Junior Hurdler-Seeking Help With 3 Stepping?
I have been hurdling since 7th grade & last year i tried making the transition from 4 to 3 steps. I can only 3 step the 1st 4-5 hurdles & last year my times didn't get any faster. Is there a chance that i'm overstriding. but when I 4 step my 4th step puts me too close to the hurdle so i can'tgo over with proper form. Please help me.
Answers:
Being a seasoned hurdler I know it is difficult to 3 step. However, it is more important to have good form and speed as opposed to having 3 steps. One of my friends is currently helping me to lengthen my stride so I can get the 3 step down. FOCUS ON FORM AND SPEED!
Can someone give me advice on finding a good pair of running shoes?
figure out how long your strides need to be and put tape on the track where you would ideally step. Also, while doing this, make sure your increasing your flexibility too, this (as far as I know) will make it a little easier to stride longer.In my training, form comes before speed anyday.
If i do running 5 days per weeks .. till 4 month later .. will i gain my endurance?
ok, what you need to do is lead forword when you take your transition over the hurdle. always keep your collar bone over your front foot and you should be fine. plus you can over stride if you have quick leg turn.Questions about pole vaulting..?
you might need to learn to switch lead legs. This can be tricky, but it might help. i cant really tell if you are overstepping because i dont know how long your legs are, but you need to take the hurdling motion as just another stride, and come right down from it.Dont overthink it either... this messes people up. It will come.
What are the best strength exercises for a high school track star?
4 step to 3 step transitionFirst, 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.move all of the hurdle down 3 inches lower than race height.The shorter distance and height allows the hurdler to better simulate race pace.
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.
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