Boys |
Distance |
Approach |
Spacing |
Height |
u13 |
75m |
11.5m |
7.5m |
2'6" |
u15 |
80m |
12.0m |
8.0m |
2'9" |
u17 |
100m |
13.0m |
8.5m |
3'0" |
u20 |
110m |
13.72m |
9.14m |
3'3" |
u20/Sen |
110m |
13.72m |
9.14m |
3'6" |
Table 1
Girls |
Distance |
Approach |
Spacing |
Height |
u13 |
70m |
11.0m |
7.0m |
2'3" |
u15 |
75m |
11.5m |
7.5m |
2'6" |
u17 |
80m |
12.0m |
8.0m |
2'6" |
u20/Sen |
100m |
13.0m |
8.5m |
2'9" |
Notes
* Hurdle races for U13 boys vary from 70m to 80m both
in spacing and heights. I favour the establishment
of the 75m H with hurdles at 2’6” and
this will be the norm in this article. (Views of other
coaches on this are welcome.)
**Using the unofficial convention amongst UK hurdlers
and coaches that horizontal dimensions are metrical,
vertical imperial measurements!
It is
evident for Table I that both boys and girls have
to face changes. In the boys case it is in both height
and spacings every 2 years up to U20 level where,
according to birthdays and speed of adaptation to
new heights, it may be 1, 2 or 3 years. Girls have
it slightly “easier” with the height remaining
the same from U15 to U17 age groups although approach
distance and spacing between hurdles does increase.
For them too the ultimate challenge at present is
reached with the move to U20 - the same as the senior
specifications . There is some consideration being
given to this at the moment, which might lead to senior
heights at 3’0”
Whenever the athlete moves up an age group some modification
takes place. A process of relearning has to be undertaken
not only in technique but also psychologically. A
young sprinter knows that they can run 100m and still
will be able to get to the end of the race when they
enter the new age category but with young hurdlers
there are often initial doubts as to whether or not
they will cope with the new hurdles specifications.
The accomplished hurdler with a proven track record
has a new challenge to face in maintaining their previous
successes, to the less accomplished it may offer another
chance for improvement if they convert successfully.
With a positive approach this is possible.
The two “Golden Rules” are:
1. Start the process immediately after the last competition
whilst they are still track fit and before winter
training takes the spring out of legs! (The taller
athlete if cramped in their age group specification
may even experiment with late low key races at the
next age group specification, if sufficient early
practice proves promising)
2. Take one thing at a time - working on one of the
variables at a time not all together.
Usually the young athlete is keen to start the conversion
process as soon as possible and almost looks forward
to the challenge . In August or September they maintain
at least some race fitness. Often the natural growing
process means that they may already be experiencing
the difficulties of fitting a natural stride pattern
into the hurdles. However especially at the younger
end of the athletes being considered here this is
very variable and due consideration should be taken
of this. In other words the steps outlined below must
be considered for each individual and modified accordingly.
1. Approach to first hurdle. Remembering that hurdling
is not a new skill and that the athlete has at least
some degree of competence the first step is to try
to get the athlete to the new first hurdle as quickly
as possible. The normal instinct is to hold back at
first so initially do not raise the height of the
hurdle. Especially at the younger end ((U13-U15) this
does not usually afford a problem as it is commensurate
with their continuing physical development. If the
athlete shows undue nerves think about reducing the
height of the first hurdle below the height they have
been used to so they can concentrate on stride pattern
only. However this should be only a temporary move
and a return to at least the height they are used
to should happen as soon a possible. Occasionally
an athlete (or coach) may wish to reverse the starting
leg to give an extra stride but this is usually unnecessary.
