Olympic Hurdle Events Rules - Track and Field By Mike Rosenbaum Updated October 12, 2016. Both men and women run a 400-meter hurdle event. Men also run a 110-meter race while women run a 100-meter event. The rules for all hurdle events are the same, but the hurdles themselves are different for each event. Hurdling Equipment All Olympic hurdle races include 10 hurdles. In the 110 meter event for men, the hurdles measure 1.067 meters high -- about 40 inches. The first hurdle is set 13.72 meters from the starting line. There are 9.14 meters between hurdles and 14.02 meters from the final hurdle to the finish line. In the women's 100, the hurdles measure .84 meters high. The first hurdle is set 13 meters from the starting line. There are 8.5 meters between hurdles and 10.5 meters from the final hurdle to the finish line. In the 400 men’s race the hurdles are .914 meters high.

The first hurdle is set 45 meters from the starting line. There are 35 meters between hurdles and 40 meters from the final hurdle to the finish line. The hurdle setup in the 400 meter women’s race is the same as the men’s 400, except the hurdles are .762 meters high. continue reading below our video Understanding Baseball Hurdling Competition All hurdle events include eight runners in the final. Depending on the number of entries, each event includes two or three preliminary rounds before the final. In 2004, the 110-meter event included one round of preliminary heats followed by quarterfinal and semifinal rounds prior to the final. The 100 and 400 both included a round of preliminary heats followed by a semifinal and then the final. The Start Runners in all hurdle events begin in starting blocks. In all events other than the 400-meter hurdles, the runners line up on a single start line. In the 400, which necessarily involves rounding one curve, the runners start positions are staggered. The rationale for this is that staggering the start allows the runners to stay in separate lanes, a clear necessity for a hurdle event.

If the start wasn't staggered and there were a single un-staggered finish line, the runner in the innermost lane would have the greatest distance advantage, and runners on the outer lines would be disadvantaged, with the runner on the outmost line having the greatest distance to travel -- in effect, creating an event where each runner would need to complete a distance different from all others. The starter announces, “On your marks,” and then, “Set.” At the “set” command runners must have both hands and at least one knee touching the ground and both feet in the starting blocks. Their hands must be behind the start line. The race begins with the opening gun. Prior to the 2016 Olympics, runners were permitted one false start and were disqualified only after a second false start. In 2016, a much-criticized rule change, which has been called "the cruelest rule in all of sports," calls for sprinters and hurdlers to be disqualified with the first false start. The Hurdle Race The 100- and 110-meter races are run on straightaways. Runners must remain in their lanes during all hurdle races.

As in all races, the event ends when a runner’s torso (not the head, arm or leg) crosses the finish line . Runners are not disqualified for knocking a hurdle over, unless it’s done intentionally. Hurdlers can be disqualified for failing to jump a hurdle or trailing a foot or leg below the horizontal plane of the top of any hurdle while clearing the hurdle .﻿ 100 Metres Hurdles | iaaf.org 100 Metres Hurdles 100 metre hurdles How it works Women start from blocks and negotiate ten 2ft 9in (83.8cm) hurdles spread over a 100m straight. A reaction time – measured by sensors in the starting pistol and on the blocks – of less than 0.1 is deemed a false start and runners will be recalled, and the responsible athlete disqualified. Once the race is under way there are 13m to the first hurdle, 8.5m between hurdles thereafter, and 10.5m from the final hurdle to the finish. The hurdles are knocked down easily if touched, which allows the athlete to continue the race even if she collides with them.

But a runner can be disqualified if she steps out of her designated lane. History The event evolved from wooden barriers being placed along a 100 yard stretch, in England during the 1830s. The inaugural Women’s World Games of 1922 featured the 100m hurdles, and a slightly truncated event made its first Olympic appearance – at 80m – in 1932. The distance was increased to 100m at the 1972 Olympics. Did you know Until 1935, athletes were disqualified for knocking over three hurdles or more and records were only registered if an athlete cleanly negotiated all the hurdles. Gold standard It’s a sprint, so the USA sets the benchmark. Germany, Bulgaria, Russia, Sweden, Canada and Jamaica are also strong. Sally Pearson and Dawn Harper in the womens 100m Hurdles at the IAAF World Athletics Championships Moscow 2013 (Getty Images) © Copyright Icons Yordanka Donkova The brilliant Bulgarian set four world records and struck Olympic gold in 1988. Her final mark – 12.21, also in 1988 – still stands today.

