Peter Ventre

Introduction

Run fast and attack the obstacle. Take off as close as possible to the hurdle. Flatten the flight path over the obstacle. Leave the trailing leg late and when it comes into the action, it should be fast and continuous right into the first full stride. Focus attention on the first obstacle. Set up the practice situation precisely and concentrate on becoming skilful at a fast start and an accurate, 8 stride approach. You will come out of the blocks assuming a more upright position sooner than a sprinter and probably you will need to reverse the position of your feet in the blocks. Attacking the first obstacle with confidence is the aim here.

Developing the techniques

The leading leg

The faster you are travelling the further away the takeoff position will be. Because it is important to get over the obstacle and get on with sprinting, a fast knee pick up (bent) is essential if you are to get as close to the hurdle as your speed will allow. Also, unless the leading leg is really fast you have no hope of achieving the strong 'split' position of the legs at take off. Later in the action you can strike for the ground more effectively if the knee of the leading leg is flexed and the toes turned up. If the leading leg straightens over the obstacle this is an indication that you are 'sailing' spending too much time in the air.

Rotation at and across the obstacle

Good clearance technique is dependent entirely on a good take off. Lead with the head pull the chin down strongly before and during take off push forward with the leading arm in order to bring the trunk down lo meet the thigh of the leading leg. Some good hurdlers shorten the last stride. Leading with the head and arm and possibly shortening the last stride are the only ways of ensuring the rotation at the obstacle before take off the trailing leg. Providing that the

Leading leg is bent and fast in action and providing rotation at and across the obstacle is achieved on the ground; the trailing leg can be ignored. It should remain, on the ground for as long as possible, thus achieving the 'split' position mentioned previously. Leave the trailing leg as late as possible. When it comes into the action it should be drawn through and driven into the first stride towards the next hurdle without pause. A posed position over the top of the hurdle should be avoided.

If the trunk position is well forward also, the reaction caused by the trailing leg will not be absorbed in the trunk but by the leading leg striking for the ground simultaneously with the continuous movement of the trailing leg. Thus, on landing you can begin sprinting again without the disadvantage of the shoulders being twisted to the side.
Running between the obstacles is difficult only if the trailing leg acts too early and cannot achieve a full stride.
If the first stride is an adequate one, distance between the obstacles is less of a problem.

Training

'Speed, strength and mobility are vital for the hurdler.
(i) Strength. Perform the same heavy resistance schedule as the sprinter twice a week.

(ii) Mobility. Twice daily for a few minutes practise the 'splits'. Do not do the hurdle sitting exercise. AI all times you must condition yourself to think of the trailing leg performing a fast movement from the ground straight through to the first stride after the hurdle. Do not let anything interfere with the image pattern.

(ill) Speed. Training with the sprinter is not as good as training with other hurdlers. Speed is vital, but do it in the hurdling situation. Too often training is done over only a few flights. Develop the stamina and power you need in the following way.
Perform two sets of five runs. In each set of five perform the first run over six hurdles and add a hurdle after each run, performing the fifth run over ten obstacles. When you are really powerful you can complete two sets of five runs. Meanwhile, do as many as you can until fatigue sets in.