1. Training Essentials for the Development of Junior –Elite Sprint Hurdler

2. JAMES HILLIER
•High Performance Coach for British Athletics
•Coached Numerous National Champions (Hurdles, Sprints, Long Jump)
•Coached and Assisted a number of European and World Medallists
•GB Team Coach for Hurdles
•Notable Athletes Coached
•James Gladman
•Ben Reynolds
•Jack Meredith
•Dave King
•Sebastian Rodger
•Leon Reid
•Ice Cream Lover

3. Hurdles –The Technical Model

4. RHYTHM
•‘Ability to consistentlyrun in a fluent, measured and uniform way’
•Rhythm is related to stride pattern (competitive rhythm) and also relates to ‘sighting’ hurdles with the minimum amount of compromise
•Development of specific rhythm MUST be practised as close to competitive conditions as possible
•It is more important to first develop running rhythm (i.e. Running between hurdles is initial priority over actual hurdle clearance)
•Training rhythm for both the sprint hurdles and the 300m/400m hurdles requires mental and physiological progressions so you need to continuously reflect in order to improve

5. EFFICIENCY
•‘The amount of energy required to run at a certain speed’ (McArdle, Katch& Katch, 1996)
•Energy is not unlimited. Even in a sprint hurdles race it is important to set the race up in an biomechanically efficient way
•Related to lactic acid accumulation in a given muscle at a given speed after a certain amount of time (i.e. Towards the end of a race)
•In the 400m hurdles the objective is to minimise lactic acid accumulation in first 250 –300, therefore allowing athlete to run faster and hurdle better at the end of the race

6. MOMENTUM
•‘The relationship between the speedof an athlete and his / her energyat a certain time’
•If an athlete loses momentum they lose speed and waste energy
•Momentum is directly related to rhythm and efficiency (and vice versa). If momentum is compromised then you will HAVE to see compromise in rhythm and efficiency
•One of the most important elements of any hurdles race is the ability to maintain momentum over the last 3 hurdles
•Technical competence, understanding of the physiological needs of the event and plenty of event specific training is therefore vital

7. THE SPRINT HURDLES
•A successful sprint hurdler combines high speed with accurate technical efficiency
•Technical prowess is measured by the athlete’s ability to perform a series of well-timed and consistent ‘hurdle strides’ whilst maintaining speed and postural control
Technical Focus: -
•Improving Running Rhythm
•Take Off
•Run Off

8. The Starting Point
•You are what you are
•Heredity
•Environment
–Home
–Culture
•You are what you do
•Training regime
•Work rate
•Consistency
•Progression
•Continuous Development
•Mind vsBody
•Feedback
•Reflection
•LEARNING

9. Top Junior –Elite Athlete
•Understand the Individual
•What additional training stimuli can you add to the programme?
•Goal is to raise strengths AND weaknesses
•Athlete must start taking ownership of sessions
•Relationship between coach and athlete evolves
•Underlying Goal is to best prepare the athlete to perform in Championships

10. Development of the Coach
•Its not about YOU!
•Its not about being a strong coach but having a strong Athlete –Coach Relationship
•Understand yourself. What makes you tick?
•Get help (Mentor, Friends, Family)
•Goal is to continuously reflect and feedback without too much emotion and honestly
•What’s important –results vs process?
•Coach the Athlete to ‘find the answers’
•Coaching is a voyage of discovery

11. What is Required to be Elite?
•Discipline and Purposeful Practice
•Accurate
•Consistency
•Confidence
•BELIEF

12. The Championships Equation
•Execute Task in Training
•Execute Task in Training under competitive STRESS
•Execute Task in low –level competition
•Execute Task in high –level competition
•Execute Task in high –level competition UNDER FATIGUEPRESSURE
(INFORMATION + UNDERSTANDING) * APPLICATION = PERFORMANCE
How are you going to replicate PRESSURE and TECHNIQUE UNDER FATIGUE in your programme?