100 Metres Hurdles women Outdoor All time 1 Sprint Hurdles Sprint Hurdles Hurdling is, because of its technical and energy demands, an exciting and challenging event. The technical component of hurdling is clearly much greater than in sprinting, yet the concept of the hurdles race must be one of a sprint, with adjustment for each hurdle. The stride pattern for sprint hurdling is a 7 to 8 stride pattern to the first hurdle followed by a 3 stride pattern between the hurdles. Appropriate drills can be used to help develop the athlete's hurdling technique. Sprint Hurdling Technique The Start and Approach In sprint hurdling the first hurdle is only some seven or eight strides away so the athlete must come upright at the 3rd or 4th stride, much earlier than the sprinter. To enable this to happen the block spacings will have to be slightly altered. When using an eight stride approach the take-off foot is placed in the front block. Hurdle Clearance The athlete must attack the hurdle and aim to clear it, by approx. 17 to 18 cm, as quickly and efficiently as possible, raising their centre of gravity only a little more than in a normal sprint action.

Leg Action The last stride of the approach to the first hurdle is shortened in order to allow the take-off leg to move rapidly under the hips. This ensures that a fast effective drive can be made across the hurdle. [1]. The take off distance is 1.98 metres to 2.29 metres (6½ to 7½ feet) from the hurdle. The body's centre of gravity is ahead of the foot on take off [1] Action of the leading leg: The knee must be picked up fast [1] The knee is driven at the hurdle [1] & [2] The lower part of the leg is left low and extends once the knee reaches the height of the barrier [1] & [2] The knee must be picked up in line with the vertical centre line of the body. There should be no tendency for the knee to be pulled across the body or for the lower leg to go out and round. The foot of the lead leg reaches its highest point some 15 to 30 centimetres (6 to 8 inches) in front of the hurdle rail.

As the heel of the lead leg passes the barrier it must be pulled down and back to land under the body [3] & [4] There is no necessity for the lead leg to be straight over the top of the hurdle [3]. The leg straightens as it descends towards the ground [4] The foot of the lead leg grounds at 114 to 137 centimetres (3¾ to 4½ feet) beyond the hurdle. Action of the trailing leg: The trailing leg drives the body at the hurdle as the lead leg rises [1] The recovery of the trail leg must begin from well behind the body if the drive is to be completed The athlete should feel the trailing knee sweeping wide and flat over the hurdle [4]. As the leg crosses the hurdle, the foot must be cocked at the ankle so that the foot does not hit the barrier [4] After crossing the barrier, the knee continues to rise and comes round in front of the body [5] Many young athletes have a tendency to drop the trail leg off to the side after it has crossed the barrier. This has the effect of making the first stride short and pulling the athlete off balance.

The trail leg must be pulled through high and fast so that the first stride is fast [5] & [6]. Arm Action As in sprinting, the arms act to balance the body and counter the rotations produced by the legs. The arm opposite to the lead leg actually leads the action into the hurdle and pushes/dives forwards as the lead leg rises [1]. The other arm should be taken back in a normal sprinting action. As the trail leg comes round the leading arm swings back and wide to counter the rotation of the trail leg [4]. Running Between Hurdles Three strides are used to cover the ground between the hurdles. To achieve this, the athlete has to modify his sprinting technique to make it fit the gap. A fast leg cadence and a shorter stride length is needed. The athlete may have to use a lower knee lift than in normal sprinting with an emphasis on leg speed. The correct range of movement and speed can be achieved by training over hurdles that are slightly closer together than normal. Key Hurdling Points The athlete is leaning towards the hurdle and driving the right knee at the hurdle. The leading arm is driven forward and up (ideally to forehead height).

The athlete is leaning towards the hurdle and has now lifted the leading (right) foot to clear the hurdle. The leading (right) foot is now being pushed down to the track. The knee and foot of the trailing (left) leg are pointing out to the side (towards the camera) in order to clear the hurdle. The left knee is driven forward and up once the foot has cleared the hurdle and the toes of the left foot are dorsiflexed. The right leg is straight with the ball of the foot contacting with the track underneath the hip, the left arm is driven back, and the athlete is still leaning forward. The left knee is quickly pulled high into the stride away from the hurdle. The right leg remains straight, the hips stay high and the heel of the right foot does not touch the track allowing the athlete to sprint away from the hurdle. The ratio of the distances from the hurdle for the take off point and landing point is approx. 3:1. e.g. the athlete takes off 3 metres from the hurdle and lands 1 metre past the hurdle. Have a look at the Sprint Hurdles Photo Sequence of a young Colin Jackson and see if you can see the same key points.

