Saturday, November 19, 2011
How do I get better at running hurdles?
I started doing hurdles last Monday and had my first race on Thursday, and that was the 300 hurdles, the time I got was 52 seconds. How can I improve on that? Are there any excercises or something that I should do so I can get better? I know my coach said that I need to stop stutter stepping before I get to the hurdle, does anyone know how to fix that?|||practice.|||When i do hurdles, i take long strides. Keep in mind: it is better to be too far away from the hurdle than too close. I always jump as soon as i can only take one more stride. If you run faster and stay close to the hurdle then your momentum is going forward not up and down. Also don't think about it too much.... When i first learned, i thought about it too much and i ended up running into it. now i am my school's #1 girl hurdler and i get 1st in all of my races. Hope this helps.|||Keep practicing with jumping hurdles and use good form when doing so.
How can i get really good at hurdles for track?
I do track and my event is hurdles. I'm alright, I've been doin it for the past 2 years. I want to be really good this year for indoor and outdoor. Any advise.|||just keep ur confidence up and just keep on practicing till u actually know ur ready and just run for first place.|||Practice drills several days each week.
Set up the hurdles and walk over them keeping your lead knee high and bringing your trail leg over with good arm motion.
Hurdling is a rote muscle response.
You can not think about your technique when you are running, you must be able to perform the motion while running at top speed.
Work on hip flexibility, cadence, and body control
When you are walking or easy running on your drills set the hurdles close together, not at their normal spacing, and lower than usual.
Lift weights, do plyometric exercises, run stairs or stadium bleachers.
Get stronger, because sprinting is a power event, and hurdle races are sprinting over barriers.
Set up the hurdles and walk over them keeping your lead knee high and bringing your trail leg over with good arm motion.
Hurdling is a rote muscle response.
You can not think about your technique when you are running, you must be able to perform the motion while running at top speed.
Work on hip flexibility, cadence, and body control
When you are walking or easy running on your drills set the hurdles close together, not at their normal spacing, and lower than usual.
Lift weights, do plyometric exercises, run stairs or stadium bleachers.
Get stronger, because sprinting is a power event, and hurdle races are sprinting over barriers.
How can I improve my times on the 100 meter and 400 meter hurdles?
So this was my first year running track. The season is now over and I had an ok season, but next year i want to be the best! My pr for both was 1:22 for 400 and 18.9 for the 100 hurdles. I want to learn to 3 step for 100 meter hurdles to pr with 14 to 15 seconds and i want my 400 hurdles to be under 1:10. How can I achieve these goals by next year?|||Build endurance for the 400m hurdles by sprinting 500m interval runs in practice, and run 150m interval runs for the 100m hurdles...
You need to have strong leg muscles, mostly quads. As well as calves, hamstrings, and glutes. And of course have a strong core(abs).
Basically build up your endurance and speed..weight lifting will help to build muscles. Make sure you eat healthy..no junk food and eat much fiber, protein, and healthy carbs found in wheat foods. No processed foods ;]
You need to have strong leg muscles, mostly quads. As well as calves, hamstrings, and glutes. And of course have a strong core(abs).
Basically build up your endurance and speed..weight lifting will help to build muscles. Make sure you eat healthy..no junk food and eat much fiber, protein, and healthy carbs found in wheat foods. No processed foods ;]
How can I get better and faster at the hurdles?
My events in the hurdles are the 300 meter hurdles and the 110 meter hurdles. I am a going into my 11th grade year and I really want to get Better. In the 110 meter hurdles my fastest time was a 16:30 and in the 300 meter hurdles my fastest time was a 43:97. My form is great its just my speed in the hurdles. I really want my 110 meter time to be at least 14:60 and my 300 meter time to be a 36:50, how will i be able to do that?|||form is important but i would stress speed as being more important.
in the 300 hurdles really focus on being accurate with the number of steps you take between each hurdle. secondly do a lot of speed work.
i think the 300hurdles will be your best event, 16.30 is very slow for the 110high hurdles but you can improve on that.
hit the gym, lift weight especially for the hamstrings and do a lot of ab work and by a lot i mean 1000's of sit ups a week not hundreds. and focus more on dynamic flexibility than static.|||You should always work on your form, it can get better.
Your sprint speed is necessary in both events.
Plus you need to do stress endurance work with the 400 runners to do well in the 300 hurdles.
Work with the sprinters since hurdling is sprinting over barriers, and work with the 400 runners to get stronger, and work on your hurdle drills everyday.
In the off season you should be lifting weights, and doing plyometrics twice each week.
in the 300 hurdles really focus on being accurate with the number of steps you take between each hurdle. secondly do a lot of speed work.
i think the 300hurdles will be your best event, 16.30 is very slow for the 110high hurdles but you can improve on that.
hit the gym, lift weight especially for the hamstrings and do a lot of ab work and by a lot i mean 1000's of sit ups a week not hundreds. and focus more on dynamic flexibility than static.|||You should always work on your form, it can get better.
