UKA-Malcolm Arnold Hurdling Masterclass
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Transcript of UKA-Malcolm Arnold Hurdling Masterclass
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THE ACQUISITION OF SKILLS
and the understanding of Hurdling Technique
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WHAT IS SKILL? WHAT IS TECHNIQUE? DO WE TEACH SKILLS OR TECHNIQUE?
TECHNIQUE An accepted pattern of movement
e.g. the lead leg in Sprint Hurdles Male / female differences - straight leg / bent leg
A technical model for an event (and variations) The correct way of doing an event
SKILL The technique applied to the competition situation Converting a good technique in a closed training situation, to a very good
skill in competition (- preferably a winning skill in competition) Big psychological elements
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IS THERE AN IDEAL AGE FOR SKILL ACQUISITION?
YES! Establish the fundamentals of techniques before the pubertal growth
spurt Earlier for females (say - up to 12 years) Later for males (say - up to 14 Years)
REMEMBER
Skills taught well remain forever Just as skills taught badly will!
Thus coaches who work with young people are VERY IMPORTANT.
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SKILL LEARNING MADE EASIER
KINAESTHESIS What is this?
visual perception of muscular movement
physical mimicry
The ability to see a skill and reproduce it
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AIDS TO SKILL ACQUISITION 1
VISUAL AIDS
Approximately 80% of what is learned is from visual stimulus
USE for demonstration Live performances Video Film TV performances Wall charts Sequence photos
To enthuse learners and reinforce competent athletes
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AIDS TO SKILL ACQUISITION 2
MANUAL HELP Putting athletes into and through positions
Describe?
VERBAL GUIDANCE & ENCOURAGEMENT Distinguish between guidance and encouragement! Beware of jargon - athletes may not understand you So - Ask yourself - does this athlete understand me?
KNOWLEDGE OF RESULTS Use to motivate, not denigrate Dont use untruths!
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THE ATTITUDE OF COACHES WHEN ANALYSING SKILLS
Analysis of technical faults
Coach 1 The joy and delight of finding something wrong! Analytical and hyper critical
Coach 2 Good analysis Positive correction
ANALYSE - INTERNALISE - EXTERNALYSE
POSITIVE CORRECTIVE COMMENTS
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AIDS TO SKILL ACQUISITION 3
MOTIVATION
Learning must be fun and enjoyable
Proper and reasonable praise from the coach
IT IS POSSIBLE TO LEARN SKILLS BADLY.
BAD SKILLS STAY WITH AN ATHLETE LONGER THAN GOOD SKILLS
THE YOUNG ATHLETE MUST BE TAUGHT WELL
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A PATTERN FOR LEARNING SKILLS
DEVELOP IN A CLOSED SITUATION Concentration without distractions is essential
No outside interferences Pushy parents Friends Boy / Girl friends Mobile phones
Limit competition until the skill develops well
Good practice makes good skills
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COMPETITION & SKILL LEARNING
As competence develops, open the learning situation
HOW?
Introduce competition gradually, within the training group
Then, progressively intensify competition
Some athletes progress faster than others
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TECHNICAL ANALYSIS OF AN EVENT
UNDERSTAND YOUR EVENT
Compile a technical check list for your event
For example the LONG JUMP has 4 basic parts
Run up Take off Flight Landing
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TECHNICAL ANALYSIS OF AN EVENT
CHECK LIST
Run up Length Postural changes Speed changes
Take off Contact leg Free leg Trunk / head positions Arm actions
Flight Which technique? Body positions Body position change in flight
Landing Depends on flight efficiency Efficient leg carriage into landing
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TECHNICAL ANALYSIS OF AN EVENT
LONG JUMP check list
Fundamental Straight forward Essential to all levels of performer
BEGINNER ---------------> OLYMPIAN Same technique Same points Different levels Different physical status
Develop each technical point simply and without complication
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YOUR CHECK LIST FOR SPRINT HURDLES
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TECHNICAL ANALYSIS OF AN EVENT
UNDERSTAND YOUR ATHLETES Capabilities Potential Mind set
OBSERVATION OF PERFORMERS Use a variety of observation points - side on, front on, rear. Correct just ONE POINT AT A TIME - the brain can rarely handle more Observe from a distance Think hard before you make judgments, then Engage brain before speaking
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TECHNICAL ANALYSIS OF AN EVENT
FAULTS & CORRECTIONS Correct major faults first
Tackle small points last
Know what causes a particular fault. If you cant work it out, talk to your athletes and other coaches
Be positive and to the point when discussing faults
Too many coaches enjoy fault finding and become nit pickers.
