How to Perform a Hurdle

Introduction

To hurdle is to leap over when running especially in athletic competition. Hurdling is running and leaping over a barrier at speed. It forms the basis of various track and field track events mainly ranging from the 50 m hurdles to the 400 m hurdles. Hurdling in sports is a highly specialized form of obstacle racing. A series of obstacles are set precisely at measured distances and heights which the athlete is required to run over without knocking over the hurdles. Intentionally knocking over the barriers or failure to pass results leads to automatic disqualification. Accidental knocking over of the barriers does not lead to disqualification. The hurdles are, however, weighted to make accidental knocking over of hurdles disadvantageous to the athlete. The most popular hurdling events include the 110 meters for men, the 100 meters for women, and the 400 meters hurdles for both sexes. All three are contested worldwide and are a regular feature of the World Athletic Championships and the Olympics. The shorter distances are featured on a straight running track while the 400 m hurdles cover a whole lap of the standard oval track. Obstacle racing is also featured in combined events such as decathlon and heptathlon. Hurdling is also present in the 3000 m steeplechase although the athletes are allowed to step on the hurdle to clear it. Similar hurdling guidelines are also applied to various horse racing events. 

Eat Healthy Breakfast and Hydrate

Proper Footwear

Determine if your feet are pronated or supinated

Pronation is the natural movement of the foot as it rolls inward to strike the floor as you walk or run. It allows your body to distribute impact and is a natural part of your gait cycle. Your foot normally rolls inwards when it hits the ground to absorb shock helping the body push off evenly from the ball of the foot. Understanding your pronation type is essential for selecting the appropriate running shoe and could help you avoid injury. 

During normal pronation;

All your toes help in push-off. The second and the big toe do much of the work while the other toes assist in stabilizing.

During push-off, the sole of your foot faces the body’s rear. It is not tilted.

When your heel strikes the ground the arch begins to flatten to absorb the shock.

The arch rises and becomes firm to give stability as your foot rolls upward and outward. 

Your weight shifts to the outside of the foot and then gradually back to the big toe (Thorson, 2019).

Pronation is controlled by the posterior tibialis muscle. In gait, it is an eccentric action, not a concentric one. This means that the muscle lengthens instead of contracting. 

Over-pronation 

This occurs when the foot planted while moving rolls inward excessively. In doing so, weight is transferred to the inner edge of distributing it on the ball of the foot. Over-pronation mainly affects athletes with flat feet or low arches.

The ankle rolls downward and inward excessively with every step. It continues to do so when the toes should be beginning to push-off. This forces the second and the big toe to do all the push off. It generally leads to instability in the foot and excess strain on the second toe and the big toe. It can also strain the posterior tibialis tendon excessively.

Under-pronation/supination 

This occurs when the foot’s outer edge strikes the ground at a steeper angle. When this happens, there is little or no movement inward. This results in a jarring effect and a large diffusion of shock through the lower part of the leg. Supination mainly affects athletes with high arches.

Underpronation can result in ankle injury, Achilles tendonitis, iliotibial band syndrome, and plantar fasciitis. 

Determine your foot type

It is crucial for you to know your arch type. It provides you with the information you need to make the right choice when buying shoes, preventing injuries, and treating foot pain. 

Normal Arch 

The athlete’s arches are at the proper elevation to absorb and distribute the weight from walking, running, and other physical activities. The middle part of the arch is about half-filled. It naturally supports the impact and rolls in under normal weight. 

High Arch

If there is only a little part of the footprint visible, it is likely you have a high arch. High arches may lead to extra strain on muscles and joints when absorbing impact. If your foot has a high arch you will require extra cushioning.

Flat feet 

The footprint looks like a complete foot. It is almost or totally filled in with little inward curve at the center. It causes the athlete to pronate when walking or running. The foot rolls inward which is ideal for shock absorption but strains the knees and legs and may increase the chances of developing plantar fasciitis. 

Determine your gait

This is your pattern of walking. It involves the coordination and balance of muscles so that the body moves forward in rhythm. This is referred to as a stride.

Severe overpronation 

This occurs when the heel touches the ground first and rolls inwards excessively. When this happens, the ankle is unable to stabilize the posture properly. It is typical in people with a severely low arch or a flat foot. A motion control shoe is the most appropriate for you if you have flat feet. 

