Sprint Starts Workout

by Steve McGill

Because hurdlers often focus on technique to the point that they lose their aggressiveness in attacking the barriers, I have found that it is often useful to incorporate sprinting without hurdles into hurdle workouts. Sometimes I’ll sprinkle in a few non-hurdling sprint reps just to change things up a bit and to clear the hurdler’s mind a little bit. Other times I’ll have an equal balance of sprinting without hurdles and sprinting over hurdles in the same workout. This month’s workout is one of those types of workouts. I recently used it with one of my hurdlers and it went very well.

[am4show not_have=’g5;’]

[/am4show][am4guest]

[/am4guest][am4show have=’g5;’]

The Workout:

One block start past the first hurdle, with commands from the coach.
One block start over the first hurdle, with commands from the coach.
One block start past the second hurdle, with commands from the coach.
One block start over the second hurdle, with commands from the coach.
One block start past the third hurdle, with commands from the coach.
One block start over the third hurdle, with commands from the coach.

Repeat the above sequence again for a second set.

Recovery:
1:30-2:00 rest between reps (recovery time should increase as the distance increases).
4:00 rest between sets.

Variations
If more than one hurdler is available, and the hurdlers are close enough in ability to challenge each other, then possible, do hurdle starts next to a sprinter.

If sprinters who are not among the fastest on the team are available, then, on the hurdle reps, have a sprinter sprint beside the hurdler in a non-hurdle lane. The obvious purpose of this is to force the hurdler to focus on sprinting instead of focusing on technique.

If the coach feels the athlete needs more sprint reps than hurdle reps, or vice versa, then adjust the volume accordingly. With some hurdlers who are naturally very aggressive, for example, I might limit the amount of non-hurdle reps because they simply don’t need them.
[/am4show]