Athletes dont enjoy fault finders, but they do enjoy eradicating faults and improving their performance from positive coaching input
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SPRINT HURDLES
Technique
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2_Rabstyn_1240.m4v
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Qualities of an Athlete
You are what you are!
HEREDITY Genetics Response to training stimuli Important part of talent identification The competitive gift
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Qualities of an Athlete
You are what you do! Training
Motivation in todays society Lifestyle Correct training and coaching (Craig example go to ankles!)
The earlier the athlete begins proper training, the fewer mistakes they have made
The right athlete with the right coach?
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Coach athletes first not the Hurdles event!
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Basic Biomechanics
Constants
and
Variables
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Constants
Hurdle dimensions according to event
Start to hurdle 1 Distance between hurdles Last hurdle to finish
Stride patterns (almost!) Height of hurdles
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Variables
The qualities of the athlete Speed, strength, height, length of leg, height of c of g., natural stride length
Specific hurdling fitness Nature of the track Direction of the wind Nature of the competition
Easy or hard race, qualifying, major final etc.
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Compromises Womens hurdles
Not much compromise Stride length between relates to normal sprinting Path of centre of mass doesnt oscillate too much
Should the height of women hurdles be raised? (International maybe, Club no!)
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Compromises
Mens Hurdles Large compromises
Stride lengths Hurdles heights
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Developing Acceleration and Speed Sound conditioning
Cardio vascular fitness Endurance strength (circuit training & core strength)
Elastic and absolute strength Mostly bar and disc Some plyometrics
Neuro muscular co-ordination Running and hurdling regularly near to absolute speed Sound, endurance proof technique
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RACE PATTERN
Reaction Early strides Prep for hurdle 1 Landings Running between Takeoffs Finishing RUNNING IN THE TUNNEL
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Sprint Hurdles start
7 or 8 strides to H1?
Postural changes from start to H1 Differences between sprinting & hurdling
How do athletes lose distance from start to H1?
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Starting for Sprint Hurdling
Set pattern of 8 (or 7) to the first hurdle A very accurate take off point before hurdle 1 Setting a flat trajectory over and after hurdle 1 Postural changes through the strides to hurdle 1
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Starting
The shorter the distance, the more important the start Understand starters, their assistants and their tasks Understand the starting rules (IAAF and UKA rules )
On your marks, Set , Bang Procedures
Going to the mark promptly Not delaying the start Warnings
Holding times On your marks Set
Coach and Athlete discipline
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Reaction times after the gun has fired
If the athlete reacts faster than 100 milliseconds (1 tenth), it is a false start
Reaction time is taken from rear foot (between 100 and 140 ms is very good)
Front foot reaction times reflects the long, strong push against the block and is usually between 400 500 milliseconds
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Ranges of reaction times Men usually have faster reactions than women
The lower the performance level, the greater the difference
100 metres hurdles range (2003 Paris) Heats .120 - .275 S/F .125 - .218 F .146 - .172
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Reaction time ranges
110 mtrs hurdles (Paris 2003)
Heats .133 - .288 SF .129 - .270 F .140 - .159
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Reaction times!
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Starting
Mental focus at the start Listening Concentrating The connection between the starters commands, athletes neural
systems and athletes reaction to commands Reacting to commands No anticipation
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2_Pickering_Start2_HS.mpg
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Sprint Hurdles start
Different from sprint start - why? Modified set position Upright, sighting H1 at stride 4 or 5 Postural preparation for H1 clearance Variety of stride length to H1 Accuracy of take off foot
Too near Too far Consequences
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Starting for Hurdling
2_Starts_CJ_&_MM_1992.wmv
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Key technical points for Hurdling technique
Fast sprinting allows fast hurdling Hurdlers sprint pbs are significant
Hurdle clearance Take off Clearance LANDING!! .. And returning to sprinting
Running between hurdles
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Technique over hurdles
Different for each athlete, bearing in mind constants & variables
Womens technique v. mens technique?
Match technique to the athlete and the hurdle dimensions
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Hurdles technique
Accurate take off point to ensure Flat path of c of g Continuation of acceleration from 0 to v max.
