[tofusoss@gmail.com]

tofusoss@gmail.com on April 27, 2010 at 1:05 pm #16693

I’m a high school senior, this is my second year doing the 110m hurdles. I actually only started last year about halfway through the season. We don’t have any hurdle coach, so usually I just get advice from the other coaches that are watching. What usually wins me races is my ability to sprint really fast while adequately getting over the hurdle (usually though, I’ll knock over at least a good half sometimes).

My PR is only 16.2, got a 16.62 today during a meet.
My problem mostly at the moment, are my arms. I understand that keeping them to the inside of your body is ideal, but I can’t seem to do that at ALL.

https://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs480.ash1/26315_1382205565543_1544071129_934588_7309542_n.jpg

I’m the one on the right. I understand this isn’t the best picture, since most of my form is horrible here.
I have no problem staying close to the hurdle (usually TOO close actually). I just started 3 stepping yesterday during practice towards the end, so I didn’t try it in the track meet I was in today.

Any advice on how to fix my arms?

[Eric Broadbent]

Eric Broadbent on April 28, 2010 at 12:39 pm #97806

I am no expert on the arms and actually have had less than ideal arm action during hurdles some of the time, but on certain reps I seem to have really good form with it…that being said my old coach use to tell me to think about reaching the front arm up(about forehead level maybe) and then turn a key like you are starting a car(your pinky would be pointed towards the sky) and then from there bring it back to your hip pocket…the back arm/trail arm whatever its called should stay tight to the body. There are so many things to think about when you are hurdling so I would say just focus on your arms and doing it correctly and focus less on everything else for a few reps and see what happens. If you can get the feel down then eventually it will come more naturally. With your arms how they are now, its going to cause a lot of unwanted twisting and wasted in energy in your race which I am sure you are aware of and that’s why you are asking for help. Like I said, I’m not an expert on the hurdles but maybe this will help. I like how close you are to the hurdles compared to the other gun the picture…looks pretty sweet. Goodluck with the 3 stepping!

[RussZHC]

RussZHC on May 7, 2010 at 1:12 am #98066

Concept is simple, doing is difficult.

One can see you stop the running action as you wait to land…make the hurdling more like a flat sprint with the arms going front to back (direction of travel)…what is happening is you are preparing for a long flight which is exactly the opposite of what you want when hurdling…the arms are going out to the sides as this is the natural action humans have when they are looking for balance while straddling something…keep in mind, the board is only 3/4″ wide, not 3′.

FYI: IMO your timing is a bit “off” in the photo…the position that your lead leg is and certainly that your trail leg is pretty good but in this leg position your hips should already be “over” if not just past the board…to me it looks like they are still an inch or two behind the board…i.e. this is GOOD as it indicates your trail comes through very quickly (or that you have a really, really long flight time…not so good if that is what is happening; OR you are too bent at the waist in the tuck or hold it too long, open/straighten sooner will help…its a timing thing) but with a bit of tweaking on the synchronization you will find your times will drop dramatically…

Again, IMO, its all the same issue…make your hurdling less like a jump w flight time and more like a sprint with the flight time being the portion of each stride when neither foot is in ground contact. This picture also shows, as you say, you are crowding the hurdle, get in the habit of making the last 2 strides into a hurdle (1H, or others in both sprint or intermediate events) at a quicker pace, this will in effect move you “back” a bit plus a less prolonged flight (from above) will help too.

[RussZHC]

RussZHC on May 7, 2010 at 1:17 am #98067

Sorry…add on…you are effectively “leading with a trail” i.e. with the hips actually behind the knee of the trail as you clear the board all kinds of issues will crop up that will disappear once that does not happen…find some good clear video you can go frame by frame from say a Worlds or Olympics and you will much better understand the needed sequence.

[Chad Williams]

Chad Williams on May 7, 2010 at 1:38 am #98070

Too add on to what Russell is saying, here are a few points:

The timing of the trail leg is going to come from the TO position. My guess would be that your height makes you feel as though you need to “jump” the hurdle which will engage the trail earlier than needed. So in order to time the hurdle better, you need to let the hip flexor stretch.

Also, IMO, you are going to want to cup your right hand outside your trail leg and your foot. You want it facing down and your left arm will begin to tuck into the side as your counter the trail leg correctly.

Here is a picture of my little freshman, we have been working on her limb positioning, but she has done a much better job of countering with right arm.

https://www.cofcsports.com//share/ViewPhoto.dbml?ATCLPID=&ATCLID=204936540&DB;_MENU_ID=&SPSID=64159&SPID=7063∈_SUBSCRIBER_CONTENT=&DB_LANG=C&DB_OEM_ID=14800&LOAD_IMAGE_ID=205157558&LOAD_IMAGE_SIZE=400

[tofusoss@gmail.com]

tofusoss@gmail.com on May 15, 2010 at 10:48 am #98169

Thank you all so much for the advice.

I also have a question about 3-stepping. At first I thought I was able to do it, but it seems that I’m only able to 3-step maybe the first two to three hurdles at most, before I’m so far back that I can’t seem to make it in 3 steps. Is there any way to improve my ability to 3-step? I’m 5’5, so usually I’m at quite a disadvantage from the rest of the field from what I’ve seen. Is it possible to 3-step efficiently at my height?

[hurdler49]

hurdler49 on July 6, 2010 at 3:21 pm #100060

I had problems with my arms before too.

My coach taught me the most basic of hurdling drills – the hurdle walkovers. For around 2-3 months, I spent hundreds of HOURS doing drills. It was easier to focus on the proper form whilst doing drills than in clearing hurdles of actual height since in the drills, one’s pace is a lot slower. In a sense, one can focus on the finer aspects.

Gradually, I shifted to more complex drills (plyometric hurdle drills, 5-step drills). Soon enough, the proper hurdling form became ingrained. I shed off a full second in one year!