Lesson plan for hurdles

Intention: To participate in and demonstrate an understanding of cues, drills,

games and training sessions for hurdles.

Equipment: markers, batons (for warm up), hurdles, spraypaint for marking out
hurdle grid, tape measure, string. Note: arrive earlier to mark out and
set up hurdles.

Set up: hurdles for spider drill, small yellow hurdles for trail leg practice.

Warm up 1: Divide into 2 teams and run a relay over a hurdle; any hurdle technique
permitted. Stretch: hurdle stretch, calves, hammies.

Warm up 2: Divide into groups. Discuss 3 different sprint drills and practice them
as a group. Stretch after.

Discussion: Knowledge of hurdles. Questions: How many hurdles in a 90m race?

How many in a 100m race? How far apart are the hurdles?

Peer coaching: In pairs or threes, stand at first line facing back towards the start line.
Run 8 strides and stop at the closest marker. Partner to observe. Then
turn around from start line run 8 strides. Then go and get one hurdle
and set it up, low: demo this. Stride over it. Partner to coach.

Discussion: Moving up and down the grid, depending on whether you can reach the
hurdle or not. Maybe change starting leg depending on which leg you
prefer to hurdle with.

Cues: Stride over hurdle not jump. Height of head remains at the same
level throughout.

Peer coaching: Add another hurdle in. Attempt to do 3 strides in between. Move up
and down grid as needed to fit strides in comfortably. Help each other.

Discussion: Moving up and down the grid. When, where? Discuss principals of
individuality, specificity, progressive training, recovery.

Peer coaching: Add in more hurdles, one at a time and practice. 3 strides between.

Discussion: Benefits of the grid, races, next training session, finding place on grid.

Drills: Discuss technical aspects.

Cues: both feet dorsi flexed (toes up),
Hips high
Lead leg slightly flexed
Opp arm to lead leg stretches forward slightly for balance
Vigorous opposite arm and rear leg drive.
Body square, no twisting
Lean from point of take off
Rhythm between hurdles
Drills: a) Spider drill, b) 2 x walk and concentrate on trail leg over hurdle at
low yellow hurdles and higher hurdles. c) Any additional ones,
skipping ones if necessary

Races: Over 50m with 5 hurdles.

Discussion: Reinforce cues to concentrate on. Task: Go to Youtube. Watch a 100m

hurdle race and a 400m hurdle race. Look at hurdle drills.
Notes for students for hurdles lesson
Readings:
ATFCA coaching manual. P. 65-71
Great Ideas for group games. P. 44-45

Australian Track and Field Coaches Association, (2006), Coaching Manual.

AT&FCA, Brisbane Australia
Wensor, D. (2001), Great Ideas for Group Games. A collection of games for
conducting warm up activities and event skill training. Little Athletics, NSW.

Task 1: Go to Youtube and look at a 100m hurdle race and a 400m hurdle race
plus hurdle drills.

Hurdle grid, principle of individuality.

Drills
1. Spider drill
2. Walking over hurdles practicing trail leg

Cues for hurdles

both feet dorsi flexed (toes up),
Hips high
Lead leg slightly flexed
Opp arm to lead leg stretches forward slightly for balance
Vigorous opposite arm and rear leg drive.
Body square, no twisting
Lean from point of take off
Rhythm between hurdles
Trail leg: knee out to side and then round and high.

Training progression: read coaching manual.

Hurdle games for warm ups: Refer to Wensor book.

Hurdle drills references

Angelfire. (nd). Drills. Retrieved August 20, 2007, from

http://www.angelfire.com/in/hurdler/drills.html

Complete track training. (2005). Hurdle training. Retrieved August 20, 2007, from
http://www.completetracktraining.com/x.pro/ModShow/ShowPage/2648/

Giroux, J. (2000-2006). 110 and 100 Meter Hurdles Drills and Training. Everything
track and field. Retrieved August 20, 2007, from
http://www.everythingtrackandfield.com/catalog/matriarch/OnePiecePage.asp_Q_Pag
eID_E_308_A_PageName_E_ArticleGiroux110100Hurdles

Youtube. (2007). Retrieved August 20, 2007, from http://www.youtube.com/results?

search_query=Hurdle+drills&search=Search