Hurdles

WOMEN's 100 M HURDLES -ANGELA COUMAS DIVITO Sally Pearson-2012 London Olympics

** 2013 WORLD CHAMPIONSHIP 100 M HURDLES -MOSCOW ** == media type="youtube" key="wMWLF9OLvt0" width="560" height="315" align="center"

2013 IHSA CHAMPIONSHIP 100 HURDLES

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== **COMPONENTS OF A 100 METER HURDLE RACE ** Start to the First 7 to 9 strides depending on the hurdler's skill. There is no slowing down or hesitation. It is an attack. Accelerate!  The drive and lift gained here allows momentum to carry the hurdler over the obstacle.
 * THREE MAJOR PHASES OF HURDLING: TAKE OFF, TRANSITION, TOUCHDOWN **
 * TAKE OFF ** -Attacking the Hurdle. Speed and Drive.


 * TRANSITION **- Over the hurdle

Lead Leg-Should actually be called Lead Knee. Leg extends or drives over the hurdle immediately snapping down to clear hurdle.

Trail Leg- The faster this legs whips around over the top and returns to the ground running, the faster rhythm in between the hurdles. Trail leg is horizontal and even with foot and knee lined up. media type="custom" key="24291650"

Arms-balance the body and counterbalance the rotation produced by the legs. The arm opposite the lead leg is actually the driving force leading the action over the hurdle. The other arm is still in sprinting mechanics tucking by the hip. As the trail leg comes around, the lead arm swings back to counter the trail leg and continue the sprint.



Clearance-Center of Mass for women rises very little compared to the men's 110m hurdles. Position is as close to a regular sprint.

TOUCHDOWN -Foot in Upright position, body slightly behind, but on top of foot. === Rhythm and Stride - The goal is to return to the sprint. Once the lead leg has touch down, you are in a sprint. There are three steps between hurdles. There are an infinite numb ===

<span style="color: #0000ff; font-family: Arial,Helvetica,sans-serif; font-size: 110%;">er of drills, but the below is a good example and can be equally applied to women:
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<span style="color: #a200ff; font-family: Arial,Helvetica,sans-serif; font-size: 140%;">Hurdler workouts are sprinting workout with the <span style="color: #a200ff; font-family: Arial,Helvetica,sans-serif; font-size: 140%;">additional element of the obstacles.

<span style="color: #a200ff; display: block; font-family: Arial,Helvetica,sans-serif; font-size: 140%; text-align: center;">THE FUTURE OF HURDLE WORKOUTS media type="custom" key="24293472" align="center"

HOW NOT TO RUN THE HURDLES:


 * SAVE VIDEO -ZELLNER**

media type="youtube" key="oGCAaHRV7zU" width="560" height="315" Hurdling Violations The referee, after consulting with the appropriate officials, shall disqualify a competitor who:
 * HOW MANY INFRACTIONS DID YOU FIND? **
 * a. Advances or trails a leg or foot below the top horizontal plane or plane **
 * extended of the hurdle; **
 * b. Runs around or under a hurdle; **
 * c. Runs over a hurdle not in the hurdler’s lane; or **
 * d. Knocks down any hurdle by hand. **

= =

=The Women's Top 10 Athletes Of All-Time Of The 110 Meter High Hurdles=

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= The Men and Women 400m hurdles- Ernest Downing =

The 400m hurdles are specific anaerobic and aerobic energy production systems. the fiber type used that are benefits in the 400m hurdles is the fast twitch fibers. the Moter abilities skills in the events is the speed, endurance, power, flexibility the technique. the needs to be a great 400m hurdler you have to know how to used both legs, and hurdle rhythm, during times of increasing fatigue.

==== The 400m hurdles Stride pattern to the 1st hurdle should be 21-22 for males, 23-24 for females Stride pattern between hurdles for both will be 13-14-15 for men,17-18-19 for women will vary depending on athlete. ====

Physical Qualities to be a Great 400m hurdle u have to have these attributes
Physical strength

aggressive to attack the hurdles for long period of time and mental toughness when fatigue at the end of the race

Speed

Endurance

Hurdle Ability control

Concentration

Rhythmic Motion understanding starting race out of blocks from slow to fast

Training for the 400m hurdles
When training for the 400m hurdles you have to train like its a PRE meet so when you are doing drills you most used both legs, dominate and non dominate. Posture and positioning is the key to get a great clean over the hurdle. When working over the hurdles you always have to be aggressive but in full under control when sprinting between the hurdles and having a great clear over the hurdles and keeping a good pace and stride pattern.

