Elitetrack: Sport Training & Conditioning

Here's the setup. 16yo female, 5'-8" who has completed successful practice runs with 13m to the first hurdle and progressed from 7.3-8.0m between hurdles over 3-5 hurdles while 3-stepping between hurdles.  Physically she's prepared to race the full spacing between, but confidence wise she's hesitated to 3-step during a race until she managed to get out to the 8.0m spacing in practice. Do you have a test or practice that you utilize to determine an athletes readiness to race the full hurdle spacing (8.5m) while 3-stepping? 

Thanks in advance,
Chris

Well, there are a couple of things you could do.  First of all, using discounted distances in practice is exactly the way to go, but I would also try using discounted heights.  I have found that it is sometimes easier to teach an athlete to "run off the hurdle" when they don't have to worry so much about hurdle clearance.  I have often used a one notch (3inch) drop during practice when I want them to really focus on running between.  So that might be something to try.  Even if you need to put up power hurdles down to 27 inches and progress up to full height, it might help build her confidence over the 33's. 

The other thing I'm thinking, is just put her in the race and make her do it.  I find that, very often, its hard to get competition speed and adrelaline during practice sessions.  which is why we use discounted heights and spacing.  But putting her in the race in a meet may just force her to do it.  As long as you think she's physically ready, give it a shot. 

Thanks PZale,
We've done progression in distances using hurdle heights of <6"-30", always lowering the hurdles as we took the spacing further out.  Our next planned progression is to try 8.3m w/ lower height (18-24") and then gradually raise them again.  She's right on the edge of the breakthru, but for now it is more of a mind game with her.  She has a pretty good grasp of the concept of active running over the top and off the hurdle.

Chris

When I can get an athlete to hit the desired rhythm units (time between hurdles) using a 1 foot spacing cheat and a 3 inch height cheat I know they can likely run the same thing in a competition. The exception to this rule is athletes who are particularly short or slow.