1 / 48

HURDLE SPRINT

HURDLE SPRINT. Applying Theory into Practice. EUROPEAN HORIZONTAL JUMPS AND HURDLE SYMPOSIUM NOVEMBER 10-12, 2017 FALUN, SCHWEDEN November 10-12 2017 Falun, Sweden—  . R Rüdiger Harksen, National Coach DLV. Presentation prepared by: Rüdiger Harksen Presentation to: UKA

stephiner
Download Presentation

HURDLE SPRINT

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. HURDLE SPRINT Applying Theory into Practice EUROPEAN HORIZONTAL JUMPS AND HURDLE SYMPOSIUM NOVEMBER 10-12, 2017 FALUN, SCHWEDENNovember 10-12 2017 Falun, Sweden—   RRüdiger Harksen, National Coach DLV Presentation prepared by: Rüdiger Harksen Presentation to: UKA Date: November 29th

  2. General comments on speed • Genetically determined • Neurophysiological quality • Speed is the product between stride-length and - frequency • Maximum-strength,speed and technique are a dynamic unity • Muscular dysbalances have a negative impact • Submaximal motions promote submaximal patterns in the brain • Speed can only be learned through specific exercises (conformity with competition performance!!)

  3. Front – Side - Mechanics

  4. Biomecanical correct – individual solutions tTendency to stride lenght in sprinting

  5. This is where the crucial difference between sprint and hurdle sprint begins !

  6. Features of hurdle- sprinting • The hurdles on thelane (height) • The givengaps (distances) • The resulting (sprint)- dilemmasituation • The givenrhythms, optimal path-lengths • The necessitytosprintwith high horizontal speed all the time

  7. Requirements for hurdle sprinting • Constant change of stride length and stride- frequency • Constant change of motion amplitude of arms and legs • Constant change of braking phases and phases of acceleration

  8. Key requirement • The athlete should be able to sprint with different mixing ratios of stride frequency and stride length

  9. Hurdle sprinting • Compared to flat-sprinting a specific nature of sprinting has to be developed • The specific hurdle sprinting can not only be developed through flat-sprinting methods!!! • The fundamental task is the combination of between-hurdle-sprinting (frequency drive) and effective hurdle clearance Consequences for training methodology

  10. I.Gonschinska,2010

  11. Titel der Veranstaltung HSA

  12. Men (example) Women

  13. Graph of Speed between hurdles

  14. Distance – time structur women

  15. Prpareing Amortisation Brake-time Distance to hurdle Speed behaviour Take - off Transition Frequenzdrive Distance to hurdle Position COM „Triplet“ Da-da-dam Downhill running

  16. Trajectory of centre of mass over hurdle is dependent on: Position (height) at last ground contact take-off angle take-off speed Hurdle clearance Ballistic trajectory is determined after take-off to hurdle ! J.May 2011

  17. Titel der Veranstaltung Actio - Reactio • Abhängig von: • Schrittmuster • Ansteuerung • Kraft • Körperstabilität • at take – off – Position • Depending on: • Stridepatternbetweenhurdles • Strenght / stabilisation

  18. Transition into take -off Fast Clearance produces QUICKNESS

  19. Comparison Heat - Final Dr. Ralf Buckwitz, 2011

  20. Hip - Snap

  21. Producing fast times Sprinting away from the hurdle

  22. Who will be the first at the finish line?

  23. Influence of biomecanical data

  24. Main biomechanic – pararameters World-indoor record holder Susanna Kallur Dr. Ralf Buckwitz

  25. Technique – Training

  26. Top-female athlete at competition-like training Female student at competition-like training Female student at „learn-training“

  27. Classic Models: Social or Model - learning Learning from a Role-model, Star, Teacher…, Learning by trial and error Exploring Learning Lernen by insight Instruction – Execution - Ext./Int. Feedback

  28. Technique Training Aspectofindividualisation Dependent on strenght, anthropometry, e.g. Find out howtheathletereactstoinputs Toknowhowthemovementlooks like, helps onlypartly Itis fundamental todevelop an understanding, imagination, perceptionandanticipationofthemovementandtodevelopimpulsegeneration Noclearancephilosophy, but optimal learning theory! Fundamental understanding: Hurdle Clearing AND Sprinting between hurdles

  29. Aims of Technique Training Stability of hurdle clearance Constancy regarding to distance to hurdle, flight time and brake time Combination of hurdle-clearance and between-hurdle sprinting as technical basic quality Stability through variability of movement tasks

  30. Individual Solutions

  31. KSP Verlauf Mä KSP Verlauf Fr Männer Frauen

  32. Different influence of technique Slighter lift of COM of women Fast female flat sprinters have advantages No changes in hurdle height (female) Same discipline but different ! ! ……. 7 or 8 strides to the first hurdle Consequences

  33. Sprinting between the hurdles Shuffle

  34. Technical Aspects - The shuffle The basic principles in sprint mechanics are the same, execution is much different. Shufflers keep the same angles as sprinters, except everything is lower. Arm carriage is lower, hands are lower, knee lift is lower, heel recovery is lower Smooth transition to third step Keep the ankles flexed, no rotations

  35. Core stenght – stabilisation • Optimize stride pattern • More feed power • Improve working with arms Improvement ideas shuffle

  36. Hurdle – specific Sprinttraining • Frequent sprints over low hurdles • Combination Rhythms • Flying Sprints (given stride - patterns) • Mixed programms • Overspeed – programms • Contrast – programm • One leg ( non cyclic) – sprint • Stick Drills

  37. Titel der Veranstaltung Hurdle – Speed - Endurance HSA

  38. Hurdlespecific Speed – Endurance - Training ? Neuromuscular AND Metabolic Quality Stabilizing of stride frequency pattern AND alaktazid/laktazid Optimum • → Howmanyhurdles? • Critical point: technicalstability • Elite hurdlesupto 14 hurdles • original distanceorfrequently

  39. Hurdlespecific Speed – Endurance - Training ? Neuromuscular AND Energetic Quality Stabilizing of stride frequency pattern AND alaktazid/laktazid Optimum • Howmanyhurdles? • Critical point: technicalstability • Elite hurdlesupto 14 hurdles • original distanceorfrequently • Hurdle-acceleration runs ( 5./6.th hurdle) with short rests between • hurdle Z • Classic tempo – runs 100m/200m sprint - training

  40. MAIN HURDLE WORK

  41. Some Guidelines Technical trainingthroughouttheyear Main objective, biggoal = fastest rythmicintervall Athletics, corestrength, stabilisation, strengthandspeed-strength, Technique…… isOUTPUT! RemembertheINPUT – Factors(visual, propriorezeptiv,… Systems Competitivetrainingismoreeffectice Checkingtheeffectivenessofappliedtrainingforms (Stimuli), appropriaterecoveryperiods The balancebetweenenergetic (metabolic) and neuronal factorsisthebaseforsuccessfulexerciseplanning Training means, thatitcanreproduced in regardsofthechoice, therelationofthestructureandthespeedofthetraining – contentsyoumakeuseof (e.g. drills)

  42. Classical planning Folie noch ergänzen Datum Titel der Veranstaltung

  43. Methodological Variations • A.)„ Block – Periodization (W. Issurin)“ • Development ofabilities not at the same time • (e.g.) • Accumulation 3-4 weeks(e.g. aerobiccapacity, max.strenght) • Transition 2-3 weeks(specific) • Realisation 1-2 week • Working with residual effects….. B.) Strenght/Power  Speed – Transfer Climate conditions Athletes are students

  44. Thank you for your attention

More Related