The skills of sprinting and hurdling complement each other. The best hurdlers in the world don't see the hurdles as barriers at all, rather as an extension of their sprinting technique. By developing a strong understanding of the biomechanical requirements of both skills, one can maximize their sprinting and hurdling ability.
Running Technique
In the simplest sense, sprint mechanics are a fast use of proper running technique. Gerald Mach, former director of the Canadian National Track and Field team, helped to create a series of movements that mimic and highlight the mechanical needs of running. According to Mach's book "Sprints, Hurdles, Relays," running includes a progression of a high knee lift, tall hips, a stretched body position, a cocked ankle, aligned arms and landing on the ball of the foot. These biomechanical skills should be mimicked on both sides of the body. To help build muscle memory, Mach developed a skills progression that brought a developing athlete from marching to skipping to running.
Sprinting Mechanics
After a mastery of running mechanics, the transformation to sprinting can be added. The sprint itself contains three phases: acceleration, transition and velocity. An effective start allows a sprinter to accelerate from a low body position, typically in a starting block or similar stance. The most acceleration is achieved when the athlete's forward lean from the start is the greatest, says Brent McFarlane, teacher and coach from Waterloo, Ontario, Canada. The sprinter should try to maintain that forward lean for as long as possible. After a strong start, the sprinter begins to transition into the proper running technique. After finding an effective balance between stride length and stride frequency, the sprinter tries to maintain proper technique in order to maintain the highest possible velocity.
From Sprinting to Hurdling
The simple addition of hurdles into a race causes many runners to attempt to modify the basic mechanics of sprinting. However, the art of hurdling should be an extension of sprint mechanics. One the single biggest misconception about the skill of hurdling that it is "jumping" over the barriers. Rather, elite coaches in the sport agree, that the best hurdlers "run though" the barriers. If a runner employs proper sprinting mechanics, good hurdling mechanics should become natural.
Proper Hurdling Technique
Three basic mechanical steps are required in the process of hurdling. They are the take-off, hurdle clearance and landing. The first mechanical step in the hurdling process is the take-off. According to McFarlane's analysis of the movement, the take-off depends of several factors: speed of the runner, length and speed of the front or lead leg, the height of the runner, and the flexibility of the hip, knee and ankle joints. The key, McFarlane says, is to see the take-off of longer stride rather than a jump. In the take-off for moving into the hurdle clearance, special attention should be paid to keeping the trail, or rear leg, as straight as possible through take-off
Following the take-off, hurdle clearance requires four mechanical actions: High knee action of the lead leg; quick return of the bent or trail leg; exaggerated arm action to develop longer stride through the hurdle; and a forward lean of the torso to maintain velocity and high center of gravity. It is during the clearance phase when most of the mechanical errors can and will take place.
In the final step, the landing, the goal of the runner is return to normal running stride as quickly as possible. Hurdling involves a "falling and recovery action" after the clearance, according to McFarlane. This recovery includes ensuring that the hips are square and that the first stride after the landing focuses on the mechanics of proper sprinting discussed earlier.
References
- "Sprints, Hurdles, Relays"; Gerald Mach; 1975
- "The Science of Hurdling and Speed"; Brett McFarlane; 2000
Member Comments