Rod Robison Phillipsburg High School

Panther Hurdle Drills and Workouts The first thing to remember about HURIILING is that it is a skill. The only way to improve a skill is by repetition. A serious hurdler will work on hurdling in the off-season. At Panther track practice, hurdlers do the team warm up which is a dynamic warm up. Then we do hurdle drills everyday. These drills consist of getting over 30 - 50 hurdles before the workout ever starts.

l0Ideas to think about when doing drills or workouts l. Drill for apurpose.

Be aggressive. Attack every hurdle. 2. THINK inpractice- RACE in meets. 3. We run over hurdles, we don't jump them. 4. Hurdles are a SPRINT. The faster you can sprint the faster you can hurdle. That is why we do sprint mechanics also. 5. The hurdles do not have to be atruce height and distance apart when practicing. 6. My hurdlers do not check their watch. We try not to disrupt the sprinting technique. 7. Be patient and stay positive. Hurdling is like any other skill; it takes some time to learn. The good hurdlers do more than just what is asked of them. (There are no tra{Iic jams on the extra mile.t' 8. Hwdling is Sprinting with an attitude. Why sprint, when I can hurdle? 9. The Hurdles ARE an event where hard work can pay off. 1 0. Practice, Practice, Practice, Repetition, Repetition, Repetition.

>>>Hurdle warm up video

-

See Attached

Hurdle Drill Sheet

wEpsrTES

300m Hurdle Workouts 1. I)amn, Damn Hurdle Workout

a. Set up-First two and last two hrndles of 300m hurdle race b. Hurdles-Reduced height 3a"133"

c.

Speed-300m should be 2 seconds slower than race time and last 100m should be a sprint.

d. e.

f.

g.

Rest-15-20 minutes Timed-Yes, keep splits for 300m and 100m Sets-Two Explanation-Start at the 300m mark, run first two hurdles like normalrace, at&ack the cure and run it hard, finish with last two hurdles then cut in to lane I is not already there and try to sprint the last 100 meters. Target times: 300m - should be 2 seconds slower than race time 100m - Boys 16-19 seconds Girls20-22 seconds

Rod Robison Phillipsburg High School

2.

Reoeat 200s dhurdles a. Set up-Last 6 hurdles of 300m hurdle race b. Hurdles-Reduced height 3A"133" c. Speed-90-100% d. Rest-S minutes - walVjog 200m

e.

f.

g.

3.

Sets-3

Timed-Yes Explanation-Start at20Ommark and run the last 200m meters of the race at top speed. Each set is timed. A good rest between is to walk/jog 200m back to start and go again. After all three sets are completed, use this formula: (time 1 * time 2+ time 3) I 3: Answer (Answer/2) x 3 : Estimated time at next meet

100m Sesments

a. Set up-All 8 hurdles for 300m hurdle race b. Hurdles-30"136"

c.

Speed-Race speed

f.

Rest-l-2 minutes between 100s and 10-15 minutes between sets Sets-l-3 Timed-No Explanation-Use blocks on I't 100m. Run each 100m like that segment in the

d. e.

g.

race.

4.

200m Seements

a. b.

c.

d.

e.

f.

g. 5.

up-All 8 hurdles for 300m hurdle race Hurdles-Reduced 3A"133" Speed-75-80% Rest-Run 100m and walk back 100m about I minute rest and run next 200m. 10-15 minutes between sets Sets-2-3 Timed-No Explanation-Run each 100m like that segment in the race. Set

Whackv Hurdles

a. Set up-Set up 8-10 hurdles over the 300m distance b. Hurdles-Set at various highs and various distances apart

c. Speed-75?o d. e.

f.

g.

Rest-l0 minutes Sets-1-2

Timed-No Explanation-Get athletes out of their comfort zone once in a while. Break up the monotony. Don't let them start a habit that every time they run the hurdles that they are on the right marks and the right height.

Rod Robison Phillipsburg High School

400m Workouts 1. 50 Second Sprint

a. Start-Start at the start line of the 400m. Lanes can be used. b. Speed-Sprint c. Rest-15-20 minutes d. Sets-2 e. Timed-Yes

f, 2.

300+

1

a. Start-Start at the start line of the 400m. Lanes can be used. b. Speed-300m : 80-90% 100m : Sprint c. Rest-10-15 minutes d. Sets-2-3 e. Timed-If necessary for maximum effort

f. 3.