Mild overpronation 

This occurs when the outside of the heel touches the ground first but the foot rolls inward slightly to absorb the shock. It is typical of people with a low to medium arch. A stability shoe is the most appropriate for this group. 

Neutral gait is typical with a normal arch. 

The middle and slightly outward part of the heel strikes the ground first. The foot rolls inward only slightly to absorb the shock (Rosenbaum, 2019). The best shoe for you if you have a neutral gait is a neutral cushioning shoe. 

Supination or underpronation

This occurs when the heel strikes the ground with the outside first and stays that way through the entire footstrike instead of rolling inward. This greatly prevents the foot’s ability to the weight of the strike. This is typical with athletes with high arched feet and a neutral cushioning shoe is the most appropriate for them. 

Diagnosing gait pattern

Establishing whether you are an overpronator, an underpronator, or have neutral gait is essential in choosing the proper walking and running shoes. Self-diagnosis is possible by looking at the shoe wear pattern. 

Foot analysis 

Some running shoe stores have a foot analysis specialist. They usually use a foot pressure scan to get the dimensions of the foot and gait pattern. 

Athletic shoe expert – such a specialist can watch an athlete walk or run to identify gait. They determine the most appropriate shoe for the gait pattern identified.

Podiatrist – this is a medical professional who specializes in foot health problems. They can fully diagnose foot or ankle injury, numbness, and loss of function. They also prescribe the most appropriate treatment path to be taken. This includes medication, custom orthotics, and other therapies available. 

Shoe tilt

You can identify your own gait pattern by using already worn shoes. If one takes a pair of shoes they have been wearing regularly for some time, they can look if the heels tilt inward or outward. If the shoes’ heels tilt outward, the athlete may be an underpronator, if they tilt inward then the athlete is most likely an overpronator. 

Shoe wear pattern

The soles of overpronators tend to have more wear on the inner side of the heel and the forefront. Underpronators will most likely see more wear on the outer edge of the shoe.

Determine your shoe

Motion-control shoes 

They are built on a straight last. The bottom has a wide and straight shape that is designed for athletes with a flat foot who usually overpronate. It prevents the athlete from rolling inward too far. It gives the foot the maximum support and control needed to hurdle. 

Motion-control shoes have firmer construction and larger medial support to guide the foot into the right amount of pronation (Thorson, 2019). They are stiffer and heavier than ordinary athletic shoes. 

Stability shoes

They have a semi-curved shape bottom. It is ideal for runners with a normal arch foot and only pronates slightly. They provide a good balance of support and cushioning. 

Neutral cushioning shoes

They have the most curved shape of all. They are the best for athletes who supinate and have a high arched foot. A neutral cushion shoe absorbs the impact that the foot fails to naturally absorb. The flexibility allows a better range of motion.

*Local running stores such as dicks, footlocker, and academy can perform testing and help. *

Dynamic Warmup

Meaning

Warmup consists of gradually intensifying physical activity, stretching, joint mobility exercise followed by activity. Warmup is characterized by functional and sport-specific movements that ready the body for further activity. It may include short stretches that guide the person through a range of motions with controlled arm and leg movements. 

Dynamic and continuous warmup is most suited for competition and high-performance training. The warmup used must train power, balance, strength, flexibility, and sprint mechanics. The body should also be prepared for performance and injury avoidance. The athlete should devote time to mobility and making the hurdler agile. An elite athlete should train for an extreme range of motion required. Warmup is also a speed improvement tool. 

Why warmup is necessary

Warmups contribute to a rise in ypur core and muscle temperature, elongate muscles, and stimulate the nervous system to prevent injury. Dynamic warmup is best utilized before the main activity while static stretching is ideal for cool down after activity. There are various types of exercise that can be performed over twenty yards that culminate in jogging from and back to the starting line. Warmup should take approximately ten minutes. 

It prepares your muscles for vigorous actions and helps prevent you from injury and cramps due to overextension.

Exercise for warmup

Knee pull. 

Grab the knee of one leg and pull it towards the chest and then drop the leg back to the ground. A step follows to switch legs.

Ankle pull 

Grab your ankle with one hand and pull it backward. The back should not be extended when doing this exercise. 

