with Terrence Trammell,
Pace Academy (GA) Associate Head Coach;
3x Olympian & 2x Olympic Silver Medalist (110 M High Hurdles);
3x World Silver Medalist;
6x NCAA Champion (University of South Carolina)
Get a step-by-step plan for hurdler development and necessary skills for successful hurdling at a multitude of levels!
Three-time U.S. Olympian Terrence Trammell provides you with the drills and focus needed for success. He demonstrates everything from a proper supplemental warm-up prior to hurdling, essential drills for hurdle clearance, and a race model that allows for competitive completion of the hurdle race.
Trammell uses a series of 16 foundational drills that mimic the hurdle action to develop athletes. These drills focus on the key elements of hurdling: hip mobility, posture, and positioning. The purpose of these drills is to teach athletes how to keep speed, coordination, explosiveness, and rhythm working together.
All drills and techniques provided fall back to the centralized component that leads to hurdle success at meets. Hurdlers will learn to nail the mechanics in practice, giving them one less thing to worry about on meet day.
Running Mechanics Drills for Hurdlers
In this segment, eight specific drills are utilized to stress the essential components of creating a high center of gravity with the hips and keeping the shoulders square to maintain balance. Each of the drills maintains this focus and allows for more efficiency in sprint mechanics to allow hurdlers to travel faster between the hurdlers.
The "High Skip Drill" provided is a multi-faceted drill that fosters proper mechanics as well as strength building through its plyometric nature. This drill is an excellent way for athletes that are too young to lift weight to develop ballistic strength and power by using their own body weight.
Hurdle Technique
Coach Trammell incorporates seven specific drills that focus on hurdle technique. The drills progress from mobility-based exercises, that focus on hip position and square shoulders, to hurdle clearance. Each repetition is concluded by having the athlete run off the last hurdle to simulate race conditions.
Utilization of these drills in the sequence provided will help develop hurdlers that maintain the high center of gravity with hips and square shoulders needed to sprint through the hurdles, as opposed to jumping over the hurdles.
110 High Hurdle Race Model
Every aspect of the race is covered, from block setup to race completion. Coach Trammell breaks down the race into the four component parts and provides the hurdler with the essentials for successful race completion:
- Blocks to hurdle #1
- Hurdle #1-#3
- Hurdle #4-#7
- Hurdle #8-Finish line
Get all the necessary skills, drills, and modeling needed to successfully navigate the high hurdles. With emphasis on body placement, sprint mechanics, hurdle form and rehearsal, Coach Trammell sets up the athlete for success in competition!
28 minutes. 2018.
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