Differences Between 100m and 110m Hurdles Techniques
Discover the contrasting aspects in technique, drill focus, speed variations, and practice setup for boys and girls in the 100m and 110m hurdles, as explained by Nate Davis, an elite track and field coach.
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THE DIFFERENCES BETWEEN THE 100 HURDLES AND THE 110 HURDLES Nate Davis, M.S., IAAF Elite Coach, USATF Level III Assistant Track and Field Coach University of Wisconsin
HURDLE HEIGHT DETERMINES TECHNIQUE BOYS HURDLES ARE SIGNIFICANTLY ABOVE THEIR CENTER OF MASS. GIRLS HURDLES ARE ABOUT EQUAL WITH THEIR CENTER OF MASS. FUNDAMENTAL DIFFERENCE IN TECHNIQUE IS NECESSARY!!!!!!
DIFFERENT DRILLS FOR DIFFERENT GENDERS BOYS DRILLS TECHNIQUE, TECHNIQUE, TECHNIQUE. - Mobility is the biggest limiting factor for boys hurdlers. - Teaching the take-off and mechanics between the hurdles is the second factor. GIRLS DRILLS SPEED, SPEED, SPEED. - Mobility is a minimal performance limiter - Speed between the hurdles is a major factor
SPEED AND RACE DIFFERENCES BOYS RACE: TECHNIQUE AND MAINTAINING THE FASTEST RHYTHM POSSIBLE. HOPEFULLY THERE IS AN ACCELERATION, BUT MOST HIGH SCHOOL BOYS ARE DECELERATING OR TRYING JUST TO MAINTAIN THEIR SPEED. GIRLS RACE: PURE ACCELERATION THE ENTIRE RACE IF RUN CORRECTLY. THE BEST GIRLS MAINTAIN, MOST ARE TRYING NOT TO DECELERATE.
MODELING PRACTICE WITH THIS IN MIND HOW DO YOU SET UP PRACTICE: BASICS: BOYS 1.MOBILITY - Foam rolling, active movements for ROM 2.TECHNIQUE - Part reps of trail leg and lead leg 3.DRILLS - Whole type of repetitions that teach 4.RACE MODELING - Set up the race to feel it correctly GIRLS 1.WARM-UP DRILLS - Drills that are fast and quick 2.RACE MODEL - Set up the race to feel it correctly
MODELING PRACTICE Boys: First set up a dynamic warm-up as you would for any practice. Second come up with mobility work that addresses areas of concern. Foam Rolling and active movements rather than static stretching are preferred. Third address simple technical issues that allow a foundation for the event. - Take-off mechanics and hurdle spacing are priority.
MODELING PRACTICE Girls: First set up a dynamic warm-up as you would for any practice. Second address acceleration work that incorporates small changes in rhythm. Inserting mini hurdles into an acceleration is a great way to teach this. Third address the athlete s ability to model what the race should feel like by 1. Discounting hurdles and 2. incorporating some overspeed hurdling into the training
TECHINCAL DIFFERNCE: BOYS VS. GIRLS CLEARANCE
COMPLIMENTARY TRAINING PER GENDER HURDLE SPACING FOR RACE MODELING IS CRUCIAL TO SUCCESS. - Discount your hurdles! TAKE-OFF POSITION AND FUNDAMENTAL CONCEPTS ARE SIMILAR. - Put tape at take-off spot 200 S & 150 S ARE GREAT TRAINING FOR HURDLERS. - Trains acceleration and conditions the feel and rhythm of the event.