13. TRAINING TASKS FOR AN ‘ELITE’ SPRINT HURDLER
Number of Training UNITS per week
Goal
General Preparation
Specific Preparation
Competition
Speed
1
2
2
Develop Quality of Speed of Movement
Acceleration
1
2
2
Movements that develop rate of change of velocity
Sprint Technique
1
2
1
Improve Technical Competence
Hurdle Technique
1
2
2
Improve Hurdle Clearance and Approach/Run Off Skill
Hurdle Rhythm
2
1
2
Improve Running Skills between the hurdles (R.E.M)
Specific Endurance
2
1
2
Improve Hurdle Specific endurance capacity
General Strength
2
2
1
Promote general strength and conditioning (not event specific)
Maximum Strength
2
2
1
Develop high degrees of m/s recruitment and coordination (i.e. Olympic Lifts)
Maximum Power
2
2
1
Generate Power through Concentric m/s action (i.e. squats)
Reactive Strength
2
2
2
Movements exhibiting short ground contact times
Reflexive Power
2
2
2
Complex coordination training using a force overload

14. A Typical Training Week
•3 –4 days track
–1 running –preceded by conditioning drills
–2 hurdling & running –preceded by hurdling drills
•3 days gym / strength training
–Olympic lifting + explosive strength + circuits + core strength
•Extra ‘Individual’ work as required
•Track vsWeights Days throughout the year

15. Training to Race
•Periodisationand competition pressure
•Double
•Single
•Multiple
•Managing the training year according to competition cycles
•The training year
–Tailoring the training year to an individuals competition programme
•Pre preparation
•Competition

16. HURDLING ACTIVITIES WITHIN THE TRAINING YEAR
•Drills
–Trail leg, lead leg & over the top
•Phase 1 -basic hurdling skills (4 -6 weeks)
•Phase 2 –progressive hurdling -5 between stretched
-Intro to 3 stride hurdling brought in

17. Weekly Training activities in Preparation 1
•Preparation 1
–2 x 4 x 150m –walkback+ 6 -8 mins
–3 x 6 x 200m –hill 15 degree incline, jog back + 3 mins
–3 x 4 x diagonals (total 2500 mtrs) aerobic / threshold / heart rate
–Lifting –3 sessions
»2 @ 3 X 6X 60% (fast bar)
»1 @ 3 X 10 X 65%
»+ CIRCUITS

18. Weekly Training activities in Preparation 2
•Preparation 2
–4 x 2 x 150 –3 mins& 10 mins
–Hurdles drills + 4 x 6H rhythm + 2 x 4 x 60m turn abouts
–Hurdles drills + 4 x 12 hurdles
•Lifting –3 sessions
–2 @ 3 x 6 x 75%
–1 @ 5-4-3-2 @ 80-85-90-95%
–+ circuits

