300m 400m Hurdle Race Strategy (Hurdle coaching advice for all ability levels of hurdling)
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- เผยแพร่เมื่อ 12 มี.ค. 2022
- Learn 3 strategies for racing the 300m hurdles and 400m hurdles from analyzing the 2021 Olympics women's 400m hurdles race. Sydney McLaughlin, Dalilah Muhammed and Femke Bol each ran the fastest 400m hurdles race ever and each took a different strategy. Mike Caton from ACE Method Coaching analyzes the race and breaks it down for you. This video is helpful for track and field fans as well as high school and college hurdlers. From this video, you'll learn about hurdle steps and speed necessary to do well in the distance hurdles.
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No one ever goes over this, thank you for sharing!
You’re welcome! I agree. This is a need I’m trying to fill. Thanks for watching and commenting.
@@acemethodcoaching9102🎉 How can I get your instruction books?
I like your assessment as it describes exactly what is happening and makes me aware how important each step becomes. Thanks for posting as a visual is so important!!
You’re welcome. Thanks for watching and commenting.
Thanks for sharing, coach. An excellent breakdown of the stride pattern and race plan (execution).
Tremendous video. I analyzed the same thing a month or two after the race and posted the step numbers on a couple of track and field forums. Until watching carefully I had no idea Dalilah quietly used 14 over 2 and 3. I believe that was a first for her. It appeared she decided midway between 3 and 4 to drop back to 15. She can't change after 4 because she'll be stuck on her weaker left lead while using 15 for many hurdles subsequently. The rise to 15 had to be after 3 or 5. After upping to 15 she followed her typical stride pattern from prior races.
Femke had only hurdled for 26 months prior to this race. Her left lead is exponentially more natural and effective for her, even if it's very long and extended due to her height. She'll never be able to angle downward and get her foot on the ground as quickly as the other two. Femke had a breakthrough on July 1, one month prior to this race. Oslo Diamond League was the first time she ever managed 15 all the way around. Previously she was 15 through 8 then 16 on 9 and 10. Immediately after that race Femke went to her training partner Lea Sprunger and excitedly mentioned the full 15. That's what the two are talking about, if you watch the full video including aftermath. Sprunger was famous for using 14 steps for the bulk of the race. She even experimented with 13 in 2020. Femke knows she might have to try 14. But right now her right lead folds over slow and tentative.
Sydney devoted all season to her stride pattern for this race. She used 14 only at the beginning of the race during the Olympic Trials in Eugene. Sydney actually covered 8 through 10 more than two tenths faster in Eugene than Tokyo. But she knew the early stages would be considerably faster during the Olympic final. Sydney was 36.7 reaching 8 in Eugene compared to 36.1 in Tokyo. Bob Kersee obviously concluded that 14 through 7 was the only way Sydney would be out fast enough to remain within striking distance of Dalilah. Then the key to the outcome was Sydney dropping from 16 to 15 on 10 while Dalilah required 16 twice.
I agree that more steps late while accelerating through them is preferable to long tired steps while losing speed. Warholm does that. Instead of forcing 13 through 10 he uses 13 through 9 then changes pattern midway between 9 and 10, raising to 15 while remaining on his preferred left lead. That switch allowed him to restore plenty of momentum against Benjamin in Tokyo.
Wow! Thanks! My wife will be so tickled that there’s any even bigger hurdle need than me!😂 thanks for the added insight!
What a great analysis. Training and being skilled to use either leg as a lead is a fantastic tip and something all distance hurdlers need to do.
Thanks for watching and commenting
Wow! Thanks for breaking this down
You’re welcome. Thanks for commenting and subscribing!
Great video, coach 🙌
Thanks Sam!
Very good breakdown video. My daughter is trying to master this right now in college.
Thanks!
editing is on point
Thanks!
If not comfortable with both legs as lead, the alternative could be stutter stepping which slows down the runner. Great breakdown.
Absolutely right! Thanks for your comment.
Do you have a breakdown of one of your high school or middle school athletes?
I like your break down of this race, but one race isn't enough. Femke is the youngest of these three ladies and, like Sydney, still improving.
5:10 like the breakdown
I have a doubt when you are crossing the hurdles and take your lead leg so is that counted as a step or not (like in 22 steps is the crossing also considered a stride)?
When you say 22 step does it mean that she crossed the hurdled at 23rd step
When counting steps to the first hurdle, and in between hurdles, we don’t count the actual leg going over the hurdle. So when a person does 15 steps between the hurdle, they’re 16 step is going over the hurdle.
Can you post a new video from this past world championships? 50.68🔥
I already did :) It's here: th-cam.com/video/aoWfIrcHF7c/w-d-xo.html
Thanks for asking :)
🔥🔥🔥
Thanks!
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