55/60m Hurdle Prep Workout

With the indoor season in full swing, I thought it would be a good idea to include a workout in this issue that is specifically designed for the 55/60m hurdles. Because this race is so short, the start is even more important than it is in the 100/110m outdoor hurdle race. This would be a meet-prep workout that should be done two days prior to competition.

[am4show not_have=’g5;’]

[/am4show][am4guest]

[/am4guest][am4show have=’g5;’]

Set up the first three hurdles, with the second and third hurdles either one foot in or half a foot in from the regular race marks. After a full warm-up that mimics the pre-race warm-up, have the hurdle set his or her blocks and get in a practice start or two just over the first hurdle.

Workout:

• 4 reps over the first three hurdles, all-out, from the blocks, running to a finish line 10 yards beyond the third hurdle.
• Add a fourth hurdle.
• 3 reps over the first four hurdles, all-out, from the blocks, running to a finish line 10 yards beyond the fourth hurdle.
• Add a fifth hurdle.
• 2 reps over all five hurdles, all-out, from the blocks, running to a finish line 10 yards beyond the fifth hurdle.

Ideally, these reps can be done by teammates side by side. Coaches may want to time each rep to get a feel for what the target time should be for the upcoming race. This workout involves more volume than I would use for a big championship meet, or that I would use prior to an outdoor race. I like for the training in the indoor season training to prepare athletes for the longer outdoor race. If you as a coach feel that you want to hone in on excelling indoors, I would suggest taking off the reps over all five hurdles, and taking off one rep each over three hurdles and over four.

[/am4show]