19. Example Training (2013) –Week 1 -4
Week 1 -4 (2013 -2014)
Sprint Hurdlers
September 30th -October 27th
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
30/09/2013
01/10/2013
02/10/2013
03/10/2013
04/10/2013
05/10/2013
06/10/2013
11.00 am
10.00 am & 14.00 pm
10.00 am
10.00 am & 14.00 pm
13.30 pm
SLEEP!
10.00 am
Aerobic / Interval / Tolerance
Weights & Circuits
Lactic Tolerance
Weights & Circuits
Speed / Speed Endurance
REST
Aerobic
Goals / Psychology
Treatment / Self Therapy
Mobility
Treatment / Self Therapy
Mobility
Rest
Individual Needs
2 x 4 Laps Diagonals (HR 130 - 170)
Warm Up -3 x 10 Overhead Squat, 3 x 10 Hip Thrusts, 3 x 30 sec Hamstrings. 3 x 6 @ 60% FAST BAR - Hang Clean, Full Squat, RDL
3 x 30 sec / 20 sec / 15 sec. 3 / 2 mins& 8 mins
Warm Up -3 x 10 Overhead Squat, 3 x 10 Hip Thrusts, 3 x 30 sec Hamstrings. 3 x 6 @ 60% FAST BAR -Full Clean, Step Ups, S. Leg Press (4 x 4).
Testing 10 x 30m hill sprints. 4 x 60m 30 secs/ 5 mins(grass)
Rest
Weights Circuit and Circuits (ABS) + Regeneration Exercises (sand and bare feet drills)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
07/10/2013
08/10/2013
09/10/2013
10/10/2013
11/10/2013
12/10/2013
13/10/2013
Speed Drills. 6 x 60m easy strides with walkback. 3 x 4 Laps Diagonals (Hr 130 - 170)
Warm Up -3 x 10 Overhead Squat, 3 x 10 Hip Thrusts, 3 x 30 sec Hamstrings. 3 x 6 @ 60% FAST BAR - Hang Clean, Full Squat, RDL
3 x 30 sec / 20 sec / 15 sec. 3 / 2 mins & 8 mins
Warm Up -3 x 10 Overhead Squat, 3 x 10 Hip Thrusts, 3 x 30 sec Hamstrings. 3 x 6 @ 60% FAST BAR -Full Clean, Step Ups, S. Leg Press (4 x 4)
10 x 30m hill sprints. 4 x 60m 30 secs/ 5 mins(grass)
Rest
Weights Circuit and Circuits (ABS) + Regeneration Exercises (sand and bare feet drills)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
14/10/2013
15/10/2013
16/10/2013
17/10/2013
18/10/2013
19/10/2013
20/10/2013
Speed Drills. 6 x 60m easy strides with walkback. 3 x 4 Laps Diagonals (HR 130 - 170)
Warm Up -3 x 10 Overhead Squat, 3 x 10 Hip Thrusts, 3 x 30 sec Hamstrings. 3 x 6 @ 60% FAST BAR - Hang Clean, Full Squat, RDL pm -Hurdle Drills. 6 x H5 easy rhythm
3 x 45 sec / 30 sec / 15 sec. 4 / 3 mins & 8 mins
Warm Up -3 x 10 Overhead Squat, 3 x 10 Hip Thrusts, 3 x 30 sec Hamstrings. 3 x 6 @ 60% FAST BAR -Full Clean, Step Ups, S. Leg Press (4 x 4) pm -Hurdle Drills. 6 x H5 easy rhythm
10 x 30m hill sprints. 4 x 60m 30 secs/ 5 mins(track)
Rest
Weights Circuit and Circuits (ABS) + Regeneration Exercises (sand and bare feet drills)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
21/10/2013
22/10/2013
23/10/2013
24/10/2013
25/10/2013
26/10/2013
27/10/2013
Speed Drills. 6 x 60m easy strides with walkback. 3 x 5 Laps Diagonals (HR 130 - 170)
Warm Up -3 x 10 Overhead Squat, 3 x 10 Hip Thrusts, 3 x 30 sec Hamstrings. 3 x 6 @ 60% FAST BAR - Hang Clean, Full Squat, RDL pm -Hurdle Drills. 6 x H5 easy rhythm.
3 x 45 sec / 30 sec / 15 sec. 4 / 3 mins & 8 mins
Warm Up -3 x 10 Overhead Squat, 3 x 10 Hip Thrusts, 3 x 30 sec Hamstrings. 3 x 6 @ 60% FAST BAR -Full Clean, Step Ups, S. Leg Press (4 x 4) pm -Hurdle Drills. 6 x H5 easy rhythm
10 x 30m hill sprints. 4 x 60m 30 secs/ 5 mins(track)
Rest
Weights Circuit and Circuits (ABS) + Regeneration Exercises (sand and bare feet drills)

