Sprint Hurdles Training from 1st Year Junior and Beyond

1. Sprint Hurdles Training from 1st Year Junior and Beyond A Personal Perspective Colin Bovell

2. Where to start? The planning for a season starts with a debriefing of the previous season with the athlete to establish from their perspective and mine: What was achieved? What was not? What could be improved? How they and I feel about the season - Straight talking Targets for the new season � Championships and Time � Straight talking 2 things need to come out of this talk � Unity* and a time scale based on targets

3. Planning The Targets form the basis of the plan Periodisation gives you units of time and training to work around It gives you a start, middle and finish � a framework The Generic Phrases of � General, Specific, Pre-Competition and Competition are Universal

4. How I Structure a Training Program

5. More Detail

6. General Conditioning 1 Secondary aims are: Technical development � Hurdles and Sprints skills are developed in alactic climate flexibility developed to ensure body positions required are reached and fluidity of movement Lactic Endurance � Development of the bodies ability to cope with lactate � preparation for following phases where this area of fitness becomes more important Example: Aerobic Capacity � Modern Fartlek: 10mins Jog, 5 x 100m Surge Runs, 10min Jog (grass) (4400m) Buffering - 6x2mins (2) (3600m) Alactic Technical Model - 2x3x5h (3) 6 (High) Alactic - 2x4x50m (3) 6 90% (400m) Lactic Endurance 7x120m (2) US 80% (840m) VIDEO

8. General Conditioning 2 Phase

9. General Conditioning 2

11. Lactic Endurance

12. Lactic Power Phase

13. Competition Phase

14. Issues What if the athlete is not adapting technically to senior specifications � men particularly Extend the technical model phase and hold off on bringing in runs over more hurdles at senior height If this period expands to lactic endurance phase then run lactic endurance hurdles over lower hurdles Maximise their strength levels

15. Issues Continued Female athletes and strength training Keep max strength training going up until 2 weeks before major comp � testosterone low What if the the Female or Male athlete struggles to make the distance to the hurdles Strength training is the ultimate answer anything else done is a compromise until strength levels are adequate Short Athlete? Strength training, Technical perfection, must be fast Natural sprinters v natural technicians? The technician is always limited Tall athletes � concentrate on rhythm development