Long Hurdle Keys Tony Veney Level I-II-III Instructor

Long Hurdle Keys  A number of short hurdle workouts can be used to train the long hurdles  When space is limited  When the weather is rough  Cut the recovery and increase the sets/reps

Long Hurdle Keys  Event Modeling is just as important as in the short hurdles  The 1 st 3 hurdles are adrenalin – be careful here – smooth out the acceleration  Hurdles is where the race really develops

Long Hurdle Keys  Hurdles 7-8  Arm action must stay aggressive but low  This is where the medals are decided  Running 4x4 in and off the hurdles  Steering practices long and short set-ups turn and go runs meter runs

Long Hurdle Keys  Don’t mix the rhythms  Short and long arm action  Meanness – tolerance and capacity workouts  Strength endurance training  Speed endurance training  Ability to attack aggressively in the face of increasing fatigue

Long Hurdle Keys  Hurdle run around workout  1-2 x 1-5 with a walk back recovery  Stand in front of H1 – run over H5  Stand in front of H2 – run over H6  Stand in front of H3 – run over H7  Stand in front of H4 – run over 8 to finish

Long Hurdle Keys  Run 20m hurdle down and backs  Use 3 lanes using an even – odd – even  Use 3 lanes using an odd – even – odd  Use 3 lanes with:  Lane 1 with the great foot  Lane 2-3 at random spacing to enhance the steering ability

Long Hurdle Keys  Broken runs  Running 300’s with:  Hurdles – flat – hurdles  Flat – hurdles – flat over H8 to the wire  Hill runs with hurdles with even/odd spacing

Long Hurdle Keys  “Team Thinner” – Builds a “Big PUMP”  600 – 75% flat and last 200H  500 – 75% flat and last 200H  400 – 75% flat and last 200H  300 – 100 tech run – and last 200H

Long Hurdle Keys  Step Pattern Rhythm Work  Step PatternStepsSpacingApproach  17 steps512.25m15.00m  17 steps513.00m15.00m  17 steps716.00m15.00m  16 steps717.00m15.00m  15 steps717.90m15.00m  17 steps m30.00m  16 steps819.00m30.00m  15 steps922.20m30.00m