1. Choreographing the Sprint Hurdles
Ron Grigg
Jacksonville University
@rongriggjr
@jutracknfield

2. 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

3. 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

4. 9/5/2019
JU Hurdle Stats
Athlete HS JU All Time Shanique Walker (12.96w) 2015 Ja’Mesha Richard (so. col.) (13.30w) 2016 Natasha Harvey Stacey Young Safiya Davy Now Lyric Schmalz Stormm Phillips Tia Smith
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

5. Competition Specifications
9/5/2019
Competition Specifications
BOYS height 99cm (39”) blocks to 1st hurdle m (15 yds) between hurdles 9.14 m (10 yds) hurdle 10 to finish 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

6. 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)

7. Safe from Fear

8. 1-step

9. 1-step

10. 3-step

11. 3-step

12. 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

13. Athlete Comparison 51 total strides 51(50) total strides
15.0 HIGH SCHOOL BOY 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 (50) total strides

14. Athlete Comparison 50 total strides 50(49) total strides
9/5/2019
Athlete Comparison
16.0 HIGH SCHOOL GIRL 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 (49) total strides

15. 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

16. 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 yr old girls to hurdle could be pretty scary at regular height and spacing.
We will need to have stop watch out at practice!

17. 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 m
3.15 m m +.15
4.65 m m +.15
6.30 m m +.15
8.05 m m +.10
9.90 m m +.10
11.65 m m take off
H m 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

18. 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 m
2.90 m m +.20
4.35 m m +.15
5.90 m m +.10
7.55 m m +.10
9.30 m m +.10
11.00 m m take off
H m m
Show video
No blocks, no hurdles
No blocks, air hurdle
Blocks, low hurdle
Blocks, 33’ hurdle

19. Tape Drill to Hurdle 1

20. 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.

21. SL Pattern Between Hurdles- Boys
9/5/2019
SL Pattern Between Hurdles- Boys
Stride m Stride 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/

22. SL Pattern Between Hurdles- Girls
9/5/2019
SL Pattern Between Hurdles- Girls
Stride m Stride 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

23. 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/

24. 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

25. Marking Take Off Distances

26. 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

27. Tape Drill to Hurdle 3

28. 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) = 3.45s 25.5m/3.45s=7.39 m/s Run hurdles 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 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 7.26m w/ 1.0 RU

29. World Class Rhythm (7.50m & 27 inches)

30. 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,

31. Hurdle Endurance Training
9/5/2019
Hurdle Endurance Training
Boys Girls H1 39” ” 12.0 H2-6 39” ” 8.3 H7-9 39” ” 8.0 H ” ” 7.8

32. 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

33. 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

34. Choreographing the Sprint Hurdles
Ron Grigg
Jacksonville University
@rongriggjr
@jutracknfield