|
Developing
Proper Kinesthetic Force Application in 400m Hurdling
Through a Performance Approach
Gary
Winckler
This is adapted from an article that appeared in a USA
Track & Field publication on Women's 400m Hurdles
- the charts here have been extended to include data
for male 400 hurdles who use a 13 or 14 stride pattern.
The traditional approach taken by many coaches and athletes
is one where much time is spent on hurdle drills where
the athlete walks, skips, or runs over hurdles spaced
very close together or at spacings which are > competitive
spacings and heights. The results of this approach are
more conditioning than technical. There exists an emphasis
on limb movement skills which is good from a dynamic
mobility standpoint but from a technical view the emphasis
is on vertical velocity. This is a poor emphasis as
most hurdle athletes already generate too much vertical
velocity at takeoff. The result of such training is
to teach the athlete to spend greater time on ground
contact, which results in longer flight times over the
hurdle and in greater ground time on touchdown off the
hurdle. All of these factors result in slower performances.
The performance approach uses drills and exercises designed
to call into play the same muscles and forces to be
used in the actual performance of the event. These exercises
involve using hurdles at reduced height and spacing
which allow fore speeds to be used which are 90-110%
of race speeds. To configure these spacings use the
race pattern of the athlete and multiply the stride
length used in the race by the number of strides desired.
100%
Spacing
| 100%
of Normal Spacings for Female 15-17 Step Race
Patterns |
| No of Steps |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
| 15 |
22.20 |
24.33 |
26.47 |
28.60 |
30.73 |
32.87 |
35.00 |
|
|
| 16 |
21.00 |
23.00 |
25.00 |
27.00 |
29.00 |
31.00 |
33.00 |
35.00 |
|
| 17 |
19.94 |
21.82 |
23.71 |
25.59 |
27.47 |
29.35 |
31.24 |
33.12 |
35.00 |
|
100%
of Normal Spacings for Male 13-15 Step Race
Patterns |
| No of Steps |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
|
|
|
13 |
25.31 |
27.73 |
30.15 |
32.58 |
35.00 |
|
|
|
|
|
14 |
23.75 |
26.00 |
28.25 |
30.50 |
32.75 |
35.00 |
|
|
|
|
15 |
22.40 |
24.50 |
26.60 |
28.70 |
30.80 |
32.90 |
35.00 |
|
|
Spacings for women's
2'6" barriers based on 3m clearance stride, for
men 3'0" hurdles with 3.5m clearance stride
It is often desirable to progress an athlete up to
their race pattern as the training year progresses
and therefore spacings just below 100% are often a
productive means of achieving performance related
hurdling development in early phases of the training
year.
98%
Spacing
| 98%
of Normal Spacings for Female 15-17 Step Race
Patterns |
| No of Steps |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
| 15 |
21.76 |
23.85 |
25.94 |
28.03 |
30.12 |
32.21 |
34.30 |
|
|
| 16 |
20.58 |
22.54 |
24.60 |
26.46 |
28.42 |
30.38 |
32.34 |
34.30 |
|
| 17 |
19.54 |
21.39 |
23.23 |
25.08 |
26.92 |
28.77 |
30.61 |
32.46 |
34.30 |
| 98%
of Normal Spacings for Male 13-15 Step Race