20. Example Training (2014) –Week 1 -4

21. HURDLING ACTIVITIES WITHIN THE TRAINING YEAR
•Drills continue throughout the year, before every session and competition
•Phase 3 -hurdling -4 x 8 H ---> 4 x 12
•Pre Competition -Blocks, Set up H1 & H2
Then -e.g. 1 x 2H, 1 X 3H, 2 x 5H
or 4 x 10H (H1 normal,
H2 -H9 in one foot
length)

22. Example Training –Week 9-12
Sprint Hurdlers
December 2012
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
1
Rest
2
3
4
5
6
7
8
Weights -Clean / Snatch (3 x 6), Straight Leg Deadlift (3 x 6), Full Squat (4 x 4), Bench (3 x 6) & ABS
4 x 2 x150. Recovery -3 / 10 mins. > 17.5
Sand Drills, Warm Up - Overhead Squat, Sumo Dead Lift, RDL -Weights 5 x 2 (Hip Thrusts, Full Clean, Deadlift from box, 1/2 Squats). Weights Circuit & ABS
Hurdle drills (in 4). 4 x H12 (in 1) & GURU
PREHAB CIRCUIT OF YOUR CHOICE, Warm Up -Overhead Squat, Hamstring Holds, RDL - FAST Weights with TENDO 4 x 4 (Hang Clean, Hang Snatch, Jump Squat). CONTRAST LIFTS
MAT Work -5 x H1, then 4 x Hurdle 2. Recovery walkback. 3 x 3 x 80m -1 min & 6 mins. HIP FLEXOR WORK
Rest
9
10
11
12
13
14
15
Weights -Clean / Snatch (3 x 6), Straight Leg Deadlift (3 x 6), Full Squat (4 x 4), Bench (3 x 6) & ABS
TEST WEEK
TEST WEEK
TEST WEEK
PREHAB CIRCUIT OF YOUR CHOICE, Warm Up -Overhead Squat, Hamstring Holds, RDL - FAST Weights with TENDO 4 x 4 (Hang Clean, Hang Snatch, Jump Squat). CONTRAST LIFTS
MAT Work -5 x H1, then 4 x Hurdle 2. Recovery walkback. 3 x 3 x 80m -1 min & 6 mins. HIP FLEXOR WORK
Rest
16
17
18
19
20
21
22
Weights -Clean / Snatch (3 x 6), Straight Leg Deadlift (3 x 6), Full Squat (4 x 4), Bench (3 x 6) & ABS
4 x 2 x 150. Recovery -3 / 10 mins. > 17
Sand Drills, Warm Up - Overhead Squat, Sumo Dead Lift, RDL -Weights 5 x 2 (Hip Thrusts, Full Clean, Deadlift from box, 1/2 Squats). Weights Circuit & ABS
Hurdle drills (in 4). 4 x H12 (in 1) & GURU
PREHAB CIRCUIT OF YOUR CHOICE, Warm Up -Overhead Squat, Hamstring Holds, RDL - FAST Weights with TENDO 4 x 4 (Hang Clean, Hang Snatch, Jump Squat). CONTRAST LIFTS
MAT Work -5 x H1, then 4 x Hurdle 2. Recovery walkback. 3 x 3 x 80m -1 min & 6 mins. HIP FLEXOR WORK
Rest
23
24
25
26
27
28
29
Weights -Clean / Snatch (3 x 6), Straight Leg Deadlift (3 x 6), Full Squat (4 x 4), Bench (3 x 6) & ABS
MAT Work -5 x H1, then 4 x Hurdle 6. Recovery walkback. 3 x 90m -6 mins. HIP FLEXOR WORK
Rest
Rest
Weights & Circuits
Rest
10 x 100m on grass
30
31
Notes
Weights -Clean / Snatch (3 x 6), Straight Leg Deadlift (3 x 6), Full Squat (4 x 4), Bench (3 x 6) & ABS
10 x 100m on grass

23. Running / Hurdling activities
•Preparation 3
–150+100 x 2 x 2. 30s + 5 mins + 10 mins
–Hurdles drills + 4 x 6H from blocks + 5 x 60 metres
–4 x 12H from blocks
•Lifting
–3 per week as in prep 2
–+ circuits