Your sprint speed is necessary in both events.
Plus you need to do stress endurance work with the 400 runners to do well in the 300 hurdles.
Work with the sprinters since hurdling is sprinting over barriers, and work with the 400 runners to get stronger, and work on your hurdle drills everyday.
In the off season you should be lifting weights, and doing plyometrics twice each week.
How do I go faster in between hurdles in the 100m hurdle race?
I am a girl in highschool and I run the hundred meter high hurdles. I don't do three steps in between, I do four and alternate legs over the hurdle. The main complaint my coach has is that I don't sprint between the hurdles, I stride. Do you have any tips on helping me fix this?|||Wait at least 2.5 hours after eating before training or racing, this will prevent the felling of nausea during and after practice.
During track season, I have had hurdlers run invisible hurdles. It keeps them from unnecessary injuries when practicing and warming up. It also helps them focus on the hurdle mechanics while airborne, without worrying about hitting a hurdle.
Practice hurdles while at home:
Place a full length mirror in front of you and watch yourself do:
Hurdle Kicks. (Pick your knee up first then extend your leg.) Pay attention to your balance arm (insure that it gets extended opposite your lead leg) The arm on the side of your lead leg should be moving backwards in a hurdle running motion. Notice where you drop your lead leg, it should come directly back to your standing spot position. And notice how you recover from the motion. (By standing up straight.)
Trail Leg Motions:
While looking in the mirror, stand up straight, keep your lead leg planted and move your trail leg back one step. Bend yourself forward to a ninety degree angle and extend the arm on the side of the trail leg straight out past your head. The lead leg knee does not have to be locked into place. Now, prepare to balance yourself as you begin to raise your trail leg straight up (pull your toes up on your trail leg) and then slowly swing your trail leg one stride, ahead of the lead leg. As you bring your trail leg forward, straighten up and drop the elbow on your extended arm while pulling your elbow back into a running position. Your opposite arm elbow should be moving forward in a running motion. When you plant your trail leg foot on the floor, touch the floor with your small toes first. And do not cross your step in front of your lead leg. At this point you should be standing straight up in a running position.
After you have gotten used to this method of practicing, practice maintaining your balance standing on one leg. First for the lead leg, by pulling your knee up first, then hold that position for awhile before slowly swinging the rest of the leg and your balance arm forward.
For your trail leg, see if you can stand on your lead leg and pull your trail leg straight up and hold it flat in position, being sure to keep your foot from dropping downwards. Your arm must be extended to help maintain balance. Now, slowly go through the motions with your trail leg.
You can, also, stand next to a kitchen table chair or office chair and practice your trail leg over the back of it.
Staying on your toes is all important for 110m (H) and 100m (H). The best way to practice staying on your toes is to practice going down stairs, staying as high, on your toes as possible. You do not have to run down the stairs, just go down them as you normally would, except keep on your toes.
You can find out more about me in my profile:
http://answers.yahoo.com/activity;_ylt=A鈥?/a>|||To go faster over the hundred hurdles, the start is the most important part of the race. The fastest you are every going to run is going to be to the first hurdle. so get out HARD, and get over that first hurdle as fast as possible. When you run, make wide L shapes with your arms, and run with almost high knees. When you get over the hurdle, snap your lead leg down hard, and bring your trail leg around fast. I learned that making your trail leg parallel to the hurdle doesn't help at all, so do a parabola, and bring out far. I think you stride because it's a mental issue, even though consciously you don't feel afraid. 90% of the race is mental, and try seeing yourself running faster. Also, take fast breaths in the blocks to trick your mind into thinking your already running. Also try not to look at other people when you run, even in your peripheral vision. Hope this helps...
During track season, I have had hurdlers run invisible hurdles. It keeps them from unnecessary injuries when practicing and warming up. It also helps them focus on the hurdle mechanics while airborne, without worrying about hitting a hurdle.
Practice hurdles while at home:
Place a full length mirror in front of you and watch yourself do:
Hurdle Kicks. (Pick your knee up first then extend your leg.) Pay attention to your balance arm (insure that it gets extended opposite your lead leg) The arm on the side of your lead leg should be moving backwards in a hurdle running motion. Notice where you drop your lead leg, it should come directly back to your standing spot position. And notice how you recover from the motion. (By standing up straight.)
