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Thread: need help with hurdle issues

  1. #1

    need help with hurdle issues

    Ive seen some incredible critique and coaching in this hurdle section and was hoping to get in on the action.

    I'm 6'0 tall and am having a very difficult time with the 42s. This past year in training I could clock a mid 14 no problem over 39s over 110m. But with 42s I can't even break 16, I destroy hurdles and end up bounding half the race. There are probably a lot of factors involved, such as technique issues(I don't have any consistent advanced hurdle coaching), inconsistent programming, and mobility factors(what is the best way for hurdlers to even train that?)

    I need advice on not only technique but specific hurdling workout progressions into my training. I'm doing high/low 6 days a week, and would like to run an 8.5 or better in the 60m hurdles in January as part of a heptathlon. I ran a 9.2auto in Jan of 2014, and handtimed a 8.7 60mh time trial in January of 2015. Those are the only two 60m hurdles race of my life(which I have on film and will combine and post soon, for now I have drill footage in my training journal). I haven't ran a whole season of 110m races since 2012 in HS on the 39s( ran a best of 15.33, plenty of times should of been sub 15 but hit too many hurdles). Since then Due to my other event work, most of my hurdle training has been miscellaneous drills and starts over 2-3 hurdles at a lower height maybe once a week. I've raced the 110m on 42s probably 3-4 times the last 2 years with embarrassing results (high 16s, low 17s). Now its time for me to focus in and make something happen in this event. Please any help is appreciated

  2. #2
    Administrator Angela Coon's Avatar
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    Re: need help with hurdle issues

    Where do you live?
    Do you have a coach?
    When was the last time you did something regenerative? Do you know what to do to regenerate and whY?
    how did you find cf.com?

  3. #3

    Re: need help with hurdle issues

    Quote Originally Posted by Angela Coon View Post
    Where do you live?
    Do you have a coach?
    When was the last time you did something regenerative? Do you know what to do to regenerate and whY?
    how did you find cf.com?
    I live near Stayton, Oregon on my family ranch. I get coached by committee in all the different events. I dont have a hurdles coach and have been searching for someone competent. My regenerative therapy includes hydrotherapy in the whirlpool at 55-60 degrees at least 3 times a week especially after high days. I get a massage once a month. I need to improve my sleep habits for sure and plan on getting into some sauna sessions
    I found cf.com through my reading and research, it became quite apparent that Charlie was one of the greatest track coaches and training minds of all time and I needed to dive into his work. It's amazing where Google will lead you.

  4. #4
    Administrator Angela Coon's Avatar
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    Apr 2005
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    Re: need help with hurdle issues

    I noticed your hurdles are pretty good. I like that you set them up on the grass outside.
    Welcome to charliefrancis.com.

  5. #5

    Re: need help with hurdle issues

    Any videos? Would be interested to see you at 39 and 42 from a side view around hurdles 2-3.

  6. #6

    Re: need help with hurdle issues

    Thank you Angela! I try to stay on soft surfaces as much as possible during the offseason, fortunately I have the space and equipment access

  7. #7

    Re: need help with hurdle issues

    here's a video from today on the 42s.https://youtu.be/yHce1p4CmpY
    and this is a quick video on 39s last week https://youtu.be/HlZUN8OSv9s

    I'll be going to the track next monday to spike up and will get some more video
    Last edited by Bentz; 09-19-2015 at 04:36 AM.

  8. #8

    Re: need help with hurdle issues

    One of my biggest technique issues is my inconsistent lead leg. I got into the bad habit of a straight leg lead from day 1 in 2009 and it didnt begin to get dissected and trained differently until 2013, so thats a big emphasis this fall so far

  9. #9

    Re: need help with hurdle issues

    I'm not a hurdles expert, but it seems to me like you may be lifting your head/upper body too quickly which is pushing your trail leg down into the hurdle. Hip flexibility may also be an issue here.

  10. #10

    Re: need help with hurdle issues

    Quote Originally Posted by robin1 View Post
    I'm not a hurdles expert, but it seems to me like you may be lifting your head/upper body too quickly which is pushing your trail leg down into the hurdle. Hip flexibility may also be an issue here.
    the hips are definitely a work in progress. I'm not exactly sure either how the upper body timing is playing a part here, I was under the impression I'd want to snap off that hurdle as quickly as possible. I'll experiment with it next session

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