TRAINING DRILLS - BASIC
trail-leg whips (“trail chase?”) / rips … with run-off or into bounds
trail slides (“trace + lifts”?) off ascending hurdle
wall-attacks / “broken” wall-attacks (like 2-count, but for lead leg)
single-leg B-skip off straight-leg-skip
”Ladji Drill” … different from whip/chase because it’s a fall vs. a hop
t-shirt window / pool noodle uprights
rain-dance
seated straddle … emphasize punch OR emphasize getting arms back engaged … can rehearse entire 110h race like so
banded knee attacks / hip extension practice
trail leg while seated on bench/box — focus on arms, and “pulling” trail leg through”
manual pull-throughs (like trail chase, but get arms extensions, eliminates hip twist)
ALT LEGS: “high noon” drill, space multiple hurdles to force switch … either when clearing, or march/skip on lane line with hurdles on either side
THINGS TO NOTE / DRILL FROM THE JUMP
1 = arm(s) as lever … always engage!
2 = cut step … foot must be under to project in desired angle
3 = returning to sprint positioning … trail knee recovered, always pushing down: EVEN ON WALKOVERS
4 = compact trail/arms … pull knee through arm-pit
TRAINING DRILLS - ADVANCED
3-step skip (could be beginner?) … are these diff. from ”Schery Tops”?
1-Steps, lead + trail … 6-10’ apart (the more space, the more advanced)
”drop and pops” (off plyo box to simulate landing)
banded hips clearing fwd with trail leg from fence
banded trail foot pulling in “trace” pattern
”advanced” wall attacks (no hurdle) < https://simplifaster.com/articles/hurdle-technical-drills-simplified/
ALT LEGS: space hurdles to force switch in full-over 1-step/3-step skips
HURDLE-SPECIFIC PLYOS
wicket 1-leg bounds/cycles
curve-run pop-ups
curved bounding (with witckets)
RDL with hip circle/cycle
HECTOR COTTO
https://simplifaster.com/articles/the-110-high-hurdles-four-crucial-drills/
SHORT HURDLES “MUST HAVES”
https://simplifaster.com/articles/hurdle-technical-drills-simplified/
8-steps to first hurdle … needs to reach 4.5-4.7 metres away from start line by FOURTH step
13.65 meters from start line to 1st hurdle
should take off @ ~11.60 from line, 2.10m from 1st hurdle
WORK FOR 110s
3-step wickets for > 110m
practice start with 1st hurdle dropped (Grant Holloway gif)
measure start to take off
can get start timing from standing start
Cotto “golden rule” on sprinting through first 3 to reach max velocity
https://simplifaster.com/articles/acceleration-stride-patterns-hurdles/
https://simplifaster.com/articles/set-hurdle-spacing-height-progression-3-step/
https://simplifaster.com/articles/the-110-high-hurdles-four-crucial-drills/
https://simplifaster.com/articles/coaching-hurdle-technique/
https://simplifaster.com/articles/transforming-sprinters-hurdlers-jumpers/
https://simplifaster.com/articles/hurdle-technical-drills-simplified/