How do successful coaches teach kids to hurdle. What are the key technical elements for proper hurdling form. Which drills and progressions help young athletes develop optimal hurdle technique. How can coaches evaluate and improve youth hurdlers’ performance.
The Importance of Specialized Youth Hurdle Coaching
In the world of track and field, finding quality developmental coaching for youth and high school hurdlers can be challenging. While state-level clinics offer some insights, they often feature collegiate and professional coaches whose methods may not be suitable for younger athletes. Recognizing this gap, we’ve consulted two highly successful coaches who specialize in training youth and high school hurdlers. Their expertise provides valuable guidance for developing proper hurdle techniques in young athletes.
Meet the Expert Hurdle Coaches
Steve McGill: Founder of Hurdles First
Steve McGill, based in Raleigh, North Carolina, brings 20 years of coaching experience to the table. As the founder of Hurdles First and publisher of The Hurdle magazine, McGill has established himself as a go-to resource for hurdle drills and workouts. His impressive roster of successful athletes includes:
- Johnny Dutch (13.46, 36.09, 50.07, NCAA national champion)
- Wayne Davis II (13.08, NCAA national champion)
- Keni Harrison (13.49, 41.41, 59.08, NCAA national champion)
- Jacklyn Howell (13.68, 42.94, 1:01.07)
Richard Holmes: Owner of Holmes Hurdle Tech
Richard Holmes, located in Claremont, California, owns Holmes Hurdle Tech and is part of the Academy of Speed. Over the past six years, Coach Holmes has trained numerous successful high school hurdlers, including:
- Kori Carter (13.33 & 40.44, five-time California state hurdles titlist, 9-time All American, 2013 NCAA 400mH national champion)
- Jasmyne Graham (13.17 in 100mH, 40.73 in 300mH at the 2015 California CIF State Championships)
- Jordie Munford (13.58, 40.96, two second-place finishes in the California CIF State meet)
Creating the Ideal Technical Model for Youth Hurdlers
At the youth and high school level, superior technique often distinguishes the best hurdlers. But what exactly should coaches look for when evaluating and improving their athletes’ hurdling form?
Steve McGill’s Technical Position Checklist
Coach McGill employs a comprehensive evaluation process for new hurdlers, focusing on four key elements:
- Trail Leg Push-off
- Lead Knee Angle
- Forward Lean
- Lead Arm Technique
1. Trail Leg Push-off
Is the proper trail leg technique crucial for effective hurdling? Absolutely. Coach McGill emphasizes the importance of pushing off on the ball of the foot rather than stomping down. A common mistake is stomping, which can cause the athlete to sail too high over the hurdle. To address poor foot contact, McGill often prescribes a series of A Skips as a corrective exercise.
2. Lead Knee Angle
How should the lead knee move during hurdle clearance? The lead knee should be bent and move downward, not flat. A flat angle can result in knee lock and excessive flight times, both of which hinder performance. Coach McGill utilizes a three-part progression to teach proper lead leg and knee technique:
- Part 1: Initial lead leg positioning
- Part 2: Refining the knee angle
- Part 3: Integrating the movement into full hurdle clearance
3. Forward Lean
Why is proper body positioning essential in hurdling? A correct forward lean helps maintain speed and efficiency throughout the hurdle clearance. Coach McGill teaches athletes to bend from the waist, not from the chin or neck area. This technique ensures a more natural and fluid motion over the hurdle.
4. Lead Arm Technique
How does arm movement impact hurdle performance? The lead arm plays a crucial role in maintaining balance and rhythm during hurdle clearance. McGill instructs his athletes to keep the lead arm elbow bent, with the hand moving up and down in a controlled manner. This technique helps counterbalance the leg movements and contributes to a smoother overall hurdling motion.
Implementing Effective Hurdle Drills and Progressions
To develop these technical elements, both coaches employ a variety of drills and progressions. How can coaches structure their training sessions to maximize skill development?
The 3-Step Drill: A Fundamental Evaluation Tool
Coach McGill’s go-to evaluation drill is the 3-step drill, performed with hurdles set seven yards apart. This drill allows coaches to assess all four technical elements in a controlled setting. By breaking down the hurdling motion into manageable segments, athletes can focus on perfecting each component before integrating them into full-speed hurdling.
Progressive Skill Development
Both coaches emphasize the importance of progressive skill development. This approach involves:
- Isolating individual technical elements
- Practicing each element separately
- Gradually combining elements
- Integrating all components into full hurdling motions
This methodical approach allows young athletes to build a strong foundation of proper technique before attempting more complex hurdling tasks.
Addressing Common Technical Flaws in Youth Hurdlers
As young athletes develop their hurdling skills, they often encounter common technical issues. How can coaches identify and correct these flaws?
