13.0 33” 12.0 H2-6 39” 8.5 30” 8.3 H7-9 39” 8.3 27” 8.0 H10-12 36” 8.0 24” 7.8

Continuous Loop As athletes improve power (speed/strength) 9/5/2019 Continuous Loop As athletes improve power (speed/strength) Puts them closer to hurdle at takeoff (too close) Create a new pattern with take off efficiency Athletes improve power

Recap Low, close, safe, whole movement teaching progressions Pattern to hurdle 1 Have Take Off Marks Discount Hurdles Always Hurdle Acceleration- Hurdles 1-3 Hurdle Speed- Hurdles 4-7 Hurdle Rhythm Endurance- 8-12

Choreographing the Sprint Hurdles Ron Grigg Jacksonville University rgrigg@ju.edu @rongriggjr @jutracknfield