Hurdling 101 Short Hurdles - Complete Track and Field

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• Extensive Tempo:– Aerobic Capacity– 70-79% of P.R.– 15”-3’ recoveryVocabulary– Length of runs greater than 100m– 1200-1800m in total volume– Examples include:• 6-10 x 200m @ 70-79% with 2-3’ recovery• 4 x 4 x 100m @ 75% with 1’ rec btw reps <strong>and</strong> 3’ btwsets (16x100m=1600m)
Vocabulary• Intensive Tempo:– Lactacid Capacity (mixture of aerobic & anaerobic)– 80-89% of P.R.– 30”-6’ recovery– Length of runs greater than 80m– 800-1800m of total volume– Examples include:• 6-10 x 150m @ 80-89% with 2-4’ recovery• 4 x 250m @ 80-85% with 2-3’ recovery
Page 1 and 2: Hurdling 101Short HurdlesMarc Mangi
Page 3 and 4: Which Foot Goes in Front Block?•
Page 5 and 6: “On Your Marks”back block 3+ fo
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: Vocabulary Cont…• Long Speed En
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

Hurdling 101 Short Hurdles - Complete Track and Field

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