Poor take off point equals Steep take off angle or Landing on the hurdle, which means
Delayed return to sprinting off the hurdle
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Hurdles technique
Drive at the hurdle Flexed knee short levers move quickest
What happens if you take off too close to the hurdle?
What happens if you take off too far away?
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Athletes too big for the hurdles dimensions? Take off too close? Causes modified lead leg action
Constants and Variables !
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Hurdle technique
Drive at the barrier with the heel Do not hit hurdles, especially in the acceleration phase the first 4
hurdles WHY?
Try to reach top speed as quickly as possible in a hurdles race Maintain top speed from H7 by holding leg turnover to race end
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Hurdle technique
Downward action of the foot Anticipate the return to sprinting Strong landing position Dont let the hips sink Control the arms returning to sprinting action THIS IS A VERY IMPORTANT POSITION
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Poor landing off H1
2_LC_Poor_H1.AVI
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World_Cup_Madrid.avi
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Important!
Land - and run
Return to sprinting for three strides
This is where hurdlers achieve fast times
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2_Rachel_Mel_Hurdling.mov
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2_Rachel_Mel_Hurdling.mov
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Running in the Tunnel
What do I mean by this?
Concentration on self Other hurdlers Distractions Early mistakes Late mistakes
Determining your race control
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Beijing womens final
2_Beijing_Womens_Final.m4v
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Race pattern
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2_Drills_CJ_McKoy_Norway.avi
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2_CJ_McKoy_Drills.avi
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2_Deval.mov
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2_CJ_1_Between_Cardiff.avi
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2_Pre_Barcelona.mov
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2_Clip-2008-05-29_11_A.mov
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2_Clip-2008-05-29_B.mov
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2_Clip-2008-05-29_C.mov
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2_LC_Hurdles_1.avi
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Imbalance & speed loss from hitting early hurdles Try not to hit the first four Hurdles.
2_LC_Poor_H1.avi
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2_Scott_Oliver_Robles_Head_On.m4v
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Working in the engine room
Strength Training Theory and Practice Sprints & Hurdles
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AIMS
To develop foundation strength
To develop event specific strength
To toughen the body (NOT PREVENT INJURY!)
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Strength
The ability to exert force against a resistance
In Track & Field events forces and resistances differ according to events
Therefore, there are numerous principles to understand
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When do we begin?
Peak growth periods are approximately 12 14 yrs in females 14 16 yrs in males
Maximum benefit from resistance training usually begins 6 12 months after peak growth period
Strength training at this point ensures biggest strength gain, due to high number of growth and strength related hormones that circulate round the body at this time
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Body proportion changes during growth
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Puberty
Both males and females put on weight during puberty, thus affecting their strength/weight ratio
This makes it difficult to maintain performance improvement, especially for females
Strength training at this point will help counteract this trend in performance stagnation
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Indicators
Athletes should learn lifting skills, without heavy loadings, before the peak growth period
Young people learn motor skills (good skills and bad skills!) better at this stage of their lives
Badly learned skills are difficult to correct Once this ideal period is gone, it is gone forever!
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Injury prevention
If you want to avoid injury through powerful activities, do nothing and become a couch potato
or prepare properly through proper core strength and conditioning work
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First Principles
Learn sound techniques of lifting for Safety Lifting efficiency
Begin with a solid foundation of cardio vascular fitness and good local muscular endurance
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Then
Understand that the body is a very adaptive mechanism Develop specific strength according to event needs Specific strengths can be developed depending upon how the muscle
groups are exercised and loaded
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Understand..
Overload
Adaptation
Proper work in the gym (experiences on training camp)
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Strength Types
ENDURANCE
A fundamental requirement for all athletes
Endurance events have further specific requirements
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Types
ELASTIC (REBOUND) STRENGTH
AKA Power
Basic requirement for any explosive athlete
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Types
GROSS STRENGTH
Basic requirement for athletes in explosive events
An important component of elastic strength (power) development
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Training Principles
Progressive overload
Specificity
Reversibility Quick gain v slow gain
Acquisition and retention of strength
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Understanding lifting terminology
1 repetition maximum (1RM)
The heaviest weight an athlete can lift with one effort of each particular lift (eg a bench press)
Establish 1 RM how? Estimate 1RM with young athletes
Plan programmes using %s of 1RM
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Terminology
Repetitions The number of times the bar is lifted in 1 set
Sets The total number of repetitions of 1 exercise within a training session
E.g. 3 sets of 6 repetitions. The rest period within each such set would be near complete recovery
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A Regime for strength development
Components The desire to work hard in the gym Core strength Low intensity, high volume circuit training, covering ABS, UPPER BODY,
HIP FLEXORS and surrounding areas & GENERAL CARDIO VASCULAR WORK.
