1. 2006 SHSAA Sprints & Hurdles Presentation Jason Reindl – BSc. Kin, CFC, NCCP Level 3 Associate Head Coach University of Saskatchewan Saskatoon Track & Field Club Sprints and Hurdles Coach

2. Goal of Sprints and Hurdles Get from point A to point B as fast as possible Win the Race Achieve the fastest time Note: This is not the bible! I have one of many view points and many will agree and disagree with what I do. These are merely suggestions and should be questioned like anything. Please ask questions at any time

3. Start Blocks are placed in a straight line down the track Front foot placement is 2 feet from the line Back foot placement is 3 feet from the line –Can use either “strong foot” in back or “comfort” of overall position Note: Hurdle starts – Lead foot is in the back Commands – “on your marks” – “set” – “gun” On “set” the buttocks is raised to a point where the lead leg has an angle of 90` and back leg has an angle of 120`

4. Start

5. Technique out of Blocks Stay Low Drive arms – upward and outward Drive the knees to chest Keep head down for minimum 10 meters –Note: Not in Hurdles** Look for a ‘straight line’.

6. Transition to Running Slowly stand up by raising the head and upper torso Athlete gradually raises to a vertical (slight forward lean) body position Arms should be active with elbows in front of the body and at a 90` angle in the rear.

7. Running -Look at knee drive (Front side mechanics) -Recovery of heel to butt (Rear side mechanics) -Proper arm swing -loose / relaxed state of body

8. Things to look for… Dorsi Flexion – Toes pulled up to the shins –Sprinting is not on the toes. The toes are weak but the ball/fore foot of the foot is a stronger base of support and allows for greater power development. High Knees – front thigh should come up parallel to the ground.

9. Finish Athletes should run through the line Leaning should not be taught as it changes the mental focus of athletes (especially younger and inexperienced ones). Leaning + Fatigue =

10. = Trouble

11. Physical Training Warm Up – Dynamic (Moving) –Jog, skipping, jumping, moving, –Gradual increases of intensity Work Outs –Specific to the race –Need to consider both volume (distance) and intensity (% of maximal exertion). Note: We still want athletes (All round physically strong, coordinated, agile, etc). Cool down –Used to enhance recovery Jogging, skipping (jump rope), Machs (A’s, B’s, and C’s), strides, back wards running. –Same as Warm Up but a gradual decrease of intensity

12. Mach’s Created by Gerard Mach in the 70’s Used to breakdown and mimic the running stride –A’s, B’s, and C’s –Standing, Marching, Skipping, Running –A= Dorsi Flexion with raising the knee –B= Dorsi Flexion, rasing the knee, and pawing at the ground –C= Butt Kickers with pulling the heel close to hips

13. Rolling Start -Used to simulate the body position of the start -Focus is on ‘pushing’ the ground behind -Opposite is a ‘flying’ start where the athlete runs into the rep

14. Hurdles

15. The high school hurdles race is about speed and quickness over top of the hurdle. –Speed comes form the ground, you are merely hanging in the air. Technique, control, and efficiency can make up for puberty and strength. Men – 100m @ 30’’, 100@ 33’’, and 100 @ 36’’ Women – 80m @ 30’’

16. Hurdles are a Sprint!!! Athletes need to sprint in between the hurdles. Consider that the hurdle is on fire. Athlete must accelerate into it and coming off of it to avoid getting burned.

17. Technique Lead Leg –Lead with the knee (not the toe) –Lean forward with the body –Keep the foot Dorsi Flexed –Stay in a Straight Line Athlete should try to stay low to the hurdle (least amount of vertical force – keep it horizontal).

18. Efficiency while Running Shortest path is a straight one Look at the straight path of the leg and athlete down the lane (minimal shifting from left to right) Path of head is level – no wasted upward and downward movement.

19. Trail Leg Trail leg should be kept high over top of the hurdle (attacking the arm pit) The knee should not get below the ankle Trail leg should be “active” not “passive”. –The athlete should be actively pulling the trail leg through the body. –Using the arms to assist this.

20. Holistic Approach Hurdles requires: –Efficient and active lead leg –Control of limbs and body –Active arms –Active trail leg the works in relation to the rest of the body

21. Physical Training Physical training mimics that of sprint training. Use hurdles during reps to increase coordination, speed over top, speed in between, and to decrease fear. –Placement of hurdles should not be at race spacing (put the hurdles in 1-2 feet in from the distance – allows for easier training and intensity that only comes during a race).

22. Questions? Thanks. Hopefully you have found this both informative and useful. If you have any questions feel free to email me @ jason.reindl@usask.ca