Hurdle Training - Technique, Reaction, Endurance work - 10 over 10 hurdles
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- เผยแพร่เมื่อ 14 ต.ค. 2024
- June 1, 2012 - This Hurdler's Playground
Focus - Technique, Reaction, and Endurance
Workout - 10 over 10 Hurdles
Recovery - 2-2:30 minutes/ reps
Set up: Spacing/Height
Hurdles 1,2,3 - 18 feet (39inches)
Hurdles 3-4 28 feet, 4,5,6 (18 feet)
Hurdles 6-7 28 feet, 7,8,9 - 9 feet (30inches)
Hurdle 9-10 28 feet (hurdle 10 39 inches)
Reactive quick step rhythm - 3,3,5,3,3,5,1,1,5
***The spacing on the warm up drills was 8 feet over 5.. I sometimes go up as many as 8 hurdles and I repeat each drill from 3 to 5 times. I work both the dominant and weak to give muscles and hip area some balance. Great for those like myself who can't switch like some intermediate hurdlers.
@Cody Revere Thanks,not sure if I'll call it perfect but more like a seasoned hurdler. Started track in 8th grade and first couple races I was 5 steps between, and finally started the 3 steps and haven't stopped hurdling since.. age 46 years old and will be 47 a month from now.
I'm hurdle head coach, and I use simular programs over 11th/ 12th hurdle... I like playground hurdle like this, but you have a lot walk over in conect condi and hurdle adaption. Great stuff for preparation!
This is a nice reaction drill, I do one a little similar, but I like how the distances changed, which forces your reaction and rhythm to change...I may have to "borrow" this drill for my hurdlers.
Hey, I'm in 8th grade this year and I'm doing indoor track once Thanksgiving's over and I'm glad I found this video to use at the track. This is gonna help me out a ton because I have a PR of 14.67 seconds (timed a couple months ago) and our division/league record is 15.14 seconds. I want to get a lower time than that and aim for high 13's to break the USA record/world record for my age group (13-14) which is 14.11 seconds. I'm very close to it and working through this winter will help tons and these drills will help me even more, thank you so much. You could be the reason I break the record for my age group in 110m hurdles.
your music taste is great!
Wow. Great workout. Already stole it and sent it to my hurdlers. Thanks Tee.
Ed Fern Awesome! Always good to hear.
I just love your workouts I just started using them and its been making some great changes and improvements thank you so much.
Awesome! Wishing you continued success
+Tee Reese Thank you sir
Great job great video
Let me just say I am 12 and in 2021 I am among for the Olympics hurdles this is very helpful and I am 5'4 1/2 and I am obsessed with getting into the Olympics
Maddie Machala awesome never give up on your dreams.
Cool
Good luck Maddie :)
Awesome!
great job man
Good day what I want to know is I have a hurdler that want to compete in March 2020 when should we start hurdle training he 15 he ran 11:02 in d 80meters last weekend
class video
I see you posted how much distance for first 3 hurdles, etc, but what is the SPACING between EACH hurdle? I.e - how far is the second hurdle from the first, etc?
how can i get lower on the hurdle. im spending too much time in the air
I have the same problem
can anyone help us
+Michael Hans Awuah lean into the hurdler. Attack it. Keep going over and over and eventually youll have better body control. But also you need decent speed at the hurdle so you can take off from a farther distance so you just have to lift your leg and your momentum carries you over. Otherwise if you take off to close youll go upwards rather than forward.
thanks
What is the background music ?
Not sure where the spacing info is would you mind posting it again for me please?
@Gil Goodwin Workout - 10 over 10 Hurdles
Recovery - 2-2:30 minutes/ reps
Set up: Spacing/Height
Hurdles 1,2,3 - 18 feet (39inches)
Hurdles 3-4 28 feet, 4,5,6 (18 feet)
Hurdles 6-7 28 feet, 7,8,9 - 9 feet (30inches)
Hurdle 9-10 28 feet (hurdle 10 39 inches)
Reactive quick step rhythm - 3,3,5,3,3,5,1,1,5
Thank you Tee.
How far apart are the one step hurdles?
Spacing is in the comments
is this a fall based workout or something to do in season?
Jeffrey Julmis it's something you can play around with, when the conditioning is a good level. I'll use it to simply do two things. Help with reaction, keeping skills sharp, and simply to break from regular hurdle training. So to answer your question. It can be something done during the season. But not limited to.
Hlo tee sar