Trail Leg Motions:
While looking in the mirror, stand up straight, keep your lead leg planted and move your trail leg back one step. Bend yourself forward to a ninety degree angle and extend the arm on the side of the trail leg straight out past your head. The lead leg knee does not have to be locked into place. Now, prepare to balance yourself as you begin to raise your trail leg straight up (pull your toes up on your trail leg) and then slowly swing your trail leg one stride, ahead of the lead leg. As you bring your trail leg forward, straighten up and drop the elbow on your extended arm while pulling your elbow back into a running position. Your opposite arm elbow should be moving forward in a running motion. When you plant your trail leg foot on the floor, touch the floor with your small toes first. And do not cross your step in front of your lead leg. At this point you should be standing straight up in a running position.
After you have gotten used to this method of practicing, practice maintaining your balance standing on one leg. First for the lead leg, by pulling your knee up first, then hold that position for awhile before slowly swinging the rest of the leg and your balance arm forward.
For your trail leg, see if you can stand on your lead leg and pull your trail leg straight up and hold it flat in position, being sure to keep your foot from dropping downwards. Your arm must be extended to help maintain balance. Now, slowly go through the motions with your trail leg.
You can, also, stand next to a kitchen table chair or office chair and practice your trail leg over the back of it.
Staying on your toes is all important for 110m (H) and 100m (H). The best way to practice staying on your toes is to practice going down stairs, staying as high, on your toes as possible. You do not have to run down the stairs, just go down them as you normally would, except keep on your toes.
You can find out more about me in my profile:
http://answers.yahoo.com/activity;_ylt=A鈥?/a>|||To go faster over the hundred hurdles, the start is the most important part of the race. The fastest you are every going to run is going to be to the first hurdle. so get out HARD, and get over that first hurdle as fast as possible. When you run, make wide L shapes with your arms, and run with almost high knees. When you get over the hurdle, snap your lead leg down hard, and bring your trail leg around fast. I learned that making your trail leg parallel to the hurdle doesn't help at all, so do a parabola, and bring out far. I think you stride because it's a mental issue, even though consciously you don't feel afraid. 90% of the race is mental, and try seeing yourself running faster. Also, take fast breaths in the blocks to trick your mind into thinking your already running. Also try not to look at other people when you run, even in your peripheral vision. Hope this helps...
What hurdle mobility drills can I do without hurdles, or exercises that have the same effect?
I was doing hurdle mobility drills on the track at my school, but they put all the hurdles away in storage so I don't have access to them anymore. So I'm looking for other drills to do that will give me the same work out. Thanks!|||Go to this website, http://www.ptfa-sport.com/ pull down the white page in order to see the black page. You will see a small moving picture of a hurdler doing three steps between the hurdles, this is what the "hurdle form" looks like. If you click on the picture and hold down the click on the picture, it may stop at some motion points, it did for me.
Wait at least 2.5 hours after eating before training or racing, this will prevent the felling of nausea during and after practice.
During track season, I have had hurdlers run invisible hurdles. It keeps them from unnecessary injuries when practicing and warming up. It also helps them focus on the hurdle mechanics while airborne, without worrying about hitting a hurdle.
Practice while at home:
Place a full length mirror in front of you and watch yourself do:
Hurdle Kicks. (Pick your knee up first then extend your leg.) Pay attention to your balance arm (insure that it gets extended opposite your lead leg) The arm on the side of your lead leg should be moving backwards in a hurdle running motion. Notice where you drop your lead leg, it should come directly back to your standing spot position. And notice how you recover from the motion. (By standing up straight.)
Trail Leg Motions:
While looking in the mirror, stand up straight, keep your lead leg planted and move your trail leg back one step. Bend yourself forward to a ninety degree angle and extend the arm on the side of the trail leg straight out past your head. The lead leg knee does not have to be locked into place. Now, prepare to balance yourself as you begin to raise your trail leg straight up (pull your toes up on your trail leg) and then slowly swing your trail leg one stride, ahead of the lead leg. As you bring your trail leg forward, straighten up and drop the elbow on your extended arm while pulling your elbow back into a running position. Your opposite arm elbow should be moving forward in a running motion. When you plant your trail leg foot on the floor, touch the floor with your small toes first. And do not cross your step in front of your lead leg. At this point you should be standing straight up in a running position.
After you have gotten used to this method of practicing, practice maintaining your balance standing on one leg. First for the lead leg, by pulling your knee up first, then hold that position for awhile before slowly swinging the rest of the leg and your balance arm forward.
For your trail leg, see if you can stand on your lead leg and pull your trail leg straight up and hold it flat in position, being sure to keep your foot from dropping downwards. Your arm must be extended to help maintain balance. Now, slowly go through the motions with your trail leg.
You can, also, stand next to a kitchen table chair or office chair and practice your trail leg over the back of it.
Staying on your toes is all important for 110m (H) and 100m (H). The best way to practice staying on your toes is to practice going down stairs, staying as high, on your toes as possible. You do not have to run down the stairs, just go down them as you normally would, except keep on your toes.