Glut pull 

This involves grabbing the ankle and knee of one leg and pulling them towards the chest

Lunge and reach 

Once in a matching position, lunge forward and reach the opposite arm toward the ceiling. This is done while engaging the core and contracting the trailing limb’s glut muscle. 

Sumo lunge

You should turn towards a wall and lunge from one side to the other (Thorson, 2019). You can then sit back into the position and avoid the knee to travel beyond the toe and then skip, step, and repeat. 

Carioca 

While facing the wall, step behind the leading leg with the trailing leg and then take a side step with the leading leg to return to the starting position. You should then step in front of the lead leg while driving the knee toward the chest. This is followed by a step with the lead leg to the original position and a return to the start line to repeat the same exercise while facing a different direction. 

Mechanics and techniques

The first one involves sprinting on the balls of the feet, not on the toes or heels.

Running between the barriers again on the balls of the feet. 

Chin up and back straight

You might in the beginning rock back on your heels because you may fear the obstacle, so getting back on your heels is a way to prepare for hurdle clearance. Once you are on the heels, the only direction to go is up. 

Lead with the knee 

The lead leg’s knee should never be fully locked during hurdle clearance. It should be driving directly at the crossbar so as to ensure low hurdle clearance and swift snap down back to the ground. You should avoid swinging the whole leg from the hip. This creates many balance problems with the arms, the hips, and the legs too. The lead leg knee acts as the steering wheel. It guides, directs, and leads the athlete. The foot of the lead leg should not get ahead of the knee too soon to lead the way, the lead leg knee always should. 

Prep drills

You should perform as many hurdle drills to develop muscle memory that will internalize the right hurdling mechanics. Beginners in hurdling should perform many walk-overs. One can set up 5 to 10 hurdles at approximately thirty inches high lined up directly behind each other and walk over them focusing on the hips square and driving up the knees. The fence drill is another good drill designed for trail-leg mechanics. The barrier is put anywhere between thirty and thirty-six inches. The athlete then puts the hands against a fence and circles his or her trail leg around the crossbar several times. Most people do three sets of ten of this drill. It helps to develop mechanics by strengthening the groin muscles which are mostly affected by strain on the trail leg side of the body when hurdling at full speed. The lead leg drill and the trail drill involves 5 hurdles set at regular intervals. The athlete bounces five times between the barriers clearing it with just one leg. This helps the athlete to feel how the leg moving up and through the hurdle without having to worry about jumping the whole body over the hurdle. Again, three sets of five hurdles is will help. 

Lead Leg Development No Hurdles

All drills should be done with both the left and right lead legs. It teaches the you to hurdle with both legs and keep muscles in balance. 

Walk Through Lead Leg

Should ideally begin with three to five hurdles at regular barrier distance. Height should be thirty inches or lower. The runner approaches the hurdles so that the lead leg will go over the side of the hurdle and the trail leg will be in the open lane adjacent to the hurdle. As the foot reaches the hurdle top, the lead leg should be forced quickly to the track.

Skipping Lead Leg

The same drill applies but the number of steps between hurdles will usually be five quick steps. 

Ensure that the front of the start block is precisely a foot behind the starting line. This allows a set distance so that each start is the same. Here is where you must establish the power leg versus the lead leg. 

Hurdle distances

7.1. Set the hurdles to standard track meet requirements.

7.1.1. Men/Boys 110m hurdles: 

7.1.1.1. 39 inches high 13.72 m to the first hurdle 9.14m between each of the ten hurdles 14.02m to the finish line

7.1.2. Women’s/Girls 100m hurdles:

7.1.2.1. 36 inches high 13m to the first hurdle 8.5m between each of the ten hurdles 10.5m (to the finish line

Start and Approach to the first hurdle

Your goal is to attain an explosive start with maximum acceleration to the first hurdle so as to get the fastest possible rhythm and optimal time between hurdles.

Male athletes usually use the eight-step approach with the lead leg in the backpedal. Elite male athletes use the seven-step approach. This produces enhanced momentum development and reduces the strides the athlete is taking. 

Most women also apply the eight-step approach to the first hurdle. The thinking behind this is that eight shorter strides from the blocks to the first hurdle will allow for greater acceleration than seven longer strides. Eight steps are likely to have a quicker rhythm over the barriers because the extra step exerts more force. 