High rep foundation work, then Low rep, high weight adaptation work
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Relationship between sets and %s of maximum
Relative Intensity % of maximum No. of reps. per set.
----------------------------------------------------------------------------- Maximum 100 1 Sub maximum 99-90 2-3 High 1 89-80 4-6 High 2 79-70 7-10 Moderate 1 69-60 11-15 Moderate 2 59-50 16-20 Low 1 49-40 21-30 Low 2 39-30 31 +
Adapted from "Fundamentals of Sports Training". [Matveyev - 1977].
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Periodisation of Strength Training
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Methodology
Note how event strength is produced Include endurance strength circuits Include core strength exercises, especially to eradicate weaknesses Change stimulus quite regularly the body gets used to a constant
similar stimulus and stops adapting Recognise excessive tiredness
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How long?
.. Should each preparation period last?
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Circuits in Prep 1 - 3
Circuit types 2 after each lifting session from these 4 circuits Abdominals General CV Hip flexors Upper body
8 exercises per circuit, 3 circuits 30 seconds per exercise, continuous, but 2 mins between each circuit
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Circuit training
4 types of circuit Abs, Hip flexors, Upper body, General
Initial preparation 4-6 weeks 3 sets of 8 exercises 15 seconds each exercise, 2 minutes between sets 2 circuits per session
Then Same, but 30 seconds each exercise
Competition 10 reps per exercise
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3_Abs_and_HF.m4v
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General Circuit
3_General_Circuit.wmv
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Hip Flexor Circuit
3_Circuits_HF.wmv
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Upper Body Circuit
3_Circuit_UB.wmv
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Abdominals Circuit
2_Scott_Oliver_Robles_Head_On.m4v
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Hamstring & Core exercises
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Core Exercise examples
3_MJ_Core_Activities.m4v
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BUT
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BUT
Having seen Circuit and Core exercises, I still like the idea of
Dynamic stability exercises rather than
Static stability exercises
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Preparation 1
Strength activities Sets of 3 with 10 repetitions x 60% max Sets of 3 with 8 repetitions x 65% max
LIFTS Power clean Hang clean Snatch Hang snatch Bench Half squat
Frequency 3 sessions per week
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Preparation 2
Strength activities 3 x 6 x 75% 5-4-3-2 reps x 80%, 85%, 90%, 95%
Lifts Bench press Half squat to thighs parallel Power clean
Frequency 3 per week
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Preparation 3
Strength activities Continue as Prep 3 for developing athletes For advanced athletes
3 x 6 x 75% 3 x 3 x 90% 3 x 2 x 95%
Lifts as prep 3 Frequency 3 per week
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Competition
Strength activities 3 x 6 x 75% + 12 rebound jumps for power cleans 3 x 6 hang snatch starts x 60% 10 repetition circuits
Frequency 1 session every 7 10 days depending on competition
frequency and importance of competition
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Basic lifting exercises
3_Half_Squat_Modified.mov
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Bench Press
3_Bench.mov
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3_Basic_Lifts.wmv
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Plyometric activities?
Dont forget that running and hurdling are plyometric activities.
Be vigilant if you add extra plyometric elements to your schedules.
Prepare properly for these exercises. Is there an element of danger in plyometric
activities? Can power be developed in a better or safer
manner?