Safety Hurdling is dangerous on wet grass or any other slippery surface. It is also dangerous for children to run over hurdles in the opposite way to the correct running direction (i.e. with the feet of the hurdles on the far side). It is important to help the athletes in the learning situation, by using adapted equipment, lowering the hurdles and altering the distance between hurdles. Hurdles Touchdown Times The following facility will provide you with some checkpoint hurdle touchdown times that can be used when aiming for a particular time goal for 100m Hurdles for women, 110m Hurdles for men and 400m Hurdles for men and women. The calculations are based on the touch down down times of the top hurdlers at Olympic games . For a given finishing time the % of that time for each hurdle has been calculated and then averaged for a number of top hurdlers. Enter the target time, select the event, select gender and then click on the "Calculate" button.

Target time 110 and 100 Meter Hurdles - Drills and Training by Jim Giroux 110 and 100 Meter Hurdles - Drills and Training By Jim Giroux These events and their indoor versions (55 or 60 meters) require athletes to negotiate barriers during a race. Athletes who are successful in these events will have the speed of your top sprinters and often are successful at jumping events, 200 meters and 4x100 meter relay legs. This article will discuss start differences between the sprints and hurdles, takeoff and hurdle clearance, workout variations, drills and training suggestions for different weeks. Because of the short distance to the first hurdle in both the men and women's races athletes need to be in an upright posture sooner than flat sprinters. Let's begin by looking at the start and getting your athletes into the blocks. The Start In addition to the start sequences described in the long jump article some additional means will be necessary to get athletes to an upright position sooner. Most athletes will take 8 steps to the first hurdle. This will require that their trail leg be in the front of the block.

Key points for coaching the start to the first hurdle include getting to an upright position by the fourth or fifth step. The athlete should continue to run through the next to last or penultimate step. In other words, complete push on the ground and allowing the recovery of the leg to the butt (like a regular stride). Keeping this leg folded as long as possible is also a good cue. Athletes will have a tendency to lean before it is necessary. The lean seen in the hurdles is a result of the push from the trail or takeoff leg and should not be seen before the trail leg contacts the ground. Athletes should be as close to sprint mechanics as possible when hurdling. If the trail leg action on the ground is completed correctly, much of the recovery mechanics will be taken care of by stored elastic energy in the hip flexors. The recovery of this leg will be sprint like with the heel recovering very close to the butt of the athlete. Start Drills Unders Series Using either a shot put or medicine ball athletes will do the first throw with feet shoulder width apart. They will start with the implement over their head and quickly bend at the waist and lower the implement so it is between their knees.

Then they will throw it forward by pushing on the ground and extending their arms. The ball flight should be somewhat parabolic. Allow them to "chase" or run after the throw as this leads to the next drill. Next have the athlete stand with their feet in a split fashion (like the starting blocks) and repeat the drill. The last sequence is to have them do the drill and run after the throw for four or five steps. Standing Long Jump (SLJ) Series Start the athletes on the end of the edge of your long jump pit. Do a SLJ. Next drill, do the same but with feet astride, land with feet together. Repeat the astride drill landing with feet astride. Last, move away from the pit and add a run to the astride SLJ. This drill helps connect the push from the blocks with get away steps. Hurdle Clearance Often this area becomes the focus for athletes and coaches, much like in the air and landing mechanics in the jumps. The approach and first hurdle clearance set up the race. This is why half the workouts described later will address this component of the race. There are differences between the men and women's events.

Because the women's hurdles are less of a "hurdling" challenge at 33", women will not need to raise their center of gravity as high to clear the hurdle. Women can get closer to the hurdle at takeoff and will land closer after clearance. Their movements in general will be less amplified. The men's event requires bigger compensatory arm movements to help counter the leg movements. The men will takeoff and land farther from the hurdle and will therefore be in the air longer. Men will also need to maintain their takeoff position (lean) longer than women do. Upon hurdle clearance, there is a need to reaccelerate. This will occur after each clearance. So a good takeoff sets up the ensuing acceleration by leaving the athlete in position to continue. If the takeoff action was poorly executed, the athlete will need to recover from it after during landing. Watch from the rear that athletes stay in dual track as much as possible. When approaching the hurdle there is a tendency for athletes to plant their takeoff or trail leg in the center of the track. This action not only results in unwanted rotation but usually makes this step too long, resulting in deceleration as well. Watch where the takeoff or trail leg foot contacts the ground.