When the race starts, the first four to five steps should be attacked with a push similar to the one in normal sprint acceleration. The body should be more upright in the next three to four strides to prepare the first clearance. Athletes should avoid looking up too soon. Male athletes should ideally be fully upright to avoid hitting the hurdle. 

Your main goal is to create an impulse. This is the greatest amount of force to the track achieved in the shortest time. You should aim to push like in pushing up an elevation. 

If you compete in other sprint events, use a similar block setting in hurdle sprints as you use for the lead and trail leg. 

The breathing model is crucial in hurdling. The breath should be held as you go up in the set position in the blocks. This should be followed by breath exhales at the first, third, fifth, seventh, and the ninth hurdle. Elite athletes are likely to hold their breath in hurdles 1, 4, 7, and 10. The consensus is that a hurdler can exert more force when actively holding breath. 

Your goal of the first hurdle should be generating enough velocity through the obstacle and increasing the step frequency for the subsequent hurdles. Fast time to the fast hurdle does not always lead to success in the succeeding barriers. 

If taking eight steps to the 1st hurdle, the lead leg should be placed in the back-block position. 

If taking seven or nine steps to the first hurdle, the lead leg should be placed in the front block position.

You should set the right distance to the 1st hurdle. Work on starts to the first hurdle using a small banana step and gradually working up to the proper height. 

Set up two hurdles, then three hurdles, and so on. 

The right steps and clearance of the 1st hurdle are crucial. Then the athlete should be upright four strides after coming out of the blocks

Hurdles and Sprints

Power Leg

It is the leg that is closest to the starting line and generates the total energy of the forward momentum. An easy way of determining the power leg is to have someone push the other from behind while standing (Thorson, 2019). The leg that catches the weight is the power leg. 

Lead Leg

It is the back leg that is farthest from the starting mark. It swings forward and lands a few feet past the starting line. 

The main variable that should affect where pedals should be set is comfort. It should always come first. 

The common thinking is that the quicker the lead leg, the quicker the landing. 

You should attack the barrier with the high knee action generated from the hip flexor muscles.

Emphasis should be put on a flexed lead leg as opposed to a straight leg. The knee should lead with a cocked foot. It is slower to lead with the hip and the pointed toe and usually causes a straight lead leg.

The lead arm should be in line with the lead leg knee.

It is important for posture to be trained on. Emphasis should be put on sprint mechanics and posture.

Unless the hurdler is a 7-stepper, the lead leg should always be in the back block.

A hurdler lands on the heel causing a braking action if the body lean is insufficient. Work on having an efficient body lean. 

The lead leg starts and controls much of the hurdle clearance.

Hurdle clearance

Clearance is the key to hurdling. It is relative to the hurdler’s performance. More time in the air means more force and less time on the ground. This will result in a speedier race.

The most important factor in clearance height is the distance the runner takes off from the hurdle at take-off. It affects the angle of the travel, and little can be changed once the hurdler leaves the ground. 

The angle of travel determines the distance in landing and is the determining factor in a touchdown.

The distance in landing has a direct impact on the speed to the next barrier and the timing to take-off. If it is too far, the athlete sails, if it is too close, the athlete vaults.

Recommended take-off and touch-down distance ranges:

MaleTake-off: 2.0-2.2.2m

Female Take-off: 1.95-2.10m

Male Touchdown: 1.15-1.30m

Female Touchdown: .80-1.0m (Thorson, 2019).

Make the parabolic curve as flat as possible over a barrier. It is determined on take-off. Hurdling is continuous. It will be detrimental to have any deceleration or hesitation. Stalling during the clearance on top of the barrier should be avoided. An active trail leg and continuous arm swinging are crucial. 

The arms control all the sprinting. According to research, arms are ahead of the legs in sprinting. Arm mechanics are vital not only in acceleration but also in creating velocity through the barriers. Hurdlers should use their arms more vigorously to create more arm speed. 

Hips and shoulders should be square to the barrier as the runner attack the hurdle.

The runner attacks the barrier with the lead arm driving in front of the chest at shoulder level and not across the midline of the chest. 

