PD WORKSHOP – TRACK AND FIELD FEB. 13, 2015 HURDLES
Warm Up‐ light and fun ‐games: tag (noodle, toilet, line), basketball, rock‐paper‐scissor games, soccer, poker run... ‐ jogging: slow, slow, slow ‐ relay activities Dynamic Stretching‐ always moving 1. Side shuffle left and right 2. Side shuffle with arms crossing above and below 3. Squat march‐ knee behind foot, back straight 4. Walking arm swings 5. Full extension walk 6. Chicken Scratch: Quick foot on whistle (hand on wall, left leg up‐put left leg down in circular motion and then back quickly to starting position. Repeat with other leg.) 7. Lead leg against wall‐with or without hurdle 8. Trail leg against wall‐with hurdle Hurdle/Sprints 1. Marching: A’s: erect (walk high), hands on head/hips, eyes looking down the track, knees come up higher then hips, toes pointing up, back straight, stand tall B’s: basically same as above, but with a hop/skip C’s: same as above add straight leg kick out ‐every (third) fourth step (mimics race) ‐ add the hurdles in at a low height when the comfort level is reached. Increase height as improvement is made ‐ side of hurdle ‐right lead/trail leg use left of hurdle...left lead/trail leg use right of hurdle.. PD WORKSHOP – TRACK AND FIELD FEB. 13, 2015 2. Starting: ‐ STRONG FIRST STEP: draw a line on the ground and have the hurdler learn to take a strong first step. If the step is short/weak, then the hurdler may struggle to maintain proper distance and then form. ‐ first step should be the lead leg, but can be changed ‐ strong powerful strides and drive to the first hurdle and beyond 3. Form: ‐ lead leg‐lead with heel (coach/teammate can stand down the track and should be able to see the bottom of the hurdlers’ shoe) ‐ if right leg is the lead leg, then the left arm is the lead arm and vice versa ‐ heel of lead leg aims for the middle of the hurdle ‐ lead arm with elbow up almost like looking at your watch‐then swinging arm out similar to a swatting motion ‐hips square to hurdle ‐ trail leg comes over the hurdle with knee leading (leg almost to the side.) Then the trail leg is over the hurdle and this is a step that needs to be taken long not short. If the trail leg step is taken short, then the hurdler will be fighting to gain back that distance. (Strong over the hurdle.) Some hurdlers try to tuck their trail leg under them as they go over the hurdle. This is poor form and will hinder performance as the hurdle height increases (see #8 dynamic stretching above). 4. Race: ‐ always focus on the next hurdle ‐ stay erect, relax shoulders ‐ 3 steps between each hurdle (the ‘first’ step is the trail leg‐then the lead leg‐then the trail leg‐ then the lead leg goes over the hurdle) ‐always teach the athlete to hurdle with both legs as lead leg (just in case rule) 5. Finish: ‐ run through the finish line‐2 metres past. A lot can happen between the last hurdle and the finish line...run, run, run. PD WORKSHOP – TRACK AND FIELD FEB. 13, 2015 SPRINT HURDLES
TYKE:
BOYS
GIRLS
*total distance
60 meters
60 meters
*distance to the first hurdle
9
meters
9
meters
*distance between the hurdles
6
meters
6
meters
9
meters
9
meters
*eight hurdles in total
*distance from final hurdle to the finish
*hurdle height (18 inches) 46 cm
BANTAM:
BOYS
GIRLS
*total distance
60 meters
60 meters
*distance to the first hurdle
9
meters
9
meters
*distance between the hurdles
6
meters
6
meters
9
meters
9
meters
*eight hurdles in total
*distance from final hurdle to the finish
*hurdle height (21 inches) 54 cm
MIDGET:
BOYS
GIRLS
*total distance
70 meters
70 meters
*distance to the first hurdle
9
meters
9
meters
*distance between the hurdles
7
meters
7
meters
*eight hurdles in total
*distance from final hurdle to the finish
12 meters
12 meters
JUNIOR:
BOYS
GIRLS
*total distance
70 meters
70 meters
*distance to the first hurdle
9
meters
9
meters
*distance between the hurdles
7
meters
7
meters
*hurdle height (24 inches) 61 cm
*eight hurdles in total
*distance from final hurdle to the finish
12 meters
12 meters
SENIOR:
BOYS
GIRLS
*total distance
80 meters
80 meters
*distance to the first hurdle
11.5metres
11.5metres
*hurdle height (27 inches) 69 cm
*distance between the hurdles
7.5metres
7 meters
*distance from final hurdle to the finish
16 meters
19.5metres
*hurdle height
(30 inches)
(27 inches)
76 cm
69 cm
*eight hurdles in total
PD WORKSHOP – TRACK AND FIELD FEB. 13, 2015 LONG HURDLES
TYKE:
*total distance
110
meters
*distance to the first hurdle
22.8 meters
*distance between the hurdles
18.36 meters
*five hurdles in total
*distance from final hurdle to the finish
13.76 meters
*hurdle height (18 inches) 46 cm
BANTAM:
*total distance
110
meters
*distance to the first hurdle
22.8 meters
*distance between the hurdles
18.36 meters
*five hurdles in total
*distance from final hurdle to the finish
13.76 meters
*hurdle height (21 inches) 54 cm
MIDGET:
*total distance
200
meters
*distance to the first hurdle
20
meters
*distance between the hurdles
35
meters
40
meters
*total distance
200
meters
*distance to the first hurdle
20
meters
*distance between the hurdles
35
meters
40
meters
*total distance
200
meters
*distance to the first hurdle
20
meters
*distance between the hurdles
35
meters
40
meters
*five hurdles in total
*distance from final hurdle to the finish
*hurdle height (24 inches) 61 cm
JUNIOR:
*five hurdles in total
*distance from final hurdle to the finish
*hurdle height (27 inches) 69 cm
SENIOR:
*five hurdles in total
*distance from final hurdle to the finish
*hurdle height (27 inches) 69 cm for girls
(30 inches) 76 cm for boys