Skillful Integration A Common Sense Approach to Coaching the Sprint Hurdles JASON KILGORE
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he sprint hurdles is a unique event, and there are many drills and training philosophies that exist. This article aims to provide a simplified approach that focuses on the most important factors needed for success in the sprint hurdles. While this article will discuss exercises, training concepts, and progressions, it is not meant to be a universal solution. Track and field enables incredible creativity in developing methods to teach skills and technique, but can sometimes cause athletes and coaches to get away from the fundamental skill of hurdling. Success in sprint hurdling requires a high rate of speed, power to be able to
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takeoff through the hurdles, and the coordination to move one’s limbs appropriately to best allow the expression of speed and power. When looking at factors for success in the sprint hurdle races, it may be beneficial to divide concepts into three areas: (1) hurdle clearance and skills, (2) the approach to the first hurdle, and (3) rhythm between the hurdles. While we will initially teach these areas individually, the ultimate goal is to integrate these skills effectively, as no hurdle skill happens in isolation. HURDLE CLEARANCE AND SKILLS The first of the three areas will be referred to as hurdle clearance skills. This will
encompass technical exercises that will help athletes feel positions, develop mobility, learn concepts and learn movements, to which we later add speed and intensity. A quick search on the internet or glance in hurdle books will yield hundreds of drills, and it can be very difficult to determine which ones to use and when it is appropriate. The exercises listed below are those I use the most frequently with the athletes that I coach. These are not comprehensive and other exercises may be used as needed on an individual basis, but these exercises provide the framework to be able teach the skills needed to move into full hurdling. It’s important to note here that the coach, not the drill or exercise, is the teacher. KIRBY LEE IMAGE OF SPORT KIRBY LEE IMAGE OF SPORT