Hurdlers should drive tall and run tall. The chest and the hips should be up and tall to achieve a smooth clearance of the barriers. 

Trail Leg

Permit the plantar flexors of the trail leg to complete the drive with a complete extension of the trail leg during take-off. The hip circle continues through the thigh crossing parallel to the barrier. It is crucial to pull the trail leg through its complete action. 

An opposite reaction is produced with the backward swing of the lead arm as the active trail leg comes forward. For the shoulders to stay square with the barrier, both actions should be equal. This is achieved when the lead arm goes down and around the trail leg to stabilize the leg mass. 

It is critical for hurdlers to have their trail leg knee come through the armpit and fully reload to the front high knee position. 

The strides between the barriers are shorter than in normal sprints. The first is usually the shortest with the follow-up ones longer. The last one is shorter due to the upcoming barrier. 

Trail Arm

The trail arm’s main purpose is to maintain balance on landing. Excessive rotation of the barrier may cause problems when clearing the next hurdle.

It is advisable to have a quick pull through of the trail arm. A long stroke drives speed down. 

Differences Between Men and Women

In hurdling, men and women should not be treated the same. This will be a serious mistake. They have fundamental differences. For women, speed is the most important component of hurdling. Technique, on the other hand, does it for men. Many women hurdlers score low in terms of technique but compensate this with speed. Men are required to maintain a higher center of gravity and a more pronounced lean. The trail leg should be brought through much higher through the armpit.

How to Get Faster

The most important ingredients in hurdles are power, sprint mechanics, and speed. An athlete should devote most of the time developing power and speed.

For women, speed development should be the primary focus. Velocity through the hurdle is crucial for all gender.

Train to produce a fast time. Drills are crucial. Emphasis should be put on training and drills that enhance the rhythm. Rhythm is the appropriate speed that permits the runner to utilize their technique to the fullest. A runner is as fast as technique permits.

Train hard to develop a 3-step rhythm. This establishes the right neurological motor pattern. Regular training does not only make it perfect but also permanent.

Obtaining Intensity in Training

Reduced hurdle heights – men can reduce to 36 to 39 inches. Women can hurdle at 30 inches or lower during this intensity building session. Miniature hurdles and scissor hurdles can also be used for reduced hurdle heights.

Discounted hurdle spacing – 9.14m (30 feet) and 8.5m is the standard distance for men and women respectively. This can be reduced to 30 feet and 8.0m. The starting distance should not be changed. The discounted spacing allows the hurdlers to simulate the rhythm and speeds needed in actual races. 

Race the sprinter – Place the hurdlers in blocks right alongside sprinters in a competitive situation, with the hurdlers receiving an advantage and the sprinters starting from a 3-point or 4-point stance.

Place runners in competitive situations for most of the training. They should compete head-to-head with each other. It is usually hard to reach the desired fast times when solo-training. This should be avoided when possible. Basics should be trained over and over again although this is never a substitute for the real competitive race.

When fatigue kicks in, discontinue rhythm training. Speed training should be on the schedule on a daily basis. High-intensity work ingrains the muscles to assume fast-twitch properties crucial in hurdling. Speed is a neuromuscular skill and can be learned and trained. It should be included in every training session if possible. It simulates the central nervous system when done regularly. 

Don’t overlook training on the first hurdle. It sets the rhythm and the tone of the race. Touchdown time charts should be used to analyze training. They also serve as a motivational tool when they are positive and mark improvements.

Arm speed and drive should not be overlooked in training too. Arms control sprinting. Some arm mechanics and technique ques include bent elbows at 45 degrees, elbows closely turned in to the body and thumbs up, and a shortened radius of the arms. 

Videos can be an important tool in training and analysis. Self-made videos can inform the hurdler of their strengths and weaknesses. However, overanalyzing can be equally counterproductive. 

In striking the desired take-off, cut step and touchdown marks, tools such as a bubble wrap, a raised cardboard, and athletic tape can help. The hurdler should develop a ‘natural’ feel for the mark and avoid depending on visual cues. 

Emphasis should be put on the sprint posture and mechanics to be done in the right way all the times, even in warmups. Correct a weak core because it is the main cause of posture problems. Core strength gives the right posture. Posture can also be affected by a lack of concentration and focus. 

