Beginning Hurdles: Tips and Drills

Summary

In this video, Michael Wellington offers valuable hurdling tips for youth athletes, focusing on four core components: body alignment, knee drive, trail leg positioning, and foot dorsiflexion. He introduces several drills, such as trail leg circles, wall drives, and walkovers, to help athletes improve their technique. Emphasizing proper form, consistency, and balance, Wellington provides clear guidance to develop stronger, more efficient hurdlers. The drills are designed to build confidence and technique, with a focus on executing the fundamentals across both legs. This resource is ideal for coaches aiming to enhance their athletes' hurdling performance.

Takeaways

• 😀 Focus on maintaining proper body alignment during hurdling. Keep an imaginary line down the center of your body to avoid crossing the arms or legs.
• 😀 Knee drive is crucial. Lead with the knee and ensure it stays above the hurdle's crossbar for efficient clearing.
• 😀 The trail leg should be high, tight to the body, and should complete a full rotation to keep the hurdling motion fluid.
• 😀 Avoid letting the trail leg drift out or lag behind; it should come forward and back quickly to prevent slower running and risk of falling.
• 😀 Dorsiflexion of the feet (toes pointing up) is essential for both the lead and trail legs to maximize explosiveness and control.
• 😀 Perform drills such as trail leg circles to maintain proper foot placement and body alignment, especially for the trail leg.
• 😀 Wall drive drills help emphasize driving the lead knee above the crossbar, improving form and speed while clearing hurdles.
• 😀 Single leg and double leg walkovers improve lead leg mechanics and dorsiflexion, ensuring clean hurdling technique.
• 😀 March overs and skipping drills enhance coordination and explosiveness while reinforcing proper lead leg and arm movements.
• 😀 Consistent practice and repetition of these drills are key to improving hurdling technique, coordination, and muscle memory.

Q & A

What are the four core components emphasized in the script for teaching hurdling?

The four core components emphasized for teaching hurdling are: 1) Keeping the lead leg from crossing an imaginary line down the body, 2) Leading with the knee during takeoff, 3) Ensuring the trail leg is high and tight to the body, and 4) Maintaining dorsiflexion in both legs.

Why is it important for the lead leg not to cross an imaginary line down the body?

Crossing the imaginary line creates a dangerous position that can disrupt balance and form. It also triggers an opposite reaction in the hips and shoulders, which can hinder hurdling efficiency and increase the risk of injury.

What role does dorsiflexion play in hurdling technique?

Dorsiflexion is important as it helps to ensure the foot is flexed upward, which allows for better control and clearance of the hurdle. It is emphasized for both the lead and trail legs to help with power and efficiency during the jump.

How can coaches ensure athletes use the proper technique when performing trail leg drills?

Coaches should ensure that athletes keep the foot in front of the hurdle, avoid opening the hips, and make sure the trail leg comes high and tight to the body. These drills should also be performed on both legs to strengthen both hips evenly.

Why is it critical to practice the drills on both legs?

Practicing drills on both legs ensures that the athlete develops balanced strength and coordination in both sides of the body, which leads to better hurdling technique and reduces the risk of injury.

What is the purpose of the wall drive drill in hurdle training?

The wall drive drill helps athletes develop the proper knee drive, ensuring the lead knee comes above the crossbar for better clearance. The focus is on driving the knee quickly above the hurdle and returning to the track as fast as possible.

What should coaches correct when they notice athletes performing the single leg walkover incorrectly?

Coaches should ensure that athletes stay tall, keep the trail leg high and tight to the body, and maintain dorsiflexion as they circulate the trail leg back to the front. It's important that the athlete does not reach out with the trail leg in front of the hurdle.

How does the skip-over drill help improve hurdling technique?

The skip-over drill helps athletes focus on executing the correct lead leg and trail leg movements with a slight skip, making it a more dynamic exercise. It also reinforces the key components of hurdling, like knee drive, trail leg tightness, and dorsiflexion, while adding some rhythm to the movement.

What are some common mistakes athletes make when performing hurdling drills?

Common mistakes include crossing the imaginary line with the lead leg, allowing the trail leg to swing too far out from the body, failing to drive the knee high enough, and not maintaining dorsiflexion in both legs.

How can coaches improve the efficiency of their hurdling program using these drills?

Coaches can improve efficiency by consistently emphasizing the four core components—proper knee drive, maintaining tightness in the trail leg, proper body positioning, and dorsiflexion—across all drills. Regular practice on both sides and variety in drills will help athletes refine their technique and become more confident hurdlers.