Hurdling 101 Short Hurdles - Complete Track and Field

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“Set”Hips significantly higher than shoulders. “Seesaw”Knee angles of approximately 90 and 135 degrees.Weaker athletes need higher hips and larger knee angles.Shins are parallel to one another.Front shin is about 45 degrees angle with ground.Back slightly rounded.Head remains in natural alignmentwith spine. Focus of eyes shift backas body rises to set.Place the back foot on the back blockby lightly pressing the heel and puttingachilles on stretch.(This picture does notshow full footed pressure).Front foot and shin form a 90 degree angle.
“Set”Raise simultaneously and in harmony with hips and both knees in unison. There may be a SLIGHT displacement forward. Allowing thecentre of mass to be as high as possible. Weight remains evenly distributed. No additional weight left on hands from the “on yourmarks” position. You may feel the weight shift from middle finger to index finger. Bulk of weight felt on front hip, not the hands. This isachieved by placing your feet on the blocks as you come up to set rather than pressing your feet into the blocks (this causes a pushforward). Weight is distributed between 2 hands and front hip. If one is balance, this position can be held for a considerable amount oftime.
Page 1 and 2: Hurdling 101Short HurdlesMarc Mangi
Page 3 and 4: Which Foot Goes in Front Block?•
Page 5: “On Your Marks”back block 3+ fo
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
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Hurdling 101 Short Hurdles - Complete Track and Field

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