It is a transition period and it could take several months to make the adjustment.
Three-Step Hurdling:
To establish the three-step rhythm that is so critical to success in the 110 meter hurdle race, run 3/4 speed with shorter hurdle spacings and full speed with normal hurdle spacings.
Over-the-Side Drills: 3-5 Hurdles
3-Step. 3/4 speed with shorter hurdle spacings.
3-Step. Full speed with normal hurdle spacings.
Trail Leg:
3-Step. 3/4 speed with shorter hurdle spacings.
3-Step. Full speed with normal hurdle spacings.
The primary objectives during the preseason should be developing explosive strength and learning hurdle technique. Doing exercises like hill running, bounding drills and plyometrics can increase explosive strength. Technique can be learned with drill progressions and video analysis. The early part of the season should focus on improving speed endurance. This can be done with a high volume of repetitions at longer distances.
Hurdle repetitions:
Starts over 2-3 hurdles:
Starting mechanics; acceleration pattern
Reps over 4-6 hurdles:
Transition from acceleration phase to maintenance
Reps over 8-12 hurdles:
Speed endurance
Reps over 6-10 hurdles, 8.5-8.8m apart for men:
3 strides in reduced distance forces faster stride frequency; quick rhythm between hurdles
Reps over 4-6 hurdles, 12.5-13m apart for men:
5 strides over increased distance allows athlete to sprint over hurdles at faster velocity
A back and forth workout shuttle-style:
Set hurdles up 10 yards apart, 5 hurdles going up at 10 yards apart and 5 more coming back.
Start 15 yards before the first hurdle, go over the first hurdle and then turn around and start right on back again over 5 hurdles.
Once up and back is considered to be one repetition, and at least run in sets of ten initially.
There are 100 hurdles to go over in a workout, eventually working up to the point in a practice where two or three sets are done.
One day’s workout includes going over 200 to 300 hurdles.
This can be done for months. This workout compensates physical conditioning. It ingrains technique, strengthens hurdling muscles and taxes the cardio-respiratory system.
Coach Payan
www.CoachesEducation.com