Referat engleza SprintHurdlingTechnique

Sprint Hurdling Technique Hurdling is the act of running and jumping over an obstacle at speed. In the sport of athletics, hurdling forms the basis of a number track and field events which are a highly specialized form of obstacle racing. In these events, a series of barriers known as hurdles are set at precisely measured heights and distances which each athlete must pass by running over Hurdling is, because of its technical and energy demands, an exciting and challenging event. The technical component of hurdling is clearly much greater than in sprinting, yet the concept of the hurdles race must be one of a sprint, with adjustment for each hurdle. The stride pattern for effective sprint hurdling is a 7 to 8 stride pattern to the first hurdle followed by a 3 stride pattern between the hurdles. TECHNICAL ELEMENTS OF HURDLING: • •

Start Acceleration to the first hurdle

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Take-off phase

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Flight phase

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Landing phase

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Run between hurdles

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Run to finish

START • •

The start is in general as in the flat sprint. Trail leg is in the front position - eight strides to first hurdle.

ACCELERATION TO THE FIRST HURDLE • •

Maximum acceleration over the first stride. Eight strides to the first hurdle. This is usual but dependent on the athlete, it could be seven strides for the taller athlete or nine strides for smaller athletes.

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Increase in speed in considerably limited distance to the first hurdle.

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Strides get gradually longer up to the seventh stride.

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Preparation of the hurdle clearance by shortening the eighth stride by 5 to 15cm.

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Early straightening of the body from the fourth / fifth stride onwards.

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High running posture in front of the hurdle.

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Active touchdown on ball of the foot.

TAKE-OFF PHASE • •

Minimum loss of speed. Flight path of the centre of gravity as flat as possible.

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Take-off from the ball of the trail leg.

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High body position for the attack ( run tall ).

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Drive the body more forward, then upwards. Run into the hurdle, do not jump.

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Drive knee of lead leg rapidly to the hurdle, bring it to the horizontal position.

FLIGHT PHASE • •

Heel of lead leg is thrust over the hurdle. (toe upward) The straightening of the lead leg should not be stressed.

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Flat flight path of the centre of gravity.

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Lead leg is brought to the hurdle fast and in a straight line.

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Body is kept in sprinting posture.

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When above the hurdle, the trail leg is almost right-angled at both the knee and ankle.

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Arm movement counterbalances the leg movement.

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The lead arm is bent and moves backwards around the trail leg.

LANDING PHASE • •

Maintain tall position of body. Extend lead leg at the moment of landing, No lowering of centre of gravity.

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Landing on ball of foot.

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High knee lead of the trail leg. ( upward & forward )

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Minimum loss in velocity.

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Fast transition into sprint.

RUN BETWEEN HURDLES • •

Three sprinting strides ( no overreaching ). Sprint between hurdles as fast as possible.

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Active arm movement.

RUN TO FINISH • •

Maximum sprint to the finish Pronounced forward lean of body - dip finish

The Start and Approach In sprint hurdling the first hurdle is only some seven or eight strides away so the athlete must come upright at the 3rd or 4th stride, much earlier than the sprinter. To enable this to happen the block spacing will have to be slightly altered. When using an eight stride approach the take-off foot is placed in the front block. Whether using a seven or eight stride pattern to the first hurdle, in each case the take-off should occur from 6 1/2 - 7 1/2 feet from the hurdle. Hurdle Clearance The athlete must attack the hurdle and aim to clear it as quickly and efficiently as possible, raising their centre of gravity only a little more than in a normal sprint action.

Leg Action The last stride of the approach to the first hurdle is shortened in order to allow the take-off leg to move rapidly under the hips. This ensures that a fast effective drive can be made across the hurdle. [1]. Action of the lead leg: • The knee must be picked up fast [1] • The knee must be picked up in line with the vertical centre line of the body. • The lower part of the leg is left low and extends once the knee reaches the height of the barrier [1] & [2] • The heel is driven out just over the hurdle [2] & [3] • The knee should not be pulled across the body and the lower leg should not go out and round. • The knee of the lead leg is slightly bent [3] • As the heel of the lead leg passes the barrier it must be snapped down to land under the body [3] & [4] • The leg straightens as it descends towards the ground [4] The uppder body leans forward into the hurdle to aid in sustaining momentum after the hurdle is cleared. The eyes remain looking forward to the next hurdle. If the body is held too upright on the clearance, the hurdler will have to raise his center of gravity higher to clear the hurdle. This will also cause the hurdler to be leaning back upon clearance, destroying momentum. Action of the trail leg: • The trailing leg drives the body at the hurdle as the lead leg rises [1] • The recovery of the trail leg must begin from well behind the body if the drive is to be completed • The athlete should feel the trailing knee sweeping wide and flat over the hurdle [4]. • As the leg crosses the hurdle, the foot must be cocked at the ankle [4] • After crossing the barrier, the knee continues to rise and comes round in front of the body [5] Many hurdlers have a tendency to drop the trail leg after it has crossed the barrier. This has the effect of making the first stride short and pulling the athlete off balance. The trail leg must be pulled through high and fast so that the first stride is fast. This is essential in maintaining proper steps between the hurdles. Arm Action As in sprinting, the arms act to balance the body and counter the rotations produced by the legs. The arm opposite to the lead leg actually leads the action into the hurdle and pushes/dives forwards as the lead leg rises [1]. The arm should be brought up and across the body to lengthen the arm motion to match the longer hurdle stride. The other arm should be taken back in a normal sprinting action. As the trail leg comes round the leading arm sweeps around the knee to counter the rotation of the trail leg [4].