It may occur more often with girls who stop growing
earlier or at the larger increase from U17 to U20
2. Increasing hurdle spacing /hurdle height:
a. As soon as the athlete shows some ability to reach
the first hurdle with reasonable speed introduce a
second hurdle at the same height at the appropriate
distance for them to be comfortable. It is usually
better to work outwards from the same distance apart
that they have been used to than jumping straight
away to the new distance. Increase the distance a
little bit at a time and guard against overstretching
of the athlete in the initial stages as this may be
detrimental to the action over a higher hurdle. Approach
work into just the first hurdle only should be sparingly
used as it does not encourage correct drive off the
hurdle and on to the next.
b. Increase the height of the hurdle to the new specification.
Start with a few runs into one hurdle then add a second
hurdle as above. Sometimes, especially with a tall
athlete, it is better to omit Step 2a above. Young
hurdlers who grow quickly can develop faults, especially
in the trail leg , from running over hurdles that
have become too low for them.
3. Add further hurdles probably at the new height
and at a comfortable distance for each individual
athlete. The main aim should be to obtain a balanced
and rhythmic action both over and between hurdles
so that any necessary modifications to technique can
be worked on as soon as possible. Key points are take
off position and lead leg action and landing correctly
to drive to the next hurdle. Again though try to work
on only one action at a time.
At this point the initial transition period is over,
with luck and application the athlete will have been
able manage all of the changes or at least coped with
some of them over a few hurdles. Now is the time for
the next phase. Hurdling requires strength so, after
an autumn break, a period of hard winter training
is essential. Whilst emphasis here should be on endurance
and strength & conditioning still include hurdles
in the schedules. Hurdlers love hurdling and gain
motivation by it, with out it they can also lose their
flexibility and technique. Sessions such as step overs,
isolation drills, three stride with spacing reduced,
five or seven stride hurdling, longer distance over
lower hurdles at 400mH intervals should feature once
a week.
At some stage competition will loom. The indoor scene
offers specific opportunity to the transitional athlete
as they only have to face 5 hurdles during the learning
process. If the decision is to use this as the first
target then a month before change the emphasis of
the training alters to more speed work. It may be
necessary here to go back through the three initial
phases outlined above as quickly as possible. Concentrate
more on the start, check blocks settings, arrange
mini competitions with fellow athletes, then get out
of the winter wind and rain into the warmth of the
indoor season.
If the indoor season does not feature in the plans
then prolong the winter training but add more hurdles
at a comfortable distance, run out and backs when
the gales subside. The indoor athletes should join
this programme after the end of the indoor season
for a few weeks before the sharpening up begins again
for the start of the real challenge, 8 or 10 hurdles
at the new specifications in competition!
Most of the above applies for all the changes but
there is an especial challenge for the male hurdlers
in the move to U20 hurdles. Whilst continual adaptation
applies to both men and women it is the former who
at this stage also have to face the two options. In
domestic competition below the national championships
(except ESAA) the hurdles only increase by 3”
but for the major events the senior height of 3’6”
applies. The increased spacing often causes as much
of a problem as the height change. Coaches must be
very careful in deciding with their athletes whether
they should compete at the senior level in the first
year. For the tall successful athlete this might not
be a difficult decision but unfortunately too many
athletes have found the transition to the higher hurdles
too hard, perhaps from moving onto the higher hurdles
too quickly, and have “retired”. Equally
well there may be a loss of motivation in not tackling
the “big ones”. The athlete usually wants
to “give it a try” earlier than the coach.
Perhaps it is at this stage that the judgement of
the coach is most needed. For the less accomplished
hurdler at U17 level the prospect of 3’3”
is a sufficiently daunting one and the loss of male
hurdlers at this transition is the greatest of any.
An alternative could be to consider a move to the
long hurdles.
Finally though put all of this in perspective. Hurdling
is a wonderful activity, blending skill, speed, courage
and grace which can bring the athlete much satisfaction
and thrill the spectator. In words it all seems so
complicated but in essence it really is a natural
activity which because it becomes competitive is honed
by athlete and coach to extract the very last essence
of speed. Moreover it is enjoyable for both athlete
and coach
Ted Grey - February 2002
