11/24/2008

400m Hurdles With Kim Batten The Event

Terry N. Long
z Hurdle Heights Men=36” Women=30”
z Race Distance 300m(8h) 400m(10h)
z Start to 1st Hurdle M & W = 45m
z Distance Between Hurdles M & W =35m
z Last Hurdle to Finish M&W 300H = 10m
400H = 40m
z Stride Pattern
z Men - Start to 1st Hurdle = 21-
21-22, Between Hurdles = 13-
13-15
z Women – Start to !st Hurdle = 23-
23-25; Between Hurdles = 15-
15-19

General Concepts about 400 Hurdlers WEIGHT ROOM PROGRAM

z Tend to be very versatile athletes z General Strength Training
z Stress Total Body Development
z Many come from multi-
multi-event backgrounds
z Squats, Cleans, Lunges
z Kim started as a Sprinter/Triple Jumper z Teach Relationship Between Strength & Hurdling
z Evolved
E l d into
i t 100H & 400H z Emphasize Core Strength With Ab work
z Due to this versatility, they may not have z Be Patient with Young Athletes
a lot of time for specific hurdle training z Develop into More Specific Training for
older athletes
z Try to Teach Good Nutritional Concepts

GENERAL CONDITIONING HURDLE DRILLS

z High School = Multi Sport Athlete z Teach Static Drills First
z Demonstrate Technique Desired
z Collegiate/Elite = Fall Program for Base z Sprint Drills for Overall Running Technique
z Work to Develop Endurance Base i.e. 800m z Hurdle Walkovers, Can
Can--Cans, Trail Leg, Lead Leg
z Short
Sh t Trail
T il Running
R i ini Fall
F ll z Step Over
Over, Step Back over 30 30--33” Hurdles
z Circuit Training on Grass Infield
z Progress to Moving Hurdles Drills – 30” – 36”
z Trail Leg Only, Lead Leg Only, Down the Center
z Diagonals with exercises at each corner of field
z One Step, Three Step, Five Step Stride Pattern Drills
z Figure 8’s on grass for ‘Interval Training’
z Incorporate Hurdle Drills into Daily Warm Up
z Hill Training + Stadium Steps
z Daily Warm Up also becomes Meet Warm Up
z Plyometrics & Medicine Ball Work

1
 11/24/2008

CRITICAL FACTORS IN
TECHNICAL CONSIDERATIONS
PERFORMANCE – From Ralph Mann
z The Start through the Second Hurdle
z ANTHROPOMETRIC POTENTIAL – Inherited Body Build z Some trial and error work to establish pattern
z STRENGTH POTENTIAL – Static, Elastic, and Dynamic z Maintain Velocity through & Off the Hurdle
z ENDURANCE POTENTIAL – Strength & Cardio-
Cardio-Pulmonary z Do Start Trainingg with FULL RECOVERY
z MENTAL POTENTIAL
O – Difficult
iffi l to Measure
z MECHANICS POTENTIAL – Ability to put body into positions z 400H and 100H Technical Differences
z CONDITIONING POTENTIAL – Ability to tolerate Work z Abilityto Apply Force @ Takeoff
z LEVEL OF PHYSICAL DEVELOPMENT z Traversing the Hurdle
z Tolerating Force in Landing
z Begin to Running to next Hurdle

400 HURDLES TECHNIQUE RUNNING THE 400 HURDLES

z Tips on Body Positions
z Center of Mass In Front of Drive Leg @ Take Off z 300H more of a sprint/hurdle race
z Hips ‘Square’ … Don’t allow to ‘open’ during hurdle clearance
z Arms Used For Balance & Reflect Technical Issues z Key to 400H is being able to run the last
Shoulder, Elbow, Arm lead action over hurdle
100m!
z
z Don’t Force Arm/Elbow too close to torso

z Unhurried Hurdle Clearance z Conditioning

C diti i for f ‘Flat
‘Fl t Races’
R ’ nott the
th
Strive For Good Balance at Touchdown
z
z Develop Slightly Higher Trailing Knee Position to Set Up Longer
same as conditioning for the 400H race.
First Stride coming off the Hurdle. Different from 100H
technique! Don’t ‘reach’ z Therefore you must do ‘conditioning’ work
z Stress Stride Length in First 3 Strides Off the Hurdle to set up
rhythmic run to next hurdle rather than! stretching late
over hurdles in addition to ‘flat training’
z Technique Changes in Fatigue State!
z Train to run the 3rd 100!

HURDLE TECHNIQUE 400 HURDLES WORKOUTS

z Head Slightly Forward z Batten’s Drill @ Race Pace
z Aggressive Arm, z 300--200 over hurdles w/200jog
300
Elbow, Shoulder lean
recovery…1 – 2 sets. 20 20--30min recovery
z Slightly Bent lead leg
z Repeat
R t 150’
150’s on front
f t and db
backstretches
k t t h
z Note left arm away
from hip
for speed and stride pattern. Walk back
z Relaxed Posture z 2-4-3-1 + 200
z Run Through Hurdle z Full Recovery Start through 2 2--3 IH
z Do Hurdle Training in Fatigue State!