Hurdles: Training & Technical Phase-Based Approach to Seasonal Planning
with Richie Mercado,
St. John's High School (TX) Head Track & Field Coach;
34 years of coaching experience;
USATF Level 2 Coach in Jumps and Combined Events;
Jr. Coordinator for the USA Heptathlon; Head Coach for Team USA Heptathlon in the 2008 Thorpe Cup USA-Germany dual;
has coached several SPC state championships for Girl's Track & Field, Boy's Cross Country, and won 2 of last 3 in Boy's Track & Field.
Numerous SPC champions in sprints, jumps, hurdles; coached the USATF Junior Champion runner-up and Pan Am Junior Champion silver medalist in decathlon.
Hurdling is an activity that is speed- and power-based. The athlete must be aggressive, competitive and willing to trust in a training system. A successful hurdler must learn to adapt to training requirements and also needs to possess mental toughness.
In this video, Richie Mercado aims to provide coaches with a complete training system to plan, organize and develop athletically-competent short and long hurdlers. He's created a blueprint covering the technical aspects, profile, training philosophy and training science proven to mold average athletes into above-average hurdlers.
Mechanics and Patterning
Coaches must learn how to enhance their hurdlers through training to develop better speed, power, coordination, patience and rhythm. Hurdlers who can three-step will always outperform athletes who take more than three steps between hurdles. Coach Mercado's system teaches how to get hurdlers to eliminate faulty mechanics and establish proper neuromuscular patterning for improved speed, power, body control and angles to consistently run faster times for both short & long hurdles.
Training Philosophy for Hurdlers
Coach Mercado shows how to combine all of the different training components to make a complete program specific to hurdlers. You'll see how to factor the following segments into your overall hurdling program:
- Weight room training
- Biomotor elements
- Mental toughness and adaptability
- Speed and coordination
As a coach, the ability to troubleshoot mechanics and analyze, test and establish key performance indicators goes a long way toward helping hurdlers reach their potential. Troubleshooting requires specialized knowledge to encourage proper patterning, speed mechanics for attacking the hurdle, hip usage through the hurdle, and foot placement following the hurdle. Coach Mercado outlines all of his hurdling knowledge to help you be confident in your abilities as a coach.
This video will help you learn the training and planning secrets for the short and long hurdles used by a successful high school coach. Richie Mercado explains how he creates great hurdlers season after season. This is a must-have for any hurdles coach looking for that "championship edge!"
174 minutes. 2018.
Buy at Championship Productions
Terrence Trammell: Teaching and Coaching the Hurdles
with Terrence Trammell,
Pace Academy (GA) Associate Head Coach;
3x Olympian & 2x Olympic Silver Medalist (110 M High Hurdles);
3x World Silver Medalist;
6x NCAA Champion (University of South Carolina)
Get a step-by-step plan for hurdler development and necessary skills for successful hurdling at a multitude of levels!
Three-time U.S. Olympian Terrence Trammell provides you with the drills and focus needed for success. He demonstrates everything from a proper supplemental warm-up prior to hurdling, essential drills for hurdle clearance, and a race model that allows for competitive completion of the hurdle race.
Trammell uses a series of 16 foundational drills that mimic the hurdle action to develop athletes. These drills focus on the key elements of hurdling: hip mobility, posture, and positioning. The purpose of these drills is to teach athletes how to keep speed, coordination, explosiveness, and rhythm working together.
All drills and techniques provided fall back to the centralized component that leads to hurdle success at meets. Hurdlers will learn to nail the mechanics in practice, giving them one less thing to worry about on meet day.
Running Mechanics Drills for Hurdlers
In this segment, eight specific drills are utilized to stress the essential components of creating a high center of gravity with the hips and keeping the shoulders square to maintain balance. Each of the drills maintains this focus and allows for more efficiency in sprint mechanics to allow hurdlers to travel faster between the hurdlers.
The "High Skip Drill" provided is a multi-faceted drill that fosters proper mechanics as well as strength building through its plyometric nature. This drill is an excellent way for athletes that are too young to lift weight to develop ballistic strength and power by using their own body weight.
Coach Trammell incorporates seven specific drills that focus on hurdle technique. The drills progress from mobility-based exercises, that focus on hip position and square shoulders, to hurdle clearance. Each repetition is concluded by having the athlete run off the last hurdle to simulate race conditions.
Utilization of these drills in the sequence provided will help develop hurdlers that maintain the high center of gravity with hips and square shoulders needed to sprint through the hurdles, as opposed to jumping over the hurdles.
110 High Hurdle Race Model
Every aspect of the race is covered, from block setup to race completion. Coach Trammell breaks down the race into the four component parts and provides the hurdler with the essentials for successful race completion:
- Blocks to hurdle #1
- Hurdle #1-#3
- Hurdle #4-#7
- Hurdle #8-Finish line
Get all the necessary skills, drills, and modeling needed to successfully navigate the high hurdles. With emphasis on body placement, sprint mechanics, hurdle form and rehearsal, Coach Trammell sets up the athlete for success in competition!