Best case for this action is to have the toe land behind the knee (like pushing at the start). This means the athlete shortened the takeoff step and ran by it as well (little deceleration). Workout Variations Essentially hurdle workouts will mirror sprint training. You will have a day dedicated to Hurdle Acceleration consisting of repeated starts over 1-4 hurdles. The theme of this day will be power and its application to starting, so multi throws and jumps will be part this workout. The other technique day will be Hurdle Rhythm or Endurance. This day will usually include at least 3 hurdles and depending on the design of the workout as many 6 or 8 (occasionally). The common theme between these workouts will be discounting of hurdle distances and heights. This concept may seem at odds with what you are trying to accomplish. However, keeping hurdle workouts at competition distances will turn practice into a survival situation. These poor technical practices will become what the athlete has to recall when racing. So perfect practice makes perfect. To achieve this in hurdling requires athletes to run at race pace or faster.

How to Discount Hurdle Distances and Heights Hurdle Heights - Men's High School Competition Height 39" - Women's Collegiate and High School Height 33" Men - Start them at whatever they can clear with good technique. Eventually run most practices at 36" - 39". They need the hurdling challenge; the speed needs can be addressed with discounted distances. Women - Also start women at whatever height they can handle. Run virtually all women's workouts at 30" or less. Their technique over shorter hurdles will be the same as 33".

Hurdle Distances - Men: Start to 1st hurdle 13.72 meters or 45', Between 9.14 meters or 30' - Women: Start to 1st hurdle 13 meters or 42'8" Between 8.5 meters or 27'11" - Discount Ranges/Suggestions for Men - Start 12.75 meters (41'10") to 13.4 meters or 44' Between 8 meters (26') to 8.85 meters (29') - Discount Ranges/Suggestions for Women - Start 11.75 meters (38') to 12.5 meters or (41') between 6.5 meters (21'4") to 8.25 meters (27') These are suggestions only! The low ranges particularly for women will be for beginners. You will have to experiment to determine which distances are appropriate for the athletes you work with. Next are some suggestions for distances when using 5 steps between the hurdles.

The standard spacing for a competition race is appropriate but may be to close if you want the athletes to run aggressively between hurdles. - Men 5 Step Between Hurdles Suggestions - 12 meters (39') to 12.5 meters (41'5") - Women 5 Step Between Hurdles Suggestions - 11 meters (36') to 11.5 meters (37'6") Sample Hurdle Acceleration Workouts Before actually getting into the blocks to hurdle, athletes should "pop over" the hurdles. This is a jog until they get to the last 2 or 3 steps before takeoff, aggressive 2-3 steps to and over the hurdles with an aggressive lead leg touchdown, followed by a slow down before repeating this action. This should be done before Hurdle Acceleration or Hurdle Rhythm workouts. 1. 4-6x2 Hurdles - Discount distance and height. 2. Variation on 1 - Discount start and height, five steps to Hurdle 2 (H2). 3.

2x2 Hurdles, 2x3 Hurdles and 2x4 Hurdles - Discount distance and height or men, discount distance only. 4. Variation on 2 - 5 steps between H2 & H3, 3 steps between H3 & H4. 5. No Blocks - Substitute 2-4 steps and a standing start for above workouts, this will save athletes legs and let them know how fast they can approach H1, breaking down a speed barrier that may exist. Sample Hurdle Rhythm Workouts 1. Down and Back - Run 2-5 Hurdles either from blocks or a standing start discounted, have 2-5 more discounted hurdles set up in the opposite direction for the athlete to return over. These can be the same number as the first flight or different. 2. Alternate lead trail - Set up discounted hurdles with only half a hurdle in the lane. Alternate the side the hurdles are pulled to. Athlete will run in center of lane alternately clearing lead and trail. 3. 5 Step Drills - Use any combination of 5 steps and 3 steps. This gives the athlete time to run hard between the hurdles.

It is a great way to introduce hurdles to beginners. 4. Try a normal start followed by consecutive 5 step patterns then consecutive 3 steps. 5. Finish Line Drill - Have the athletes run 4-6 hurdles with a measured run off to the finish line. They should practice timing their finish line lean. Hurdle Drills There are many innovative drills that emphasize different pieces of the event. Many of these, although appearing to be very specific, are in fact either breaking a continuous action into pieces or done so slowly that there is little carryover to the actual event. These drills are fine to do as part of a hurdle circuit to condition or warm up an athlete. Below are 3 drills which focus on ground contact, can be done with or without equipment and have some variations. 1. Ross Drill (Knee Slap) Athlete jogs, holding hands at hip height. Every 3 steps forcefully takeoff (get in the air) in a hurdling action (lead/trail). Both knees should hit the hands then drop back into a jog and repeat. Keys for the drill are to actively takeoff and land. The feet should be heard contacting the ground on landing in a 1,2 pattern.