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1 repetition maximum examples
See Weight_Training_Charts.xls
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Sprint Hurdles
Training
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The Starting Point
You are what you are Heredity Environment
Home Culture
You are what you do Training regime Work rate Consistency
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Physical Preparation for Sprint Hurdlers
ELEMENTS Preliminary preparation
Cardiovascular improvement Muscular endurance
Speed Development phase Reaction capabilities Acceleration Absolute Endurance
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Training to Race
Periodisation and competition pressure Double Single Multiple Managing the training year according to competition cycles
The training year Tailoring the training year to an individuals competition
programme Pre preparation Competition
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Annual Plan (2 x 6 months) PLANNING SHEET
ATHLETE: _________________________ E V E NT: _______________________________ YEAR: ________________
MONTH October November December January February March WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 DATE 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 7 14 21 28 COMPS UK IN
DOOR TRIA
LS
WORLD
INDOOR
COMP. DATES
Feb 13 / 14
March 12 / 14
PHASE 1 1 1 1 1 1 2 2 2 2 2 R R Week beginning Sundays
PHASE 1 2 3 4 5 DATES Week 8 1RMS
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Training Progressions
TRAINING PROGRESSIONS
NAME: ___________________ E V E NT: ___________________________________ D A T E S: __________________________
DAY Phase 1 dates Phase 2 dates Phase 3 dates Phase 4 dates Sun
Mon
Tues
Weds
Thurs
Fri
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Weekly Training Schedule INDIVIDUAL ATHLETE PLAN NAME: DATES: DATE
WORK PLAN
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
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TRAINING ACTIVITIES RELATED TO THE ENERGY CONTINUUM
There should be good reasons why coaches prescribe training activities
The reasons should follow a logical and justifiable process, based on Sound physiological reasons
Racing patterns
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UNDERSTANDING FUEL PATHWAYS ATP is resynthesised in different ways Its use and resynthesis is demand led
NOTES: This chart is a generalisation, to help coaches towards a first understanding of the energy continuum. Refer to the training activities related to energy pathways Once understood in this simplistic form, more specialist exercise physiology texts should be consulted
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Explanation of Training Terms (from previous slide)
Acceleration runs Tempo runs Absolute speed runs Intensive Intervals Extensive Intervals LSD Jogging
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Acceleration running
Aim to develop absolute speed
Build to maximum speed Hold maximum speed Slow down
Example 30 build + 60 absolute 20 build + 50 absolute
Complete rest recovery between each repetition
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Tempo runs
Aim to develop absolute speed and some speed endurance A long build up to absolute Will involve technical development
Example run 90 metres Build over 60 metres, absolute for 30 metres
Walk back recovery between repetitions
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Absolute speed runs
Aim to run at race pace or faster
Runs from blocks to absolute Flying runs
Flying 30s timed after full approach. E.g 30 + 30 Downhill runs (watch technical compromise) Towed runs Wind assisted runs Complete rest recovery between repetitions
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Intensive intervals
Aim to develop absolute speed and endurance
Example 1 5 x 60 metres timed or 5 x 100 metres timed or 5 x 200 metres timed
Rest intervals 4 x 10 minutes + 1 x 15 minutes (continued)
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Intensive intervals
Example 2
Turnabouts 3 x 4 x 50 metres
30 seconds between runs 5 minutes between sets
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Extensive intervals
Aim - Aerobic improvement, to develop stroke volume Sprinters & hurdlers find this work difficult
Why? Interval training
A period of running to raise HR to 180 bpm A period of rest to allow HR to fall to 130 bpm
In a series of repetitions, say 2 x 10 x 200 metres
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Long, slow distance running
Aerobic improvement
Probably inappropriate for sprinters & hurdlers
Steady running at low HR levels 130 150 bpm
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Jogging
Aerobic improvement
Pre session warm up Post session warm down Low HR Relaxed running for relatively short periods of time
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Weekly division of Labour!
3 days track 1 running preceded by conditioning drills 2 hurdling & running preceded by hurdling drills
3 days gym 3 Olympic lifting + circuits + core strength
Usually, I dont mix track & gym why not?