Patterns |
| No of Steps |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
|
|
| 13 |
24.80 |
27.18 |
29.55 |
31.93 |
34.90 |
|
|
|
|
| 14 |
23.28 |
25.48 |
27.69 |
29.89 |
32.10 |
34.90 |
|
|
|
| 15 |
21.95 |
24.01 |
26.07 |
28.13 |
30.18 |
32.24 |
34.90 |
|
|
96%
Spacing
| 96%
of Normal Spacings for Female 15-17 Step Race
Patterns |
| No of Steps |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
| 15 |
21.31 |
23.36 |
25.41 |
27.46 |
29.50 |
31.55 |
33.60 |
|
|
| 16 |
20.16 |
22.08 |
24.00 |
25.92 |
27.84 |
29.76 |
31.68 |
33.60 |
|
| 17 |
19.14 |
20.95 |
22.76 |
24.56 |
26.37 |
28.18 |
29.99 |
31.79 |
33.60 |
| 96%
of Normal Spacings for Male 13-15 Step Race
Patterns |
| No of Steps |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
|
|
| 13 |
24.30 |
26.82 |
28.95 |
31.27 |
33.60 |
|
|
|
|
| 14 |
22.80 |
24.96 |
27.12 |
29.28 |
31.44 |
33.60 |
|
|
|
| 15 |
21.50 |
23.52 |
25.54 |
27.55 |
29.57 |
31.58 |
33.60 |
|
|
94%
Spacing
| 94%
of Normal Spacings for Female 15-17 Step Race
Patterns |
| No of Steps |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
| 15 |
20.87 |
22.87 |
24.88 |
26.88 |
28.89 |
30.89 |
32.90 |
|
|
| 16 |
19.74 |
21.62 |
23.50 |
25.38 |
27.26 |
29.14 |
31.02 |
32.90 |
|
| 17 |
18.74 |
20.51 |
22.28 |
24.05 |
25.82 |
27.59 |
29.36 |
31.13 |
32.90 |
| 94%
of Normal Spacings for Male 13-15 Step Race
Patterns |
| No of Steps |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
|
|
| 13 |
23.79 |
26.07 |
28.34 |
30.12 |
32.90 |
|
|
|
|
| 14 |
22.33 |
24.44 |
26.56 |
28.67 |
30.79 |
32.90 |
|
|
|
| 15 |
21.06 |
23.03 |
25.00 |
26.98 |
28.95 |
30.93 |
32.90 |
|
|
90%
Spacing
| 90%
of Normal Spacings for Female 15-17 Step Race
Patterns |
| No of Steps |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
| 15 |
19.98 |
21.90 |
23.82 |
25.74 |
27.76 |
29.58 |
31.50 |
|
|
| 16 |
18.90 |
20.70 |
22.50 |
24.30 |
26.10 |
27.90 |
29.70 |
31.50 |
|
| 17 |
17.95 |
19.64 |
21.34 |
23.03 |
24.72 |
26.42 |
28.11 |
29.81 |
31.50 |
| 90%
of Normal Spacings for Male 13-15 Step Race
Patterns |
| No of Steps |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
|
|
| 13 |
22.78 |
24.96 |
27.14 |
29.32 |
31.50 |
|
|
|
|
| 14 |
21.38 |
23.40 |
25.43 |
27.45 |
29.48 |
31.50 |
|
|
|
| 15 |
20.16 |
22.05 |
23.94 |
25.83 |
27.72 |
29.61 |
31.50 |
|
|
86%
Spacing
| 86%
of Normal Spacings for Female 15-17 Step Race
Patterns |
| No of Steps |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
| 15 |
19.09 |
20.93 |
22.76 |
24.60 |
26.43 |
28.27 |
30.10 |
|
|
| 16 |
18.06 |
19.78 |
21.50 |
23.23 |
24.94 |
26.66 |
28.38 |
30.10 |
|
| 17 |
17.15 |
18.77 |
20.39 |
22.01 |
23.62 |
25.24 |
26.86 |
28.48 |
30.10 |
| 86%
of Normal Spacings for Male 13-15 Step Race
Patterns |
| No of Steps |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
|
|
| 13 |
21.76 |
23.85 |
25.93 |
28.02 |
30.10 |
|
|
|
|
| 14 |
20.43 |
22.36 |
24.30 |
26.23 |
29.17 |
30.10 |
|
|
|
| 15 |
19.26 |
21.07 |
22.88 |
24.68 |
26.49 |
28.29 |
30.10 |
|
|
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