Help with Hurdles--Better Time & Form?

Question

I'm a 14 yr old girl and I run the 100m hurdle and the 300m hurdle.

I'm about 5'2"; my best time for the 100m hurdle is 21 secs, and my best time for the 300m hurdle is 1:00....what can I do to get better times? I really want to get around 18 secs/55 secs

Also, what would be ideal form when you're going over the hurdle? My school doesn't have a hurdle coach, so when we switch from short distance (or long distance) over to field events, the hurdlers are pretty much left alone to do whatever. I've been basing my form and stuff from what the junior and senior girls who are doing hurdles have told me, but it doesn't seem to be doing any good. They told me to stretch my opposite arm (left) towards my lead leg (right), but when I jump, I lean slightly to the right, so to keep on going, I have to jerk myself straight forward again--or I'd prolly fall over. This takes time/energy that I need. Any suggestions how to fix it?

Also, I dont know how to run with weights on, any other ways?

Answer 1

This is going to be a long answer, sorry to all who will take offence but hurdles are very technical and need a lot of repitition/detail work.Sorry to hear you have no coach for hurdles, you really need one. Hope I can help with some training and racing ideas.

Do not run hudles with weights on.
Your technique: approach the hurdle with good sprinting style, hips high,The lead leg knee must be picked up fast and driven at the hurdle,the lower part of the lead leg is left low and extends once the knee reaches the height of the hurdle, the lead leg knee must be picked up in line with the vertical centre line of the body.You should not pull your lead knee across the body or have the lower leg to go out and around
The lead leg folds at the knee, while the trailing leg is still driving you forward into an active take off,The left arm (the arm opposite the lead leg) is very active, while the right arm "sleeps"The trail leg drives the body at the hurdle as the lead leg rises,as you lead knee and thigh drive upwards, the trunk dips slightly, this is the beginning of the "lay out" over the hurdle,do not "float" over the hurdle in this phase,as soon as the lead foot passes the hurdle, it begins its fast descent to the ground,here the trail leg is moving quickly assisted by the left arm driving back,you should think of the trail leg knee pulling the foot through vigorously,As the heel of the lead leg passes the barrier it must be pulled down and back to land under the body, the lead leg should not be straight over the top of the hurdle,you should feel the trailing knee sweeping wide and flat over the hurdle,as the trail leg crosses the hurdle, the foot must be ****** at the ankle so that the foot does not hit the barrier,your lead leg straightens as it descends towards the ground,your right arm becomes more active as you leave the hurdle, After crossing the barrier the trailing knee continues to rise and comes round in front of the body,as you reach the ground with the lead leg, syou will then begn the sprinting action, your hips must not sink as you land with active arms.
Leg and Hand Placement for starting:
Front Leg * The font leg in the blocks should be your "trial leg" for all for the short hurdle races. The long hurdle races it might not be
* When you place your knee on the ground the knee cap should be even with the begining of the starting line.
* The front leg should make a 90 degree angle when you are in the set position.
Back Leg * The back leg in the blocks should be your "lead leg."
* The back leg should make a 120 degree angle when you are in the set position.
Hands * Hands should be a little wider than shoulder width; the same width you would have them to do a pushup.
* The arms should be slightly bent pushing your body in to the starting blcoks when you are in the set position.
* This is the basic starting position, you will have to adjust acording to your needs.
Improving the Start
Gun Starts:You will need two blocks of wood or something that you can slap together or make a loud noise.
* This exercise trains the neromuscular system; it will improve the athletes reaction time to the sound and allow for the muscle to respond faster to the impluses.

Drills you can do at practices.
Lead Leg Drills:
Drill #1 Set up 5 to 6 hurdles and set the hurdle height lower than race height; so ladies 30" (height will increase the better you get). Practice snapping your lead leg over the hurdle and back down to the ground.
Drill #2 Set up 5 to 6 hurdles 6 to 8 feet apart (distance will change pending on the person). Set the hurdle height lower than race height; so ladies 30" (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:
Drill #1 Take a hurdle: Ladies place the hurdle at race height. 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.
Three/five Women: Height: 33 in. (0.84m) Description:
- First hurdle is placed 12.5m from the starting line, second hurdle is place 8.0m/8.3m from the first, third hurdle is place 12.5m from the second hurdle. Them8.0m/8.3m and 12.5m is alternated for how ever many hurdles are used, always ending with a hurdle measuring 8.0m/8.3mm.
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).
Discounted hurdles
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 the hurdler to better simulate race pace.
300m Hurdles
First 3, Last 3: Description:
- The first three hurdles and the last three hurdles are setup on the marks. The race distance is run using these hurdle settings.
Run 3 to 5 of these to build strength.
First 6: Description:
- The first six hurdles are setup on the marks. The first six hurdle are then ran at race pace to build rhythm.
Run 5 to 7 of these to build rhythm and strength.
Last 3: Description:
- The last three hurdles are setup on the marks, this is used for 300 hurdle training to build strength.
Run 3 to 5 of these to build strength.

Answer 2

First off I don't know how to help with hurdles, because I do long jump and triple jump.

But, I am sure that your head coach can help. My head coach helps with sprinting, hurdles, and relays. So asks your coach. Also what the junior and senior girls said is true. That's because you naturally run that way. Learn that from my head coach.

So, right now just go with what the other girls said and ask yor head coach.

Answer 3

Im a hurdler of several years and girls form will differ from guys greatly. Girls are going to be stretching over the hurdle and relying on their strides. Guys are going to be relying on their speed. If your right lead leg your left arm should be in front of you as if your looking at a watch on your hand. If your left lead vice versa. Remember to snatch your trail leg. Your trail arm should be at your side or however you feel comfortable, But dont swing it around or send it in directions, keep it close to your body.

Your leaning problem was a problem of my own, Drive up from the knee and not the hip. Knee up, heel up, toe up and center your body, dont drag one side.

I dont recommend going over hurdles with weights, Im not sure about running with them. I never did.