Running the Hurdles Faster:
http://answers.yahoo.com/question/index?鈥?/a>
How to sprint longer and faster? - ptfa.geo answer (400m base work for sprinters and hurdlers)
http://answers.yahoo.com/question/index?鈥?/a>
build up your stamina on a trampoline - see ptfa.geo answer:
http://answers.yahoo.com/question/index?鈥?/a>
Wait at least 2.5 hours after eating before training or racing, this will prevent the felling of nausea during and after practice.
During track season, I have had hurdlers run invisible hurdles. It keeps them from unnecessary injuries when practicing and warming up. It also helps them focus on the hurdle mechanics while airborne, without worrying about hitting a hurdle.
Practice while at home:
Place a full length mirror in front of you and watch yourself do:
Hurdle Kicks. (Pick your knee up first then extend your leg.) Pay attention to your balance arm (insure that it gets extended opposite your lead leg) The arm on the side of your lead leg should be moving backwards in a hurdle running motion. Notice where you drop your lead leg, it should come directly back to your standing spot position. And notice how you recover from the motion. (By standing up straight.)
Trail Leg Motions:
While looking in the mirror, stand up straight, keep your lead leg planted and move your trail leg back one step. Bend yourself forward to a ninety degree angle and extend the arm on the side of the trail leg straight out past your head. The lead leg knee does not have to be locked into place. Now, prepare to balance yourself as you begin to raise your trail leg straight up (pull your toes up on your trail leg) and then slowly swing your trail leg one stride, ahead of the lead leg. As you bring your trail leg forward, straighten up and drop the elbow on your extended arm while pulling your elbow back into a running position. Your opposite arm elbow should be moving forward in a running motion. When you plant your trail leg foot on the floor, touch the floor with your small toes first. And do not cross your step in front of your lead leg. At this point you should be standing straight up in a running position.
After you have gotten used to this method of practicing, practice maintaining your balance standing on one leg. First for the lead leg, by pulling your knee up first, then hold that position for awhile before slowly swinging the rest of the leg and your balance arm forward.
For your trail leg, see if you can stand on your lead leg and pull your trail leg straight up and hold it flat in position, being sure to keep your foot from dropping downwards. Your arm must be extended to help maintain balance. Now, slowly go through the motions with your trail leg.
You can, also, stand next to a kitchen table chair or office chair and practice your trail leg over the back of it.
Staying on your toes is all important for 110m (H) and 100m (H). The best way to practice staying on your toes is to practice going down stairs, staying as high, on your toes as possible. You do not have to run down the stairs, just go down them as you normally would, except keep on your toes.
Running the Hurdles Faster:
http://answers.yahoo.com/question/index?鈥?/a>
How to sprint longer and faster? - ptfa.geo answer (400m base work for sprinters and hurdlers)
http://answers.yahoo.com/question/index?鈥?/a>
build up your stamina on a trampoline - see ptfa.geo answer:
http://answers.yahoo.com/question/index?鈥?/a>
Hurdles..?
If you are a good 400 runner, do you think you could also try the 400m hurdles? or vise versa?|||Yea i did that a few times. I ran the 400m in 46 and the 400m hurdles in 50. 5
If you can get the proper form down, it shouldnt be too hard to master the hurdle; and with 400m endurance and speed, it should help alot.|||yea defenitely. both require speed and strength. the only thing that could slow u down in the hurdles is if you fall or if u jump too high. remember, doing hurdles is stepping over them, not jumping. its like sprinting the whole way, the only difference is that you lift up ur legs more when u go over the hurdle. the most common mistake is dat people jump rather than stepping over them. as long as u do this, u will get good times in hurdles|||You'll never know if you don't try! = ) Good luck!|||if you already run the 400, go for it. i love the 400m hurdles. i used to run the 3000 and would do the 400m hurdles for fun. theres something really exciting about getting your pace just right.
plus the 400m hurdles are way lower than the 100m hurdles. give it a shot!
If you can get the proper form down, it shouldnt be too hard to master the hurdle; and with 400m endurance and speed, it should help alot.|||yea defenitely. both require speed and strength. the only thing that could slow u down in the hurdles is if you fall or if u jump too high. remember, doing hurdles is stepping over them, not jumping. its like sprinting the whole way, the only difference is that you lift up ur legs more when u go over the hurdle. the most common mistake is dat people jump rather than stepping over them. as long as u do this, u will get good times in hurdles|||You'll never know if you don't try! = ) Good luck!|||if you already run the 400, go for it. i love the 400m hurdles. i used to run the 3000 and would do the 400m hurdles for fun. theres something really exciting about getting your pace just right.
plus the 400m hurdles are way lower than the 100m hurdles. give it a shot!
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