Bounding should form a part of the hurdler’s workout sessions and warmups. It builds explosive power needed in hurdling. 

Hurdle Drills

Lead Leg-Trail Leg Drill

These are done with hurdles set at very short spacing. Drills are done on the barriers’ side at low heights. Rehearsals for the lead and trail leg mechanics should be done at different speeds ranging from walking to sprinting. These drills can be performed by walking, skipping, marching, and running. Athletes can also march through the hurdles with equal short distances applying fast feet and fast arms. Emphasize on speed. The drill should preferably be done on flats but spikes are ok too.

Arm drills

Lower hurdles for both men and women with the measurements described earlier can be used for arm drills at discounted spacing. The athlete can hurdle at slower speeds without using the arms. 

Arm drill versions

Regular – the runner hurdles from a standing start with both arms extended out in front of the body in a static posture. 

Fly – similar to the regular drill but the arms, in this case, are extended like wings. 

Chest – again similar to the regular drill but the arms are held tightly folded to the chest (Thorson, 2019).

When conducting arms drill, emphasis should be put on leading with the knee, squaring up the shoulders and the hips to the barriers, and letting the body balance on its own without the use of the arms. Flats are the ideal choice for arm drills. 

Hurdles 

16.3.1. One Step Hurdles – they are placed from the start line and spaced so that only one step is required to clear the hurdle. The first barrier can be on the mark and the others spaced at low heights. This drill trains the hurdler to lead with the knee and a flexed lead leg. It also teaches the hurdlers to project hips through the barrier and getting down very quickly with an active trail leg. It contributes to eliminating a swinging of the lead leg. It should be done at controlled speeds and in spikes, emphasizing on arm speed and projecting the hips through the hurdle. 

16.3.2. Tempo Hurdle Sets – any number of barriers is used. Spacing can be modified and heights can also vary between sets. Tempo hurdles are ideal as a preparation drill before the main event. The use of spikes is advised. 

16.3.3. Shuttle Hurdles – the runner hurdles one lane of hurdles in one direction and the turns to clear another lane of hurdles, doing a series of loops at the same time. Any hurdle height is okay but lower heights are preferred. The drill can be very demanding therefore lower heights are ideal so as to use less force and energy. Again, spikes are preferred with sets of different recovery times depending on the goal. 

Wall Attack Drill 

The athlete should fall forward into the wall and attack with the lead leg, stressing a flexed lead leg with a cocked foot and leading with the knee. The opposite arm drives into the wall too. The athlete can also use another version where the runner takes one step and then falls forward into the wall. The barrier can be moved and the trail legs be done on the side of the obstacle. The last version sees the hurdler place hands on the wall and go back and forth in a static position alternating the trail leg movement over the top of the barrier. Flats should be used for these drills. 

Race endurance simulation drill 

Repeat hurdle reps from blocks with spikes using discounted hurdles and spacing. The athlete jogs back and goes immediately from blocks again. Six to seven hurdles should be used for this exercise. The race endurance simulation drill trains speed maintenance in the closing stages of the race. 

Speed and Speed Endurance

Make speed endurance a component in all hurdle sprints. 

Block Setup

Blocks shaft correctly positioned in the lane (tangent to curve for 200/400).

Pedals correct distance from the line.

Pedals at correct angles.

Blocks firmly set on track.

At least one pre-race practice start (hurdlers over hurdle #1).

The athlete stands behind blocks w/ mind and eyes focused on your lane.

The Hurdle Takeoff

Preparation – the penultimate step before take-off should be smooth without any radical lowering or major deviations from the normal mechanics. The leg executes that step becomes the lead leg. Poor or radical preparation techniques can therefore be detrimental to lead leg movements. Displacing from this step produces elastic responses in the hip flexors that subsequently assist the lead leg in its forward. 

Take-off location – for women, the take-off foot should touch the surface approximately 1.8 to 2 meters away from the hurdle. For men, it should be approximately 2.1 to 2.2 meters away from the hurdle. The differences are factored in because of the variance in leg length, speed, and skill levels.

