Looking for someone with Real Hurdle experience in track- not if you just saw it; only if you do it?

Question

My time in hurdles in horrible- 10:2

How can i lower my time besides getting faster and learning to 3 step?
Any drills maybe?
My goal for the end of this year is to reach 8:00 and from there i will see what happens.

any and pretty much all help would be appreciated. thanx in advance

In winter- 55 m.

In spring- 100 m., 400 m.

Answer 1

It's hard to really say what you need to do with out seeing you run. Of course just simple speed will help and learning to three step is also important, but you really need to perfect the basics. Start with your starts. You should be going out of blocks, if you don't you need to learn that. Second how is your form over the hurdle? Are you jumping the hurdle? Begining hurdlers have to learn that the hurdling isn't jumping the hurdle but quickly stepping over it. There are many drills you can do to work on this. Start with simple lead leg drills, where you walk up to the hurdle and push it down with your lead leg. This teaches you not to jump but rather bring your leg up and extend it out. Also do you bring your trail leg up and under your body or do you bring it around? Bringing it up and under forces you to again jump the hurdle rather then stepping over it. Do some drills woring on bring the trail leg around rather then up and under. A good one is to line up three or four hurdles and walk along the side of them bringing your trail leg up and over the hurdle. Be sure to have you lead leg just in front of the hurdle so your not leading with your trail leg. You need to perfect your form over the hurdle before learning to three step.

Answer 2

your time is not bad.. compared to what ive seen but my record is 8.3 and you did not provide what distance you hurdle 110 or 400 meters. But the key thing to do is practice your initial launch.. when you see the hurdle dont make the mistake i did and leap early or ull go short or waste energy the key is to time it perfectly and you need to learn to 3 step thats the maaaaain element in winning.. a good
drill might be to take your time though the course tacking each obstacle or making a hurdle of your own and testing on it. I got my time bey doing so so i hope it helps.

Answer 3

How old are you and what distance hurdles ae you doing?
I ran hurdles in grade 7/8 all through high school/univ and on National teams and an ex-Olympian hurdler(1988).
Here are some drills to use in all practices that I used and use to teach my hurdlers.

Lead Leg Drills:
1. Set up 5 to 6 hurdles and set the hurdle height lower than race height; so ladies 30" and men 33" - 39" (height will increase the better you get). Practice snapping your lead leg over the hurdle and back down to the ground.

2. Set up 5 to 6 hurdles 6 to 8 feet apart
Set the hurdle height lower than race height; so ladies 30" and men 33" - 39" (height will increase the better you get). Practice snapping your lead leg over the hurdle and back down to the ground, but this time try to take three small steps before you reach the next hurdle.

Trail Leg Drills:
girls place the hurdle at race height. boys place the hurdle so that it is even with the bottom of your groin. Lean forward as if you were hurdling grab hold of a fence, wall, or another hurdle. Place you lead leg beside hurdle and snap your trail leg over the hurdle.

- 4 step to 3 step transition
bring the hurdles in closer from proper distance mark. Shorten the distance between the first and second hurdle so that you can 3 step without bounding(1 to 2 steps).
Move all of the hurdles in one of your foot lengths (1st hurdle 1 foot in 2nd 2 feet and so one until all the hurdles are set up) and then move all of the hurdle down 3 inches lower than race height.
The shorter distance and height allows you to better simulate race pace.Use your feet to walk off the distance you moved the hurdle from the original marks, now walk off the same distance for all of the other hurdles(1 to 2 steps in).
Run these in practice till it feels like you are getting too close to the next hurdle then move all the hurdles a step forward(back to proper distance).
The transition takes time, do not force the 3 step, so "just run" go over the hurdle with what ever leg comes up. Eventually 3 stepping will occur by itself.

Discounted hurdles
place 1st hurdle 11m from the starting line,
second hurdle is place 7.8m/8.0m from the first,
third hurdle is place 11m from the second hurdle.
The 7.8m/8.0mm and 11m is alternated for how ever many hurdles are used, always ending with a hurdle measuring 7.8m/8.0m.(start with 4 hurdles then progress to full flight)

- Take the splits between the hurdles and run until your time decreases by over .1 sec (not just one split, but all of the splits).

Run these until 7.8m/8.0m time are almost equal. Then add two more hurdle (remember to end with a hurdle measuring 7.8m/8.0mm apart.)

Answer 4

make sure you are staying inside the box, work on hurdle form... which you can do by even warming up... my suggestion is to do a search on the web about hurdle form a drills... most of which work for all ages

Answer 5

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