Explanation-The goal is to run as far you can in 50 seconds. On the second set, see if you can make it further.

Explanation-This workout works on finishing the 400m race. After running 300 meters, give the runners a one minute rest before sprinting the last 100m.

400m Seements

a. Start-Start at the start line of the 400m. Do not need to run in lanes. b. Speed-See explanation c. Rest-l0-15 minutes d. Sets-2-3 e. Timed-No

f.

Explanation-Athletes will run the 400m dash in 200m segments. Run the first 200m like the start of the 400m dash. Get out, run the curve hmd then settle in after l00m and free wheel down the backstretch to the 200m mark. Rest walk back 100 meters to where the 300m hurdles start. Run the next 200m of the 400m dash as you would in arace. Free wheel the backstretch and as you start into the curve start positioning yourself to make a sprint for &e finish line. Stop at the l00m dash start line and walk back 100 meters. The last 200m should be ran like you are finishing the 400m dash. Start positioning yourseif on the curve and decide when you are going to take off and make a fulI out sprint for the finish line. I like to run 4-8 athletes together so they can leam to position themselves on the curve. Especially when running the 4x400m relay.

:

Rod Robison Phillipsburg High School 1.

Johns onflff

?riner W9rhqut

a, StarJ-Sta* at the statt line of the 400m. Do not run lanes. b. Speed-Sprint c. Rest- 15-20 minutes d. Sets-2 e. Timed-Yes, see attachment

f.

Explanation-This is a Clyde Hart drill&om Baylor University. Runtwo sets with full recovery between them. Add times together and divide by two and look at chart. fnis how fast your athletes should be running an open 400m' to This is especially helpful in the early season when they may not be in shape run a full 400m ut u rptittt. It can also be used as a gage to see if athletes are improving.

t

Target 400m in Seconds 50 51 52 53 54 55 56 57 5B 5e 60 61 62 63 64 65 66 67 6B

69 7A

Meters/ Second 8.00 7.84 7,69 7.55 7,4L 7,27 7.3"4

7.02 6,90 6.78 6.67 6.56 6.45 6.35 6.25

Meters

23,L3 23.59 24.05 2+.5L 24.98 25.44

27,50 28.05

25.gfi 26.36

29,70 30.25 30.80 3 L.35

32.45 33.00 33.55 34.L8 34.65 35.20 35.75 36.30 36.85 37.44 37.95 38.50

28.2I 7,8,68

29.r4

31_,45

Phillipsbure Hieh School rp3:sss,,:Aus513 2 5' c qtq

29.r5

27.29 27.75

5.BB

5.80 5.7L

ZB.60

33,.90

6.06 5.97

6.1"5

?,?-0

7,6,83

29.60 30.06 30.53 30.99

Rod Robison 785-543-4698

Meters 185

31".9L

32.38

Meters 255

Meters 290

Meters

3tr.BB

36.25 36.98 37.70 38.43

40.63 4L.44 47.25 43.06 43.88 44.69 45,50 46.3L 47.13 47.94 48.75 49.56 50.38

32.5L 33.L5 33.79 34.43 35.06 35.74 36.34 36.98 37,61 38.25 38.89 39.53 40.16 40,80

4r.44 42.A8

42.71 43,35 43.99 44.63

39.1"5

39.88 40.60 41_.33

47,A5 42.78 43.5A 44.23 44.95 45.68 46,44

47.r3 47.85 48.58

4934 50.03 50.75

s?5

5l_.L9

52.00 52.81 53.63 54.44 55.25 56.06 56.88

DAILY HURDLE DRILLS MON

Flexibility Series Stretchine on a Hurdle Leq Swings Quad Stretch Hamstring Stretch Hurdle Circles Over-Unders Lead Leg Wall Steps Trail Les Pull Throuqhs Yosa Hip Stretch Seated Hurdle Race

Dymanic Res. Series A Skips B Skips

Standinq Lons & Triple Tuck Jumps Easy Bounds Star Jumps In-Place Skip-Overs

Mechanics Series Lead Leq Half-Hurdles

Trail Leq Half-Hurdles Speed Hurdles Left Leq Speed Hurdles Riqht Les

Speed Series *x