Hurdling 101 Short Hurdles - Complete Track and Field

Recommendations

Info

Block Set Up• Approximately 2 feet from the starting line forthe front block.• Approximately 3 steps from the starting linefor the back block.• Front block at 45 degrees (water hose)• Back block at 55 degrees
“On Your Marks”back block 3+ foot lengths behind line so thatback knee is 4+ inches in front of front toeback thigh is perpendicular to groundback toe is just touching the groundback block at 55 degreesback slightly roundedhead in natural alignment with spinefront block 2 foot lengths from line so thatfront knee splits mid line of armfront shin parallel to groundfront toe has 1+inch on track for dorsiflexionfront block set 45 degreescomfortable position with weight evenly distributedbetween 2 hands, back knee and front hipbalanced from front to back and from left to righthands in bridgeshoulders directly over hands
Page 1 and 2: Hurdling 101Short HurdlesMarc Mangi
Page 3: Which Foot Goes in Front Block?•
Page 7 and 8: “Set”Raise simultaneously and i
Page 9 and 10: Too Much Forward Lean?
Page 11 and 12: “Bang”/Block Clearance/Zero Ste
Page 13 and 14: Flight of the Back Foot• The path
Page 15 and 16: Prerequisites to Block Work• Thes
Page 17 and 18: Block Work• Block Blast on PV wed
Page 19 and 20: Block Blasts with Resistance(Bullet
Page 21 and 22: • The amount of time on the groun
Page 23 and 24: Acceleration Drills• Acceleration
Page 25 and 26: Take Off Mechanics• “Lead with
Page 27 and 28: Flight Mechanics• “Stay tight
Page 29 and 30: Flight Mechanics
Page 31 and 32: Hurdling Drills without Hurdles•
Page 33 and 34: Take Off & Landing DistancesMen’s
Page 35 and 36: Between the HurdlesFeel the RhythmG
Page 37 and 38: Discount Hurdle Philosophy• Train
Page 39 and 40: Common Errors in HurdlingThe Approa
Page 41 and 42: Hurdle Warm Up• 1. 400m Continuou
Page 43 and 44: Vocabulary• Acceleration:- Always
Page 45 and 46: Vocabulary• Speed Endurance:- Onc
Page 47 and 48: Vocabulary Cont…• Long Speed En
Page 49 and 50: Vocabulary• Intensive Tempo:- Lac
Page 51 and 52: Vocabulary• Special Endurance II:
Page 53 and 54: Triangle Training MethodSpecial End
Page 55 and 56:
Championship SeasonSpecial Enduranc
Page 57 and 58:
Training Within A Micro Cycle• Ea
Page 59 and 60:
Hurdle Acceleration Workouts• Hur
Page 61 and 62:
Various Steps and DistancesRhythm B
Page 63 and 64:
Up and BacksTo Hurdle 1 Hurdle 2 Hu
Page 65 and 66:
Training Within A Micro Cycle• Th
Page 67 and 68:
Identifying Hurdlers• Coachable A
Page 69:
Marc MangiacottiAssistant Track & F
show all

Hurdling 101 Short Hurdles - Complete Track and Field

Create successful ePaper yourself

Delete template?

Save as template?