Variations include adding a lean at takeoff and adding short hurdles or barriers. 2. French Drill Athlete jogs with arms moving. Every 3 steps takeoff like Ross Drill but touch the lead foot with the trail side hand and the trail foot with the lead side hand. Use the same ground contact cues as Ross drills and the same variations. 3. Karate Kid With arms held out to side at shoulder height, athlete bounces lead leg with trail leg held in front of body bent at 90 degrees. Every 3rd bounce they actively takeoff by quickly dropping their trail leg then returning to the bouncing pattern on their lead leg and repeating. Variations include bouncing on the trail leg and doing a lead/trail action on takeoff, adding short barriers or hurdles and adding a lean at takeoff. Training Week Suggestions Olympics Women's 100 Meter Hurdles Winners - List of Gold, Silver & Bronze Medalists at Olympic Games Olympics » Women Athletics » Women's 100 Meter Hurdles Women's 100 Meter Hurdles 100 meter Hurdle Race is considered the standard hurdle event for women on international level.

It was introduced in the Olympics 1972 Munich Summer Games and has been the part of all the following Olympics. The Event During the event, ten hurdles are placed along the running track. Each hurdle is located at a gap of 8.5 meter from the other. The height of these hurdles is 84.0 centimeter. The race is pretty technical in nature. An athlete not only needs speed and agility but has to cultivate several skills by continuous and hard training. Rules and Regulations Rules and regulations for 100 meter hurdle for women have been set by the International Association of Athletics Federations or the IAAF. The hurdles should be adjustable. For different events in the Olympics, they have to be adjusted at various heights. Deliberate knocking down of the hurdle brings instant disqualification of the athlete. If it is unintentionally it is not considered an offence. Athletes are barred from obstructing their competitors' path. If they do that, they are disqualified. Hurdles and their top bar should be made of metal and wood. Length and breadth of each hurdle has been specified by the IAAF. The top bars should be painted white and black. They should not be in any other colour.

IAAF accredited time measurement devices should be used for measurement of time. An athlete cannot step out of the track in the event. No athlete, who has been unable to reach the finishing line, is given any points. Top Performers Top performers in 100 meter hurdle for women in the Olympics have been Yordanka Donkova, Benita Fitzgerald-Brown, Vera Komisova, Johanna Schaller-Klier, Joanna Hayes, Olga Shishigina, Brigita Bukovec, LaVonna Martin, Gloria Siebert, Shirley Strong, Tatyana Anisimova, Ludmila Engquist, Voula Patoulidou, Annelie Ehrhardt, Olena Krasovska, Glory Alozie, and Valeria Bufanu. Women's 100 Meter Hurdles Winners at Olympics Year hurdle-technique A. Work must begin with the basics of body movement and awareness. B. Basic conditioning is very important to good hurdling, Improvement of all muscle groups in a balanced fashion should be the goal. C. Flexibility is an important aspect of a good hurdler. D. Develop the respiratory and cardiovascular system.

This prepares the body to be able to perform work loads over periods of time and aids in recovery. II. Beginning Hurdles A. The young hurdler must be instructed in proper technique from the beginning B. To teach hurdles to a young athlete the use of pizza boxes prove to be very effective. example: place open pizza boxes in an "A" position (/\) and have the youngster hurdle the boxes at a low height. This will help the hurdler get a rhythm over the boxes. Place the boxes about 4 meters apart. C. Also available now are scissor hurdles which will allow different height on the hurdles starting at 9 inches to 42 inches. These hurdles can also be made by someone who is handy in the shop class. High Knees Marching - keeping the head natural and looking forward. The arms work at a right angle forward and backward and should not be higher forward that the shoulders. No head and shoulder rotation is allowed. The knee is lifted as high as possible with the heel of the lifting leg coming up close to the body. The rear leg is completely straightened. Lean slightly forward without bending forward from the waist. 2.

A-2 Drill High Knee Skip - The same motion as in A1 above, but with a low skip for faster rhythm. High Knee Running (Fast Knees) - The same exercise as A1 above, but with very fast successive knee lifts with only moderate forward running motion. 4. B-1 Drill High Knee Marching on Toes with Leg Extension - This is the same as A1, but with an active extension of the foreleg after the knee lift with an active "leg-down" pawing action following the leg extension. 5. B-2 Drill High Knee Skipping on Toes with Leg Extension - The same exercise as B1 but with a low skip for faster rhythm. 6. C-1 Drill Long Bounding - Alternate forward (not upward) bounds similar to triple jump drill but with alternating arm actions and a toes (ball of foot) landing. A more forward leaning position is required. Upward Bounding with High Knee Lift and Arm Block - Similar to long jump take-off drill. Butt Kicks - Fast successive butt kicks with alternate heels from a slight forward leaning position and with moderate forward motion. Arms move in alternating rhythm with the legs. 1. Up hill sprints and bounding 2.

