Sprint-Hurdle Workout
Purpose:
to increase aggression and speed between the hurdles, to help get hurdlers out of the habit of over-emphasizing technique, to remind hurdlers of the importance of sprinting mechanics in regards to how it relates to hurdling mechanics. This workout is especially helpful for female hurdlers, since their race is so much more of a sprint race than the males’ race.
Setup:
Set up the first three hurdles (at race height) of the 100/110 hurdle race, with hurdles two and three moved in one foot. The adjacent lane stays open, free of hurdles. Place a cone at the 60 meter mark. (You may need two cones if you have males and females doing the workout at the same time).
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Workout:
12×60. Timed (on movement), out of the blocks, in spikes. Use 3-point start or falling start if no blocks are available.
1st rep: run over the hurdles and keep sprinting to the cone.
2nd rep: move to the hurdle-free lane and run to the cone.
Keep alternating reps like that – odd-numbered reps over hurdles, even-numbered reps no hurdles.
Walk-back recoveries.
Goal:
Even-numbered reps remind the athlete to be in attack mode, let the athlete’s body know how it feels to be in attack mode.
The attack mode feeling should carry over to the odd-numbered reps. At a certain point in the workout, the feeling of the odd-numbered and even-numbered reps should start to blend together.
Variations:
For male hurdlers, instead of having no hurdles on even-numbered reps, it may be better to set up one lane with the hurdles lowered 3 or 6 inches below race height, and to have the hurdles in the adjacent lane at race height. The reps over the lower hurdles will serve the same purpose as the open lane does for the females.
Other variations are endless. You can increase or decrease the amount of hurdles. You can increase or decrease the distance of each sprint. You can increase or decrease the amount of reps. You can increase or decrease the rest period. Adapt the workout to fit the needs and capabilities of your athletes.
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