28 minutes. 2018.
Buy at Championship Productions
Hurdling with Speed and Rhythm
with Lucky Huber,
University of South Dakota Director of Track and Field & Cross Country/Head Women's Coach;
2x USTFCCCA National Coach of the Year,
16x Conference Coach of the Year;
has coached 12 National Champions
Speed hurdling is an essential tool for developing highly competitive hurdlers. The concept of speed hurdling uses hurdles placed closer and lower than competition distances to help athletes develop a motor pattern that is faster than race pace.
In this video, two-time national coach of the year Coach Lucky Huber details the program he uses at the University of South Dakota to help hurdlers compete at the highest levels of the NCAA. He provides an in-depth discussion of his four major concepts:
- Warm-up routine
- Training and drills
- Development of an acceleration pattern to get athletes to the first hurdle in proper position
- Development of a successful race model
By setting up psychological and physical successes at practice through drills and progressions, Coach Huber models an approach that creates high speed practice success for a successful race day. Additionally, the PowerPoint presentation displayed throughout the video provides insight into the benefits of speed hurdle training and the various ways you can implement these concepts into your practice.
Using a combination of walks and skips, Huber takes you through a warm-up that will help your athletes prepare for the challenges of hurdle workouts. These drills progressively challenge each athlete's range of motion through walking drills. By progressing to skipping drills, athletes are able to challenge their balance and coordination. Drills in this section include hurdle walkovers with medicine balls to improve balance and posture, while skipping drills enable athletes to begin developing the rhythms they will use throughout the session. In addition to being a good choice for specific warm-up drills, hurdle mobility work is essential to help young hurdlers acclimate to the demands of this unique event.
Developing a Powerful Start
In order to generate the speed needed to run an effective hurdle race, all hurdle athletes must be effective starters. Coach Huber breaks down a variety of start drills, including three-point starts, box starts, and traditional block starts. By opening the segment with falling starts and progressing through a variety of starts without blocks, Coach Huber shows you a unique way of developing the skills needed for a powerful block start before athletes ever step foot into the blocks.
The activities in this segment serve as a warm-up for athletes and are a great addition to any collegiate program warm-up. They could also stand alone as a great way to introduce younger athletes to starting mechanics before adding in the complexity of block starting.
Using 5-Step Patterns
Workout examples with a multitude of hurdle variations between three and five step progressions, as well as extended starts, are provided to best prepare athletes for the demands of a race. These provide the ability to train "fast" through the spacing and strides required to navigate the hurdle.
A great example is the 3-5-3 variations utilized in practice. By extending the hurdle distance, athletes are required to take five steps to the desired number of hurdles. This five step pattern increases not only the athlete's speed into that hurdle, but off the hurdle as well. This is especially important for younger hurdlers who may lose speed and technique at the end of their races. By using a five step pattern prior to a three step pattern, the hurdle will feel closer and faster, enabling athletes to navigate more hurdles quickly and confidently.
Coach Huber explains, models, and modifies the speed hurdling approach through warm-ups, hurdle drills, acceleration drills, and race modeling to provide a base that coaches can utilize to develop hurdlers at all levels.
"After viewing this video, the next day at voluntary off-season workouts I was able to implement the numerous drills of the "Whole-Part" concept as described by Coach Huber for a four- year male high school varsity hurdler and an incoming freshman female hurdler with minimal experience. Both athletes during the workouts expressed a better understanding of the hurdle process through using the "whole-part" concept and the drills and progressions provided by Coach Huber in the Speed Hurdling video." - Customer Review
44 minutes. 2017.
Buy at Championship Productions
Championship Speed and Power Drills: Hurdles
with Jarius Cooper,
Arkansas State University Assistant Coach;
USA Track & Field Level 1 Certified Instructor,
four-year letter winner and SEC All-Academic Team Member while competing at the University of Florida;
In 2014, Cooper guided Sharika Nelvis to an NCAA DI National Championship in the Women's 60-meter hurdles and the outdoor 100-meter hurdles
Learning how to sprint from start to finish while limiting time on the ground is the key element behind a successful hurdler. It's important for athletes to learn the proper drills that enable them to put speed and power elements into play. High performance speed and power drills that teach this philosophy are essential behind a training program designed for success.
Jarius Cooper stresses the importance of the "sprint" in the sprint hurdles as the essential component for running faster times in all hurdle events. Coach Cooper's approach to developing speed and power in the hurdles is a fundamental foundation that must be built upon for successful hurdling. Cooper's mantra of "control time on the ground, not control time in the air" is a prerequisite for successful sprint hurdling.