24. Training activities
•Pre –competition
–5 x 90 m (hit last 30m)
–Hurdles drills + 2 x 2H + 2 x 4H + 1 x 5H +
3 -4 x flying 30’s (30m build + 30m fly)
–Hurdles drills + 4 x 5H + 3 x 30m elastic tows
•Lifting as prep 3

25. Training activities
•Competition
–Training will fit in the competition programme
–Lifting will go to 1 session every 7 –10 days
–Intensity will be high
–Volume will be low
–Rest and recovery are essential

26. Example Training –Competition Season
June 2013
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
1
Oordegem
2
3
4
5
6
7
8
Rest
5 x Double flying 20's. Time last 3
Wgts 5-4-3-2 @ 75/80/85/90%. Hurdle IMMEDIATEY after lift
5 x 5 hurdles (3,3,5,3 strides)
Wgts 3 x 3 @ 85%/87.5%/90%. MAT WORK
4 x Flying 30's
Rest
9
10
11
12
13
14
15
1 between hurdling. 10 hurdles @ 3' 14 steps in x 3 trail / 3 OT. Glutes, Calves & Core. Rehab
5 x Double flying 20's. Time last 3
Wgts 3 x 6 @ 60%. Hang Clean / Jump Squats (BW)
5 x 5 hurdles (3,3,5,3 strides)
Warm Up. MATS
4 x H2
Rest
16
17
18
19
20
21
22
U20 / U23 Champs
5 x Double flying 20's. Time last 3
Wgts 5-4-3-2 @ 75/80/85/90%. Hurdle IMMEDIATEY after lift
5 x 5 hurdles (3,3,5,3 strides)
Wgts 3 x 6 @ 60%. Hang Clean / Jump Squats (BW)
4 x H2
Rest
23
24
25
26
27
28
29
1 between hurdling. 10 hurdles @ 3' 14 steps in x 3 trail / 3 OT. Glutes, Calves & Core. Rehab
4 x H6 Competitive
Wgts 3 x 6 @ 60%. Hang Clean / Jump Squats (BW)
5 x 5 hurdles (3,3,5,3 strides)
Warm Up. MATS
Rest
Mannheim
30
Notes
Mannheim
[42]

27. Control Tests
•Very Important to measure PROGRESS
•Hurdles touch down times
–Individual touch down times difficult
(lack of accuracy compared to real times)
–Start to H8 (for example) easier to be accurate and relevant.
–I use start to touch down H10 x 4 reps as a guide to hurdles endurance.

28. Male vsFemale Considerations
Main difference is hurdle height relative to limb length which means that the majority of women at elite level can straddle the hurdle -Men cannot
Relative proportions are:
Female Sub 13.00s: Hurdle is 49.7% of their height
Male Sub 13.50s: Hurdle is 57.1% of their height
Therefore:
Women: Take off closer to the hurdle -1.95 -2.10m from Hurdle, and land further away -0.80 to 1.00m
Men: 2.00-2.20 & 1.15-1.30m
Males tend to lean further forward on attack but this is only a function of hurdle height relative to limb length -body lean will still increase speed across and off the hurdle
Speed dominates both the male and female event at elite level but perhaps males can (at the moment) get away with small deficiencies in raw speed through excellent technique –But not much

29. Technical Progression over Time (2010)
•Junior 13.71
•Lack of mobility
•Lack of General
Conditioning
Fast Trail Leg

30. Technical Progression over Time (2011)
•First Year
•Better flexibility
•Better conditioning
•Faster
•Stronger

31. Technical Progression over Time (2012)
•Double arm Shift
•Lead leg ‘down’
•Off Balance coming
off Hurdle

32. Technical Progression over Time (2013)
•More Traditional
•Close to Sprinting
•Downward Sweep of
Lead arm after take
off to raise hips
into the Hurdle

33. Technical Progression over Time (2013)

34. Questions?