Hurdling Techniques: Mastering the Phases for Speed and Precision
Hurdling Techniques: Mastering the Phases
The hurdle run can be split into four key phases, applicable to both 100/110 meter hurdles and 400 meter hurdles:
Departure
The execution of the start is similar to that of flat speed sprints. However, due to the obstacle’s proximity, optimal race control is crucial much earlier to ensure a successful first hurdle clearance. The trunk elevation during the acceleration phase is initiated sooner compared to flat sprints. The phases of the start are outlined below.
The Passage of the Hurdle
Following the final step before the hurdle, the athlete should aggressively attack the hurdle, minimizing contact time. This involves the following movements:
- Frame 1: Final step before the hurdle.
- Frame 2: Initiation of the lead leg drive.
- Frame 3: Lead leg flexes upward, and the trunk begins to move forward.
- Frame 4: Extension of the lead leg begins.
- Frame 5: Classic hurdle transition position: extended lead leg, opposite arm balancing the action, and trunk tilted forward.
- Frame 6: Initiating the search for the ground. The lead leg begins to flex. The trail leg is parallel to the ground.
- Frame 7: Clearing the hurdle and preparing for ground contact.
- Frame 8: Ground contact and recovery of the trail leg.
- Frame 9: The trail leg moves forward to initiate the sprinting action.
- Frame 10: Resuming the race towards the next hurdle.
Key Actions During Hurdle Clearance
a) Lead Leg (Attack Leg)
The lead leg is driven forward and upward, with the knee reaching hip height. It then swings back. The leg extends but remains unlocked at the knee. Upon foot placement over the hurdle, a quick up-down motion ensures rapid contact with the ground using the metatarsal.
b) Trail Leg (Momentum Leg)
Once the momentum is carried by the trail leg, it moves in a circular motion laterally, parallel to the ground, to accelerate its action. When the lead leg makes ground contact, the trail leg should be positioned somewhat to the side, forming an approximate 90-degree angle with the trunk.
c) Head and Trunk Action
The trunk mirrors the lead leg’s action, bending forward to compensate for its elevation and facilitate a quick ground search after clearing the hurdle. The trunk returns to its normal upright position once the trail leg makes ground contact. The head follows the trunk’s movements.
d) Arm Action
The arm opposite the lead leg rises energetically, reaching its maximum extension as the lead foot is placed over the hurdle. The opposite arm tends to move passively backward initially, then aggressively forward after clearing the hurdle.
e) The Takeoff Point
Achieving a proper takeoff point is crucial for efficient hurdle clearance. A takeoff point too close to the hurdle forces the athlete to jump in a high arc, reaching the peak after clearing the hurdle. A takeoff point too far away necessitates a jump to avoid hitting the hurdle.
Both scenarios result in lost time. An incorrect takeoff point forces the athlete to remain too upright, prematurely dropping the lead leg, making heavy ground contact, and disrupting their rhythm.