Using a combination of warm-ups, hurdle mobility drills, agilities, power elements (jumping sequences), hurdle drills, block starts, and bounds, Cooper provides the critical elements for continued speed and power development in both off-season and in-season training. In all, more than 30 drills/sequences are demonstrated throughout the video. Coach Cooper explains that his speed and power drills will allow the athlete to: Be comfortable with low heel recovery Develop quickness and rhythm Gain the ability to use the non-dominant leg
Cooper takes you inside his 'Red Warm Up', designed to prep hurdlers for practice. Beginning with a jogging series, Coach Cooper progresses through a static stretch series into hurdle mobility drills. He closes the warm up with high-intensity speed development drills, including A skips, high knees, and butt kicks, into a fast 20 meter acceleration. By learning how to sequence drills, Coach Cooper shows you how to progressively prepare your athletes for their training sessions by including movements that reduce injury, balance the body, and improve coordination.
Plyometric Elements of Hurdle Development
In this segment, you will learn how to use box jumps, hurdle hops, and depth jumps to help your hurdlers develop explosive power, stability, and coordination. While sharing important cues to ensure safe landings, Cooper discusses how to carefully progress your athletes from bilateral box jumps, to single leg hops, before moving into more advanced activities such as depth drops and hurdle hops.
The 'meat and potatoes' of any hurdle speed and power development program is the ability to tie the various speed and power elements together on the track. In this segment, you will learn how to use drills such as the 5-step drill to help both high and long hurdlers use their dominant and non-dominant legs to improve coordination and balance the body. Cooper also shows hurdle rhythm sprints to teach proper posture between the hurdles, and help athletes maximize their run into and through the first hurdle.
Coach Cooper provides numerous strategies, cues, examples, and progressions to emphasize the importance of speed and power in hurdlers. The emphasis of the individualized approach and allowing athletes to progress at their levels and strength provides an excellent "bag of tricks" for the sprint hurdle coach.
49 minutes. 2017.
Buy at Championship Productions
All Access Wartburg Track & Field Practice: Hurdles
with Marcus Newsom,
Wartburg College Head Coach;
6x United States Track Coaches Association DIII Indoor Women's Coach of the Year;
3x USTFCCCA DIII Outdoor Women's Coach of the Year;
featuring Scott Ganshirt, Wartburg College Assistant Track & Field Coach
The Wartburg Track program has grown into a national power under Coach Newsom's watch. Wartburg has won 14 straight indoor women's conference championship titles and nine men's indoor championships. The women have a string of 17 consecutive outdoor titles. The men have won eight league outdoor titles since 2002. In 2009, his women's teams became only the seventh team in NCAA Division III history to sweep indoor and outdoor national titles in the same season, and earned the inaugural Deb Vercauteren Program of the Year award from the USTFCCCA. The program also won the award in back-to-back-to-back season (2012-14). The 2012 women's team swept the National Championships and set new all-time meet records in team points in both venues.
This 'all access' hurdles video is unlike any hurdles video you have ever seen. This first-of-its-kind video takes you inside two days of Wartburg's hurdles practices. Highly decorated coach Marcus Newsom brings a unique approach to developing his hurdlers by removing the complexity and grinding out the fundamentals to do the simple things right. Coach Newsom's process is very simple, clear and precise to teach hurdlers the necessary skill development principles for eliminating lead leg faults, trail leg faults, and speed faults involved in the hurdles event. He preaches proper technique for leading with the knee and how to clear the center of the hurdle while leading with the eyes to build a more explosive hurdler.
You will learn the specifics for establishing an effective hurdler development program. The ultimate goal is to create a performance adaptation while keeping your hurdlers injury-free so they grow in their hurdle fundamentals, and consistently hit performance goals. Coach Newsom breaks down a typical workout day for the athlete and coach and explains why each component of the session is a critical part of the workout. Components include:
Coach Newsom explains how to create basic drills to improve a hurdler from inexperienced to high level. Watch as he has his athletes demonstrate over 20 hurdle drills that optimize the athlete's strengths and cover the key fundamental elements of being a successful hurdler:
- Attack the first hurdle
- Drive with the knee
- Tuck the trail leg
- Focus on form and technique
- Be aggressive between the hurdles
The progression of walking drills to jogging drills, and then to full running drills prevents the problem of hurdlers doing too much full speed work. This will help you focus on technique issues for each hurdle since most athletes can hide mistakes when they do things quickly. If athletes understand how to slow down a drill, they can transfer that to a better hurdle race.
Coach Ganshirt breaks down and demonstrates the four key phases behind a successful block start:
- Concentrate on drive phase
- Power position with your hips
- Use arms for first 3-4 steps
- Drive out
Coach Newsom is a hurdle technician with one objective: build technically sound and proficient hurdlers. His simple principles show exactly how he maximizes his hurdlers' performance by building discipline with their lead leg, body positioning, trail leg, speed mechanics, and aggressive block work for getting out and over the first hurdle. In this video, you'll find practical information, drills and common sense coaching tools to help improve hurdlers at every level.
"Love how the coach has a progressive approach to the hurdles!!! This is something that has helped my new and experienced hurdlers improve on going over hurdles while not overextending my time. Can work with all hurdlers at the same time!" - Customer Review
96 minutes. 2017.
Buy at Championship Productions