Sprinting and bounding up steps 3. Harness Starts 4. Down hill sprinting (3% grade) 5. Towing using surgical tubing or speed assistance apparutus C. Fast leg drills 1. Running in place with quick knee lifts 2. Begin with running in place the begin moving forward with quick knees D. Bounding 1. Single Leg Bounding - Bound on one leg using a forward movement on grass or the track 2. Double Leg Bounding - Bound on both leg with a forward movement on grass or the track 3. Alternate Leg Bounding - Bound alternating legs concentrating on knee lift and arm position 4. Hurdle Bounding - Bound over 5 hurdles placed five steps apart. Hurdles should be a low enough height to allow athlete comfortable takeoff and landing 5. Depth Groups (Boxes) - Use different height boxes to bound onto and off, when bounding off of box rebound from ground and jump for height IV. The Hurdles A. Drills 1. Lead Leg - Begin using one hurdle. Walk up to hurdle lifting knees high when one meter from hurdle, raise body onto toes of trail leg, lift lead leg leading with knee, thrust lower leg to hurdle.

Once leg is thrust concentrate on snapping foot down under body. b. Five hurdles placed five steps apart c. Wall Drills - place hurdle against a wall. Get into running rhythm "1-2-3-hurdle", after third step of running in place lift lead knee and thrust lead foot against the wall repeat in continous motion for designated number of times 2. Trail Leg - Begin with one hurdle. Walk up to hurdle lifting knees high step with lead leg foot landing in front of hurdle, push the trail leg through the hurdle. Once the trail leg leaves ground the foot should turn out. Also be sure the trail foot does not go higher than the trail knee. a. One hurdle b. Five hurdles c. Pull Through with Tension - Hurdler stands at side of hurdle with lead foot in front of hurdle. A partner stands behind the hurdler, lift the trail leg, the partner should hold the trail foot while the hurdler begins to pull through the partner then releases the foot and the hurdler pulls it through and runs off of hurdle d. Wall Drill - Place hurdle approximately 2 feet from wall. Stand at side of hurdle with lead foot in front of hurdle. Push and pull trail leg through hurdle. 3.

One Step Drill - Begin with five hurdles. Place hurdles at low height 24"-30" five steps apart. Run over the middle of the hurdle using one step between the hurdles. Concentrate on proper body movement. 4. 4-3-4 Drill - Place the first four hurdles at 7.5 meters apart for women and 8.6 meters apart for men remove the next three hurdles and place the fifth hurdle 30 meters from the fourth, the next three should be 7.5 meters apart. Be sure to stress attacking the fifth hurdle. 5. Fire Drill - This is a hurdle endurance drill. Place five hurdles at 7.5 meters apart for women and 8.14 meters apart for men with the distance to the first hurdle and from the last hurdle to the finish at 13 meters. In the next lane place three hurdles 7.5 meters apart in the opposite direction. Place five hurdles 7.5 meters apart in the adjanct lane in the opposite direction. In the next lane place two hurdles 7.5 meters apart in the opposite direction.

This means in lanes 1 and 3 the hurdles are going in the same direction and lanes 2 and 4 are facing the same direction. Run the hurdles continous from one lane to the other until all four lanes are completed. See figure #1 below. 6. Twelve-Fifteen Hurdles Drill - Place 12 - 15 hurdles on track. To begin vary the distance between the hurdles. Hurdles number 1 through 5 at 8.0 meters, hurdles 6 through 10 at 7.8 meters, and hurdles 11 through 15 at 7.5 meters. Run the hurdles at maximum speed. This also is a hurdle endurance workout. 7. Rob's Drill - Place 6-10 hurdles on track or warm-up area. The hurdles should be five or six steps apart (toe-to-toe steps) for women and six to seven steps for men. The first two hurdles should placed on a line with the lead leg the next two should be placed for the trail leg etc.

