Monday, February 10, 2014

Hurdles

Here are a number of videos to help hurdlers with instruction, technique, drills and to give examples of various common hurdle training items.

All track and field athletes can benefit from hurdle mobility drills.  Here's a good video with a number of common exercises demonstrated:

Hurdle Mobility Drills-
http://www.youtube.com/watch?v=8brPabMEVE0

Routine:
Step Overs, One Foot Over Each Hurdle
Step Overs, Two Feet Over Each Hurdle
Backward Step OVers, One Foot Over Each Hurdle
Sideways Step Overs with Rhythm
Hurdle Holds, Step Overs with Lead and Trail Leg
Step Overs, Squat Unders - Hurdles at Different Heights
Sideways Step Overs, Squat Unders - Hurdles at Different Heights

Hurdle Walking Drills-
http://www.youtube.com/watch?v=aGA-myGjMUc
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Aeita Raphael Hurdle Training-

Aeita was a fantastic hurdler at UCLA and she breaks down a number of warmup activites, hurdle drills, and exercises specific to hurdlers.

Introduction and Warmup Explanation-
http://www.youtube.com/watch?v=UyJKQ2VKoQ8

Warmup A, B, and C Skips, High Knees, Carioca Kick, Butt Kicks, Window Washers-
http://www.youtube.com/watch?v=v1Rv2pvJJ2M

Hurdle Warm Up Drills - Leg Swings, Hip Flexor, Flexibility, Trail Leg Drill-
http://www.youtube.com/watch?v=9DWgqsYtPig

How to Determine Lead Hurdle Leg-
http://www.youtube.com/watch?v=OCcZWg0j7cE

Carioca Hurdle Drill - Inside, Outside, Down and Back-
http://www.youtube.com/watch?v=KIalUTX36M8

Skipping Hurdle Drills - Lead Leg, Trail Leg, Walking Skip Over-
http://www.youtube.com/watch?v=JugWQRlAK2o

How to Alternate Steps-
http://www.youtube.com/watch?v=M4wrR_4QYEE

Quad Raise Exercise for Hurdlers-
http://www.youtube.com/watch?v=YOc_6s0_tYI

Bounding Drills in the Grass-
http://www.youtube.com/watch?v=bawjQioW0cM

Stadium Drills - Double-Leg Hops, Single-Leg Hops, Lunges-
http://www.youtube.com/watch?v=g91OLCDYmlA

Straight Leg Skip Drill-
http://www.youtube.com/watch?v=3xE1o1Qflxw
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Various Instructional Hurdle Drills-

Here's a high school track and field team going through early-season hurdle drills:
Kingswood Hurdle Drills-
http://www.youtube.com/watch?v=uk6sMLUOXp4

...and another - O'Neill HS in Nebraska doing drills-
https://www.youtube.com/watch?v=ATUfTQ7tESE

Here's a great drill to pull the trail leg faster:
Hurdle Explosive Trail Leg Drill-
http://www.youtube.com/watch?v=H1ADZofoPY0

Some wonderful hurdle drills with queues:
David Warren Hurdle Drills-
http://www.youtube.com/watch?v=tiZCcY7Vg3k

An interesting video on how the IAAF teaches hurdle progression:
IAAF Hurdle Progression-
http://www.youtube.com/watch?v=CiF-yTKeO2o
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Tony Veney Hurdle Drills-

Coach Veney has a lot of knowledge around sprint and hurdle mechanics.  Here are a couple of great hurdle drills he uses and why:

Trail Leg Slide Drill-
http://www.youtube.com/watch?v=Z-5LtqNXOFE

Leg Swings Hurdle Drill-
http://www.youtube.com/watch?v=PvxHsm03-2Y
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One-step hurdling is great practice because you get to go over lots of hurdles without the stress and strain of sprinting to get that same repetition.  Incorporate lots of these into your hurdle training.

One-Step Hurdle Drill-
http://www.youtube.com/watch?v=MID3aAx4oa8

...and another-
http://www.youtube.com/watch?v=nePtkOyWHOs

Steve McGill - One-Step and Three-Step Drills-
http://www.youtube.com/watch?v=UA8eraZifhI
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Jenny Pacey breaks down hurdling technique and performs the drills here:

Hurdle Technique-
http://www.youtube.com/watch?v=jcL8Te2W2n0

Sprint Start Technique-
http://www.youtube.com/watch?feature=endscreen&NR=1&v=Drdm1WsRQwA

Lead Leg Drill-
http://www.youtube.com/watch?v=k630E4mskxA

Trail Leg Drill-
http://www.youtube.com/watch?v=-k9WGZQlVEM

Hurdle Walking-
http://www.youtube.com/watch?v=Uno2NASPX6s

B Skips-
http://www.youtube.com/watch?v=fdKdTxZ6cMI

High Knees-
http://www.youtube.com/watch?v=teS7o-kR0aY

Butt Kicks-
http://www.youtube.com/watch?v=rzt1GeT2fDM

Ankling-
http://www.youtube.com/watch?v=NogX-AvZd3Y
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Great Hurdle Races:

Nebraska State High School Championships 2011 - Hurdles Races:
https://www.youtube.com/watch?v=OGlrbZVTVz8
...particularly watch LaQue Moen-Davis.  She is amazing!

Womens 100m Hurdles - 2008 Beijing Olympics:
https://www.youtube.com/watch?v=M0JybqmsF9w

Mens 110m Hurdles - 2004 Athens Olympics:
https://www.youtube.com/watch?v=V09H08Q0UQA
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