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400 metres Hurdles
Weekly division of labour
4 running 2 gym
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HURDLING ACTIVITIES WITHIN THE TRAINING YEAR
Drills Trail leg, lead leg & over the top
Phase 1 - no hurdling (4 - 6 weeks)
Phase 2 - hurdling - 5 between stretched - 3 between brought in
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HURDLING ACTIVITIES WITHIN THE TRAINING YEAR
Drills continue throughout the year, before every session and competition
Phase 3 - hurdling - 4 x 8 H ---> 4 x 12
Pre Competition - Blocks, Set up H1 & H2 Then - e.g. 1 x 2H, 1 X 3H, 2 x 5H
or 4 x 10H (H1 normal, H2 - H9 minus 3, in one foot
length)
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Typical Competition Warm Up
Aerobic jog - how far? Stretch
Static and / or dynamic Running drills Stride Hurdles drills Report for competition Set up blocks / practice start TIMING OF WHOLE WARM UP PROCESS
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Preparation 1
Laying foundations Cardio vascular activities
OXIDATION1 (Up to 90 minutes) Steady state running (HR at 65 85% HR max) Extensive interval training (HR as above) Circuit training (low intensity exercise) Core exercises
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Conditioning Drills
4_WU_Conditioning_Drills.wmv
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Hamstring and Core Exercise examples
4_Craig_Core_Exercises.wmv
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4_MJ_Core_Activities.m4v
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Training activities in 1 week
Preparation 1 2 x 4 x 150m 3 mins + 5 mins 3 x 6 x 200m hill 15 degree incline, jog back + 3 mins 3 x 6 x diagonals (total 7500 mtrs) aerobic Lifting 3 sessions
2 @ 3 X 10 X 60% 1 @ 3 X 8 X 65% + CIRCUITS
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Training activities in 1 week
Preparation 2 2 x 5 x broken 150 walk back & 5 mins Hurdles drills + 4 x 6H + 2 x 4 x 60m turn about Hurdles drills + 4 x 12 hurdles
Lifting 3 sessions 2 @ 3 x 6 x 75% 1 @ 5-4-3-2 @ 80-85-90-95% + circuits
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Running / Hurdling activities
Preparation 3 150+100 x 2 x 2. 30s + 5 mins + 10 mins Hurdles drills + 4 x 6H from blocks + 5 x 60 metres 4 x 12H from blocks
Lifting 3 per week as in prep 2 + circuits
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Training activities
Pre competition 5 x 100 m Hurdles drills + 2 x 2H + 2 x 4H + 1 x 5H + 5 x acceleration 70s (20+30+20) Hurdles drills + 4 x 5H + 3 x 30m elastic tows
Lifting as prep 3
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Training activities
Competition Training will fit in the competition programme Lifting will go to 1 session every 7 10 days Intensity will be high Volume will be low Rest and freshness will be important
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Control Tests
Pre Competition and Competition periods Starting
0-10-30 metres Endurance Speed (last 30 metres timed)
60 + 30 50 + 30 40 + 30 30 + 30
Double flying 30 30 build 30 absolute 20 cruise 30 absolute
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Control Tests
Endurance speed 5 x 100 metres
2 @ easy speed - 11s 10 minutes between 2 @ sub maximal - 10.8s 15 minutes between 1 @ absolute sub 10.2s
Real time of above is actual time + start reaction time from blocks
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Control tests
Absolute speed Flying 30 metres
30 build + 30 absolute x 6 reps Complete rest recovery between reps
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Control Tests
Hurdles touch down times Individual touch down times difficult (lack of accuracy compared to real times) Start to H8 (for example) easier to be accurate and relevant. I use start to touch down H10 x 4 reps as a guide to hurdles endurance.
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Absolute Speed figures achieved by sprinters
1988 Olympic Games, Seoul DeLoach 50 150m in 200 9.06s Lewis 9.21s
Flo Jo 9.21s Grace Jackson 10.06s
Are these absolute speeds represented in your training programmes?
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Example test times - sprinters 0-10-30 from blocks competition training
Athlete Pb 60mtrs Pb 100 mtrs 10 mtrs 30 mtrs Jason Gardener 6.46 9.98 1.84s 3.90s
Craig Pickering 6.55 10.14 1.90s 3.98s
Ryan Scott 6.67 10.28 1.87s 3.98s
Marvin Riley 7.11 11.00
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Example times - Sprinters
Flying 30 metres (build 30 mtrs + 30 mtrs absolute)
Athlete 30 metres Jason Gardener 2.74s
Craig Pickering 2.73s
Ryan Scott - training 2.77s
Ryan Scott competition in 60m race
2.75s
Linford Christie (Seoul 1988 100 m final)
2.58s (30 60 mtrs)
Ben Johnson 2.53s (disqualified)
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Example times hurdlers
Athlete Flying 30 metres 10m 30m with hurdles
Colin Jackson (12.91s) 2.72s
Mark McKoy (13.08s) 2.72s
Rachel King (13.07s) 3.15s 2.13s 4.73s
Refer to other race data Accurate touch down times are hard to gather in training!
MA_1_Acquisition_of_Hurdling_SkillsMA_2_Sprint_Hurdles_TechnicalMA_3_Lifting_TheoryMA_4_Sprint_Hurdles_Training