Start with the lead leg side drill on the first two hurdles, the next two hurdles will be with the trail leg, hurdle number five and six with the lead leg and finish with the last two on the trail leg. The hurdles can then be switched to begin with the trail leg then the lead leg. _____ 1. Touchdown to first hurdle 2.15 - 2.30 2. Touchdown between hurdles .91 - 1.05 3. Last hurdle to finish 1.06 - 1.20 4. Ground time before hurdle .09 - .11 5. Ground time after hurdle .09 - .11 6. Air time over hurdle .25 - .28 D. Predicting Times 100 meter time divided by 100 meter hurdle time = HER (Hurdle Effiency Rating) example: 11.79 / 12.83 = .919 2.

100 meter Times 30 meter fly time divided by 30 = meter per tenth of a second multiplied by 70 = 70 meter predicted time plus 30 meter time from blocks plus .24 reaction time = 100 meter predicted time. example: 3.24 / 30 = .108 x 70 = 7.56 + 3.99 + .24 = 11.79 3. Stride Frequency Meters Per Second 100 divided by 100 meter time = meters per second. example: 100 / 11.79 = 8.48 meters per second V. Check for Correct / Incorrect Technique In the instance the athlete demonstrates mistakes in hurdling technique she should immediately correct the problem through form training over one or two hurles. The action should be stabilized before moving on to another technical area. When working on technique the speed between obstacles should be moderate while speed of hurdle clearance should be maximal. In this case the factor of timing the technical efforts becomes very important. A. When attacking the hurdle push trail leg through B. Once the lead leg leaves ground concentrate on snapping it down.

C. When hips are over the hurdle the trail foot should be pulled through and down. D. Athlete must have negative foot at touchdown. E. Arm action between hurdles must be the same as for sprints. F. Three strides between hurdles. (even if hurdles must be moved closer together for the work on rhythm) G. Develop hamstring and quad strength. H. Dorsi-flex lead foot to have more strength to pull lead leg down. I. Do not break down lead knee on landing after hurdle. J. Keep hip moving forward. K. Lead with knee when attacking hurdle. The Phases of a 400 Meter Hurdle Race - Hurdles First Hurdles First Hurdles First > Free Articles > Training Tips > The Phases of a 400 Meter Hurdle Race The Phases of a 400 Meter Hurdle Race A little while ago I wrote an article breaking down the phases of the 100/110m hurdle race. So now I’ll go ahead and write one breaking down the phases of the 400m race.

Hurdles 1-2: You should have a lot of nervous energy and adrenaline built up, go ahead and let it out but keep it under control. This is the quick turnover part of the race, before fatigue becomes a factor, and you’re still building up to top speed. It’s also the part of the race where you establish your rhythm and tempo. For the first hurdle, elite males will take as few as twenty strides, but the key is to take a number of strides that will allow you to establish a quick turnover and to take off from a comfortable distance. For the second hurdle, you want to go with a stride pattern that you can carry at least through hurdle five. Otherwise, you’re using up too much energy in the early part of the race, and your rate of deceleration in the end stages of the race will be dramatic. And painful. And embarrassing. For example, if you try to 13-step the second hurdle and are able to do so, but are dropping down to 15 by the fourth hurdle, then chances are you might be all the way down to 19-stepping by the end of the race.

On the other hand, if the same hurdler were to 15-step the second hurdle, he would be able to maintain that stride pattern through hurdle five, and would be sixteen or seventeen-stepping by the end, which is much more preferable than nineteen. You have to know your body, you have to know your conditioning level, and you have to be able to differentiate between bold and stupid. Hurdles 3-5: By this stage of the race, your rhythm has already been established, and fatigue has yet to become a factor, so hurdles 3-5 are all about staying fluid, maintaining your rhythm, keeping your hurdling technique efficient, and keeping your stride pattern consistent. Don’t get anxious if you see someone surging ahead of you, and don’t get complacent if you’re the one passing people. Focus on your rhythm. If you get caught up too much in the mode of competing you can throw off your stride pattern. Know your stride pattern, know your race strategy, and stick to it.

You can make subtle adjustments to your cadence – to your stride frequency – based on the competition, but stay relaxed and make sure you don’t change your stride length, because that can cause major rhythm issues that you might not recover from. Hurdles 6-8: Okay, this is the scary part of the race. All three hurdles are on the curve, plus the dreaded 250 mark – where the big gorilla sneaks from behind the scoreboard and jumps on your back – is right in the middle of this curve, at hurdle seven. The key to this phase of the race is to stay relaxed. If you’re going to maintain your original stride pattern, it’s going to require more effort now. You can’t let the arms drop; you have to maintain a full range of motion with the arms. The turnover will not be as quick, and the curve will naturally lengthen the distance between the barriers. If you do add another stride or two between the hurdles, then you have to quicken your tempo to compensate for the extra stride(s). Windy conditions might dictate that you alter your stride pattern sooner than you want to. If that’s the case, go with it. Don’t fight the wind, don’t fight the curve.