Grounding the take-off step – the take-off step should be grounded on the ball of the foot, just directly under the mass of the body’s center. It is referred to as a cut step. The shin angle at touchdown should be vertical. The appropriate grounding of the cut step minimizes deceleration and prevents excessively high take-off trajectories. It sets up the subsequent movements of hurdle take-off, clearance, and landing. 

Hip Extension – the take-off is created by a forceful extension of the hip, displacing the hurdler’s body at a low trajectory.

From Start to Finish

The Approach of the First Hurdle

The first hurdle should act as the acceleration phase, allow an accurate takeoff, and position the body for takeoff. 

The Set Position

The hips are raised to a point slightly above the shoulders, with the shoulders shifting slightly forward creating an angle in the lead leg of ninety degrees and around 130 degrees in the back knee (Tellez & Takaha, 2011). The head is retained in natural alignment with the body and the eyes are focused just behind the starting line. Slight pressure is exerted against the rear block. 

The Gun

The hurdler should concentrate on the extension off the lead block, with active arm action. The drive should be in an upward and outward direction with shoulders rising immediately so that the body becomes a straight line from the head to the leg and foot (Tellez & Takaha, 2011). The head is held with natural alignment with the shoulders and the eyes should look at the ground in front of the athlete. The back knee should bend and lead the leg through. This picks up the back foot. After driving off the front block, the runner should be in the air before the rear foot comes back down. Like in normal running, the foot should come down under the center of gravity.

The Takeoff

It is performed 6.5 to 7.5 feet from the hurdle. The distance depends on the height of the athlete, the speed of approach, length of the leading leg, and effective speed of lead leg action. Ninety percent of effective hurdle clearance is determined at takeoff.

Hurdle Clearance

The lead leg’s action should be swift to make a wide split between the legs immediately after takeoff (Tellez & Takaha, 2011). When over the barrier, the body-lean places the chest well forward, over the thigh of the lead leg. The shoulders should always remain square during hurdle clearance. 

Between hurdles

Spacing of the hurdles makes the sprinting stride to be adjusted to ensure that the runner will not be too close to the next hurdle. The athlete is expected to take off approximately 7 feet from the next one. Runners should learn to put their feet down more swiftly than normal sprinters.

The Run-In

This is the sprint to the finish after clearing all hurdles. The hurdler must complete the last hurdle and avoid sprinting too soon. 

Reflection Memo

Memorandum

To: 

Discussion Memo: Rhetorical Reflection Memo – Instruction Manual

Purpose 

The instruction manual provided gives a detailed guide on how to effectively perform a hurdle. It covers the entirety of the exercise from training to the actual competitive hurdling race. This manual covers the requirements and steps to be followed by both male and female athletes. 

Who can use this manual?

This instruction manual is intended for a wide range of interested audiences from hurdling beginners to elite athletes both male and female. 

What does the manual cover?

The manual covers extensively cover the topic on how to perform a hurdle. It contains the rigorous training involved in hurdling preparation and the drills performed by athletes as they try to perfect hurdling. The manual features numerous advisory notes to help the reader understand hurdling in depth.

The manual also covers the similarities and differences found in women and men hurdling. Different approaches and measurements are provided for both male and female athletes. Where the manual does not specify a certain gender, then the guideline can apply to all. 

Training, drills, techniques, and mechanics form the bigger part of the instruction manual. 

There is an emphasis on warm-up, training, and drills. The manual covers how to maintain body posture and gait for effective hurdling. 

The last part of the manual covers the actual competitive sprint from start to finish beginning with the starting position to the run-in. it is a comprehensive manual for people who wish to introduce themselves to hurdling. It can also be used to harness the training and drill skills of established athletes. 

References

Rosenbaum, M. (2019). Learning Track and Field Hurdles for Beginners. Liveabout .   https://www.liveabout.com/beginners-track-and-field-learning-hurdles-3258846  

Tellez, T., Takaha, M. (2011). The hurdles – from start to finish.   https://completetrackandfield.com/wp-content/uploads/2011/02/Hurdles-Start-to-Finish.pdf  

Thorson, M. (2019). Sprint Hurdling – Breaking Down the Techniques for a Successful Hurdle. University of Mary . https://coachesinsider.com/track-x-country/articles-track-x-country/running-events-articles/sprints-articles/sprint-hurdling-breaking-down-the-techniques-for-a-successful-hurdle/