// **The Three Amigos the 400m hurdles have three different type of runners** //

// ** endurance type of runner they are great in the open 400m and have a fast, The second type are technical that have speed and great 110h technical and these type of sprinter benefits because they are able to adapt to hurdle speed to hurdle the endurance. The last type of 400m hurdler are the pure because they are really called the rhythm hurdlers which is the type of runner I am these type of hurdles can hurdle with both legs which is benefits because you can go 13 strides instead of the normal 15 so that mean you can get over the hurdles faster and switch when u feel that you are over striding before you get to the hurdle and mess up your clearance. ** //


 * Titilayo Robinson**

The **100-meter hurdles**, is a track and field event run mainly by women (the male counterpart is the 110m hurdles ). For the race ten hurdles of a height of 83.8 centimetres (2.75 ft) are placed evenly spaced along a straight course of 100 metres (110 yd). They are positioned so that they will fall over if bumped into by the runner, but weighted so it is disadvantageous. Fallen hurdles don't count against runners so long as they don't run into them on purpose. Like the 100m sprint the 100 m hurdles begins with athletes in starting blocks

[| 1600 × 1148 - 110hurdles.blogspot.com] [|9:20] [|* Play next * Play now]

10:35
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[|Top 10 All time - 110m Hurdles]
[] http://www.youtube.com/watch?v=WRErJHil7nQ

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Workout for this event This is the standard 110m/100m hurdle workout that I use, from which many variations can be derived. Set up five to six hurdles, with the first hurdle on the regular mark, the second hurdle one foot in from the mark, the third hurdle two feet in from the mark, etc Do a total of 40-60 reps, then do some sprinting (something like 4×200); this way, you can hurdle more often per week.

· Lower the hurdles to emphasize running //through// the hurdles.

Hurdlers who get too high because they are afraid of hitting hurdles can

get over this fear by doing this workout over 36’s (boys), 30’s

(girls, women), or 39’s (men). When the hurdles are raised again

to their normal height, the athlete will tend to maintain the aggression

he or she displayed over the lower height, which was the whole point of

lowering them to begin with. Meanwhile, his or her body will instinctively

make the necessary adjustments to clear the hurdle at its normal height. · Move the hurdles in even further for hurdlers who are getting

crowded in races. Do this especially late in the year, when hurdlers’

speed is reaching its max. Late in the season, you may need to move the

second hurdle in two feet, or even three feet, from the regular mark,

to mimic the crowded feeling that your hurdlers have during races. Adjust

all hurdles after the second one accordingly.

Techniques for this event ===[|Improving your Hurdle technique - YouTube]=== Hurdling is, because of its technical and energy demands, an exciting and challenging event. The technical component of hurdling is clearly much greater than in sprinting, yet the concept of the hurdles race must be one of a sprint, with adjustment for each hurdle. The stride pattern for sprint hurdling is a 7 to 8 stride pattern to the first hurdle followed by a 3 stride pattern between the hurdles. Appropriate drills can be used to help develop the athlete's hurdling technique.


 * The knee must be picked up fast [1]
 * The knee is driven at the hurdle [1] & [2]
 * The lower part of the leg is left low and extends once the knee reaches the height of the barrier [1] & [2]
 * The knee must be picked up in line with the vertical centre line of the body.
 * There should be no tendency for the knee to be pulled across the body or for the lower leg to go out and round.
 * The foot of the lead leg reaches its highest point some 15 to 30 centimetres (6 to 8 inches) in front of the hurdle rail.
 * As the heel of the lead leg passes the barrier it must be pulled down and back to land under the body [3] & [4]
 * There is no necessity for the lead leg to be straight over the top of the hurdle [3].
 * The leg straightens as it descends towards the ground [4]
 * The foot of the lead leg grounds at 114 to 137 centimetres (3¾ to 4½ feet) beyond the hurdle.



Safety
Hurdling is dangerous on wet grass or any other slippery surface. It is also dangerous for children to run over hurdles in the opposite way to the correct running direction (i.e. with the feet of the hurdles on the far side). It is important to help the athletes in the learning situation, by using adapted equipment, lowering the hurdles and altering the distance between hurdles.

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