At hurdle eight, make sure you clear the hurdle before you head into the final straight-away. Many mistakes occur at this hurdle because hurdlers are too eager to get the curve over with and get back to running straight up-and-down. It’s important to clear the hurdle first. Hurdles 9-10: I always say that in a 400m hurdle race, you’re going to reach a point where you can no longer rely on arm thrust, knee lift, and other physical cues to carry you through. You reach a point where you have to dig deep inside your heart and find a strength you didn’t know was there. If that moment comes prior to hurdle nine, then you need to get in better shape to run this race, because your form will fall apart before you reach the finish line. This moment should come somewhere between hurdle nine and hurdle ten. You can’t back down from the pain, and you can’t fight the pain; you have to stay relaxed through the pain. If you have practiced this level of physical pain often enough in workouts, then you will not be surprised by it when you feel it in a race. Your body will do what you have trained it to do.

From a technical standpoint, it’s important to stay horizontal while attacking the hurdles, as the enormity of your fatigue will cause you to sail and jump over them, costing precious time. To the Finish Line: In the 400m hurdles, because the run-in to the finish line is 35 meters, much can go right, and much can go wrong. Much ground can be made up, and much ground can be lost. I know that for high school hurdlers used to the 300m distance, the biggest adjustment they have to make when moving up to the 400h is in the run-in to the finish line. Coming off the last hurdle, you have to keep running. I know that sounds simple, and it is simple, but it’s not so simple when the gorilla is weighing you down. Retain your upright posture, keep pushing the chest forward, keep driving the arms. And most importantly, gut it out. Strategy and conditioning can only take you so far. In this race, you’ve gotta have heart to have a chance.

© 2007 Steve McGill 100 meter Hurdle for Women, Track and Field Events in Summer Games USA earns third straight gold in basketball Team USA defeated team Serbia to win its third straight basketball gold medal in Men’s Basketball tournament. The winning team’s coach Mike Krzyzewski was utmost delighted with his team’s victory on the final day of Rio 2016 Olympic Games. USA won by a 19-15 lead and this is their 25th straight victory at the Olympic Games in addition to the 15th straight victory in the basketball tournament. Mo Farah wins 5000 m gold; Caster Semenya wins gold in women's 800m Mo Farah of Great Britain has bagged the gold by winning the 5000 meters final and completed the double double. According to media reports, with this victory Farah has become the second man in the history of Olympics to be able to successfully defend his 5000 and 10000 Olympic championships. His victory is being hailed on Twitter with some calling him the greatest long distance runner of all time.

Meanwhile, the silver medal has gone to Paul Kipkemoi Chelimo and Dejen Gebremeskel of Ethiopia has bagged the bronze. In the women's event, Caster Semenya of South Africa won the Olympic gold in the 800m. She won in one minute 55.28 seconds. Francine Niyonsaba of Burundi won the silver medal and Kenya's Margaret Nyairera Wambui bagged the bronze. Chen Long Earns Gold in Men's Badminton in Olympics 2016 Chen Long of China has taken gold medal in the Rio Olympics 2016 after defeating Lee Chong Wei of Malaysia, who has won a silver in men’s badminton today. Lee was facing pressure not to lose the match. He beat Lin Dan of China in the semi-final. Lee and Lin, both are considered to be the best players of their time. With Lee’s defeat, Malaysia has missed out the chance of getting an Olympic gold medal.﻿ Italy Reaches Rio 2016 Men's Volleyball Final Italy came up with a win and is heading to men's volleyball final against Brazil, after defeating USA.

The US men's volleyball team tried all their survival skills, but could not stand in front of Italy. The winning team's thriller was 30-28, 26-28, 9-25, 25-22, 15-9. After it was over, US coach John Speraw said that the team was not skilled enough and they did not execute on some of the opportunities, which Italy flawlessly did﻿ French boxer Mossely wins gold on her birthday French boxer Estelle Mossely celebrated her 24th birthday by winning a gold medal in Women’s lightweight boxing championship. She defeated China’s Yin Junhua after the end of four rounds that had the two defending champions leveled on the scorecards of three judges. The bronze medals were earned by Mira Potkonen of Finland and Anastasia Beliakova of Russia.

Question: How many hurdles are in a 100 metre women’s hurdle race?
Answer: 10