TRACK. holla at me ya hurdlers!?

Question

anyone do hurdles? i finally got my 3 step 2day! yes!!!! any high jumpers. want tips.

Answer 1

Ex Olympian 100M hurdler here. To get your 3 steps in, practice with low discounted hurdles, put the hurdles lower First, the hurdles must be brought in closer. Shorten the distance between the first and second hurdle so that you can 3 step without bounding.
* Use your feet to walk off the distance you moved the hurdle from the original marks(1-2 steps), now walk off the same distance for all of the other hurdles, 3rd hurdle 2-4 steps, 4th hurdles 3 - 6 steps etc).
* 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, then back to mark.
What HJ tips do ya want, you didin't say so I'm guesing.
Visual tracking should be initiated as the jumper stands at the start mark looking straight ahead to a point straight out from the bar extended. Then the look should be to the take-off point, on to the other standard, then to the mid-point of the bar and finally back straight ahead to the bar extended line. These points need to become fixed in the mind of the jumper.

The drive phase segment is initially a straight line and should be five strides in length. At the start, the body should be rocked back, keeping the ankle locked with the toe up in the dorsiflexed position. In the drive out, strides two and three should provide maximum acceleration.

On the fourth stride anticipation of the bar should begin, with the eyes flicking back and forth from the straight ahead to the target. At the fifth stride maximum velocity should be attained, with the body upright and slightly turned toward the bar. Velocity must be maintained through liftoff.

The curve usually starts from between 15 and 16 1/2 feet out from the bar extended. The feet should be turned into the curve so that the rotation begins in the lower body with the hips turning before the shoulders. The outside shoulder should not be ahead of the hips or inside shoulder.

The feet control the turn, not the shoulders. In running the curve, enough torque should be developed so that there is a feeling of running on the sides of the feet. The curve must continue through the takeoff stride.

On stride eight, the outside arm should be held back and not driven ahead of the body.

On stride nine, which is the penultimate stride, heel lift should be kept low with the ankle locked and fixed in the dorsiflexed position. The foot should land directly under the COM and the tibia should be vertical. The arms should be driven back just before the foot makes contact. Coming down on the bar is often caused by a bad penultimate stride.

In going from the penultimate to the takeoff stride, the heel lift should be kept low, landing with the ankle fixed and the foot very slightly ahead of the COM. The curved path must be retained on this stride and the takeoff foot toe should be pointed toward the far standard.

The hands, with the palms turned outward and the thumbs pointing down, should move back past the hips. The shoulders should be made square with the hips.

There should be flexation of the takeoff knee, lowering the COM. Lowering the COM requires leg strength and the lower the COM, the more difficult the liftoff. However, the lower the COM goes, the higher the upward thrust can become.

The shoulder and hip axes should be in line and a "butt out" position should be avoided. The free leg should move away from the bar and the arms should block with the humorous in the arms parallel to each other. The elbows should be slightly flared out from the rib cage.

At liftoff, the free leg knee should be slightly bent and it is critical that the liftoff leg be fully extended prior to liftoff. Once this foot leaves the ground, the flight path has been determined and can not be changed!

The body will rotate over the bar rather than arching over it. The knees should be kept separated and as the shoulders drop going over the bar, the hips will rise. Once the butt has cleared, the chin should be tucked down toward. Currently some coaches train that the chin should be turned toward the shoulder while others teach that it should go straight to the chest. This is pretty much a question of personal preference.

A key thing to remember is that the takeoff is straight up and not into the bar. Momentum will carry the body over the bar. Coming down on the bar is usually caused by a bad penultimate stride

Answer 2

Yes! I am a hurdler! I can get over 7 hurdles doing the 3 step! The last 3 are 4 step. I'm working on it!

Answer 3

I hurdle, but i'm not very good at it, I am much better at the high jump. I have cleared 6'2" as a junior and i still have one year left. I plan on going to nationals in the Pentathlon next year. Good luck with your running.

Answer 4

sorry hun...my boobs are too big to be jumping around doing hurdles! good luck with track though!