Hurdling

Hurdling:

Hurdling is rhythmical sprinting action and should be done with as little deviation from sprinting as possible. Clearing a hurdle is a run over action, not a jumping movement, and all hurdling is taught with this concept in mind.

The physical attributes of height of height or good leg split, speed, flexibility, and coordination along with the mental qualities of courage, patience, and concentration are important for success in hurdling.

Hurdle start:

The hurdle start differ from the regular sprint start in the hurdler must come up to the running position sooner. A high hurdler will take 7 to 8 steps to the first hurdle; an intermediate hurdler 21,22, 23, or 24 steps. The hurdler who takes an odd number of steps to the first hurdle will have the same leg forward in the blocks as leads over the hurdle. With an even number of steps, the lead leg over the hurdle. With an even number of steps, the lead leg over the hurdle is the back leg in the blocks. the hurdler determines the lead leg by attempting to hurdle with each leg. the one most comfortable should be the lead leg.

Running between the hurdles: In the highs, a hurdler must take 3 steps and in the intermediates 13,15 or 17 steps. The intermediate hurdler can use a 14-stride pattern if the lead leg is alternated.

The hurdler must concentrate on good sprint action between the hurdles, running up on the balls of the feet, with knees high and arms driving hard with relaxation. Good sprint rhythm between the hurdles is important. The hurdler should never gallop or over stride, which often is caused by not getting a good step off the hurdle with the trail leg.

high jump (flop style):

The flop or back layout style of jumping, originated by the 1968 Olympic champion dick fosbury, is currently used by the majority of high jumpers. In this technique high jump can perform into three phases. Tey are approach, plant/ take off and bar clearance.

a)approach:

The j approach is used by most jumpers.This is a run of 3,4, or 5 strides straight ahead, then 3, 4, or 5 strides on a curve. speed is important in the approach, of the jumper must lean to the inside of arc in order to maintain velocity into the bar.

b)plant/take off:

The next-to-last stride is longer to enable the jumper to lower the centre of gravity for the jump. the last stride (take off) is from the outside foot farthest from the bar and is shorter so that the body is in a lean-back position. the free-knee leg is kicked upward and coordinated with an upward swing of the arms (arms/knee drive). the kick combined with the curved approach and the take off foot planted toward the left standard causes the jumper's back to rotate toward the bar at take off. As the take off is being executed, the jumper should look over the inside shoulder.

c)bar clearance (layout position):

During bar clearance,  the lead knee remains up with the plant by catching up to it.The legs are spread, with the knees out in a frog position and the feet together. The hands are placed alongside the body. There is a laying back of the head and an arching of the back until the bar passes along the back to the chest so that the body folds up in an L-position.