Hurdle Performance: lead arm technique advancement - The ...

especially controls the degree of rotation. The external oblique controls rotation and sidebend of the
trunk, as well as excessive back arch (leaning back) coming off the hurdle.
Figure 7: Gluteus
Maximus
P
I
AB
B
AM
M
Figure 8: Iliacus (I), Pectineus
(P), Adductor Brevis (AB),
Adductor Magmus (AM)
Two other key players in this process of rotation and sidebend stabilisation
are the gluteus maximus (Fig. 7) and the gluteus medius at the hip. The hip
muscles also control the pelvis and thigh during weight bearing and
propulsion. The gluteal muscles (buttock) in particular control thigh and
pelvic position over the foot.
Knee lift from the hip flexor muscles is important to drive the lead leg over
the hurdle and to bring the trail leg through. If the deep hip flexor (iliacus) is
weak or inefficient, the pelvis rolls backward, causing dropping the chest or
causing the pelvis to rotate excessively over the hurdle.
Other key components include a range of muscles in the groin and upper
leg region including the pectineus, the adductor brevis, and upper adductor
magnus in the stabilising compartment of the
adductor muscles (Fig. 8), while the gracilis,
adductor longus and lower adductor magnus
make up the mobiliser compartment of the leg
adductors (Fig. 9). The gracilis is the long
muscle connecting the groin to the knee.
AL
The gracilis and adductor longus are muscles
that do not sit well with hurdlers, especially
those who tend to hurdle with a straight lead
leg. It is these muscle which connect with the
pubic area and if torn can take many months to
recover from. Sometimes surgery is required.
Figure 9: Adductor Longus
(AL) & Gracilis (G)
In summary, the downward arm drive has a lot of potential benefits in improving power and speed over
the hurdle. The athlete who has good core strength and the ability to control spine and pelvic rotation
and sidebend will find this technique skill relatively easy to learn and integrate into their natural action.
However, athletes with poor core strength or inefficient rotation or sidebend control will find this new
skill difficult to acquire. They will require additional training of their rotation and sidebend stabiliser
muscles to improve their core control. Mark has observed that uncontrolled rotation and sidebending in
the spine, pelvis and hip are the major contributors to recurrent injuries in hurdlers.
Key points to watch:
The gluteals control lateral shift and rotation of the pelvis
They stabilise or stiffen the pelvis for leg propulsion.
The gluteals also control the knee from rolling in across the foot and foot pronation. If the foot
stays pronated too long as the body move past the foot the athlete loses propulsion off the
ground.
In efficient iliacus contributes to uncontrolled rotation of the pelvis which in turn affects
balance and efficiency over the hurdle.
© Australian Track and Field Coaches Association with permission from Modern Athlete & Coach vol. 50(1) 2012: 26-29
G