Track and Field Tips?
Question:I'm doing Track and Field for my school and...(dum da da da da!!).I need help. This is my first year doing the high jump and girls 100m hurdles, and I have no idea what I'm doing. Does anyone have any tips for these two events? It's so hard to get over the bar with high jump, and I need to improve my hurdles techniques. I'm really short (5'1) and I'm not sure if this is going to effect my performance. I'll also be running the 100m dash and possibly the 4x1. Any advice ranging from practicing tips to warm-ups to hints at a meet would be deeply appreciated, especially concerning hurdles and the high jump.
Thanks so much!
Answers:
Gu's made me sick during last marathon. Honey stingers?
For HJWhen you begin the curve of the J-run, your sight line should move with your shoulders and hips toward the middle of the bar, and as you get closer to the bar and your hips and should are turning more perpendicular to the bar, you should be seeing the far standard.
At the point of takeoff, your gaze should be parallel to the bar, not looking at any of the high jump apparatus but at something that could be along the line of the bar about twenty feet away. After the take off you should lean your head slightly back and try to look at something on the opposite side of the pit from the middle of the bar.
Some useful high jump drills:
back overs from the ground and from a six inch box
scissor kicks from five steps
jumps at a low height from five or six steps
Drills for the arm action:
teach them to walk ten steps, counting them aloud with a regular arm swing, and on the count of eight, hold the arm that is back behind the body, on the count of nine, the other arm comes back to meet it, and on ten, the final step, both arms come forward, driving the body up and off the ground.
Suggested high jump training:
1 - 8 x 50m on the track curve
2 - circle drills, back overs, 5-step scissors, 5-step jumps
3 - , 4 x 100m for approach speed
4 - circle drills, back overs, 5-step hurdle drills, full approach jumps
5 - simulate competition jumping with bar
6/7 - 4 step jumps off of a box or ramp, full approach runs with no jumps
Hurdles combines speed, flexibility, coordination, strength, technique and conditioning like no other event. doesn't matter if you are only 5'1 now, you'll grow, plus Gail Devers was short and was a world class /olympian hurdler.
Technique: Lead leg is a quick step up, slight extension, quick pull down
trail leg, upper tight and knee flexed to 90°, heel close to butt, foot dorsiflexed
Arms- Closing the door, it is a technique with the arms. Bring your lead arm back keeping it close to the body and pull it back as if you were closing a door.do not extend across body when going forward, should be forward looking at thumb with corresponding eye.
Hurdle tips:
plyometrics drills: skipping. Just like you did as a kid, but with the goal of lifting your knees high enough so that your upper leg is parallel to the ground. Alternate legs, and continue “high skipping” for about 50 meters. Rest, and repeat 4-6 times after a workout. This drill will build leg strength and help you refine your technique. a you can also chieve a more efficient stride and mitigate the tendency to shuffle as you get tired towards the end of a race.
Lead Leg Drills:
Drill #1 Set up 5 to 6 hurdles and set the hurdle height lower than race height;(height will increase the better you get). Practice snapping your lead leg over the hurdle and back down to the ground.
Drill #2 Set up 5 to 6 hurdles 6 to 8 feet apart. Again set the hurdle height lower than race height; (height will increase the better you get). Practice snapping your lead leg over the hurdle and back down to the ground, but this time try to take three small steps before you reach the next hurdle.
Trail Leg Drills:
Drill #1 Take a hurdle: place the hurdle at race height. Lean forward as if you were hurdling grab hold of a fence, wall, or another hurdle. Place you lead leg beside hurdle and snap your trail leg over the hurdle.
Running drills:
* First, the hurdles must be brought in closer. Shorten the distance between the first and second hurdle so that you can 3 step without bounding.
* Use your feet to walk off the distance you moved the hurdle from the original marks, now walk off the same distance for all of the other hurdles.
* Run these in practice till in feel like you are getting too close to the next hurdle then move all the hurdles a step forward.
* The transition takes time, do not force the 3 step, so "just run" go over the hurdle with what ever leg comes up. Eventually 3 stepping will occur by itself.
3 step drill:
Move all of the hurdles in one of your foot lengths (1st hurdle 1 foot in 2nd 2 feet and so one until all the hurdles are set up) and then move all of the hurdle down 3 inches lower than race height.
The shorter distance and height will allow you to better simulate race pace.
Who is a greater runner, steve prefontaine or lasse viren?
Eat healthy and think positive.Whats the best way to train for a 2 mile?
Well u should probably find out what hurdles are and stuff. You might want to grow. You should sleep instead of working on projects and stuff. Good luck. Oh and make sure you breathe.What are a good brand of trail running shoes?
ok i'm not sure about high jump but i "coached" my friend in hurdles this year because our real coach was too busy to help her. she told me that u need to feel like you are gliding over the hurdle. she said you barely need to make it over. since it is your first year it is good to get 4 steps in between each hurdle and eventually 3. you need to do special stretching drills to help you. your height might effect it a little but i have seen very short girls do hurdles. go to a book store like barnes and noble or books a million and they have track books. there is one book called winning track and field for girls by Ed Housewright that has warm-ups, sample workouts, and stretches and drills for each track event. i have the book and it has really helped me alot. i will give you the link below so you can see what to look for.Will running reduce thigh muscle mass?
when you do your warmup you need to be sweating and in high jump arch your back big time and in hurdles swing your leg and dont jump just take a really big step over the hurdle.Good luck!! run hard turn left!
More Questions & Answers...