Stomping vs. Pushing Off
One frequent problem is the tendency to stomp the trail foot rather than pushing off. This can lead to excessive height over the hurdle and lost momentum. Coaches can address this issue by:
- Emphasizing the feel of pushing off the ball of the foot
- Utilizing A Skip drills to reinforce proper foot contact
- Providing verbal cues during practice runs
Flat Lead Leg vs. Bent Knee
Another common flaw is maintaining a flat lead leg angle instead of a bent knee. This can result in knee lock and inefficient clearance. To correct this, coaches can:
- Use visual demonstrations of proper knee angle
- Implement specific lead leg drills
- Provide hands-on guidance to help athletes feel the correct position
Tailoring Training to Youth and High School Athletes
How do the training needs of youth and high school hurdlers differ from those of collegiate and professional athletes? Coaches must consider several factors when designing training programs for younger athletes:
Physical Development Considerations
Youth athletes are still growing and developing physically. Training programs should account for:
- Varying growth rates and physical maturity levels
- The need for a well-rounded athletic foundation
- Injury prevention through proper technique and progressive loading
Mental and Emotional Factors
Younger athletes may face different psychological challenges compared to their older counterparts. Coaches should consider:
- Building confidence through achievable goals and positive reinforcement
- Fostering a love for the sport and long-term athletic development
- Balancing competitive drive with proper skill acquisition
Time and Resource Constraints
High school athletes often juggle multiple responsibilities. Effective training programs must account for:
- Limited practice time due to academic commitments
- Potential equipment and facility constraints
- The need for efficient, focused training sessions
Integrating Technical Training with Overall Athletic Development
While mastering hurdle technique is crucial, how can coaches ensure well-rounded athletic development for youth hurdlers?
Building a Strong Foundation
Successful youth hurdle training incorporates:
- General strength and conditioning exercises
- Sprint mechanics and speed development
- Flexibility and mobility work
- Core strength and stability training
Cross-Training Benefits
Encouraging participation in complementary activities can enhance overall athletic ability and prevent burnout. Consider incorporating:
- Other track and field events (e.g., long jump, sprints)
- Plyometric exercises for explosive power
- Agility drills to improve coordination and body control
By following these expert tips and tailoring training approaches to the unique needs of youth and high school athletes, coaches can help young hurdlers develop proper technique, build a strong athletic foundation, and reach their full potential in the sport. Remember that patience, consistency, and a focus on long-term development are key to nurturing successful youth hurdlers.
How to Teach Kids to Hurdle: 3 Tips from Two Successful Coaches
By Roger White
Developmental education aimed at youth and high school coaches is rare. Often, the only place to obtain this information is at state-level coaches’ clinics. However, it seems that many sessions at these big clinics feature highly successful coaches at the collegiate and professional levels. Many people would argue that training like collegiate and professional athletes is not a good idea for younger competitors. Further, higher-level athletes are likely to have different social, personal, and environmental stressors in their lives, which can alter their training loads compared to teenage competitors.
With this in mind, I tracked down two coaches with tremendous track records working with youth and high school hurdlers. In this article, they share three of their most useful tips.
Introducing the Coaches
Steve McGill hails from Raleigh, North Carolina and has 20 years of coaching experience. Founder of the Hurdles First website and publisher of The Hurdle magazine, Steve’s name is likely to be familiar to many coaches looking for hurdle drills and workouts via Google. Many of his hurdlers have achieved considerable success:
Notable male high school hurdlers he has coached include:
- Johnny Dutch (13.46, 36.09, 50.07, eventual NCAA national champion)
- Wayne Davis II (13.08, eventual NCAA national champion)
- Booker Nunley (13.41, 37.99, 53.14)
- Malcolm Nunley (14.26, 37.64, 53.53)
- Cameron Akers (14.21, 38.74)
His notable female high school hurdlers include:
- Keni Harrison (13.49, 41.41, 59.08, eventual NCAA national champion).
- Jacklyn Howell (13.68, 42.94, 1:01.07, currently at the University of Kentucky)
- Victoria Robinson (43.23)
- Summer Knowles (14.32)
- Allie Johnson (14.71, 43.41, 1:01.18)
Richard Holmes is based in in Claremont, California and owns Holmes Hurdle Tech. HHT is also a part of the Academy of Speed, a nonprofit training group located in Rancho Cucamonga with over 100 track and field-specific athletes. Hurdlers from throughout the United States have worked with Coach Holmes and he is appreciative of their trust in his hurdle knowledge. Over the past six years in the high school hurdle arena, Coach Holmes has coached:
- Kori Carter, five-time California state hurdles titlist (13.33 & 40.44), who went to Stanford and became a 9-time All American and 2013 NCAA 400mH national champ.
- Jasmyne Graham, who arguably had one of the finest days in high school hurdle history at the 2015 California CIF State Championships, winning the 100mH (13.17) and 300mH (40.73). She’s headed to the University of Southern California this fall.
- Jordie Munford, who had two second-place finishes in the California CIF State meet (13.58, 40.96) and now runs for Texas Tech.
Tip #1: Creating the ideal technical model
At the youth and high school level, the best hurdlers likely have the best technique. So what should coaches look for as their athletes hurdle, and how should their techniques be evaluated and improved?
Steve McGill: Most kids who come to Steve have some hurdle experience and background. On day one, they go through his evaluation, a 3-step drill at seven yards apart. His technical position checklist includes four elements:
(1) Looking at the trail leg at pushoff on the ball of the foot. A common fault is stomping the foot down, which can cause them to sail high. An athlete who lands in a poor position might go through a series of A Skips to address foot contact before takeoff.
https://player.vimeo.com/external/136665360.sd.mp4?s=6124a82f4ccd74fa392e373ddc4fa27f&profile_id=112
Video 1. Trail Leg Push.
(2) The lead knee angle, and preferably bent knee, should move downward, not flat. A flat angle will cause knee lock and excessive flight times. Here’s a three-video sequence of Steve teaching the lead leg and knee progressions:
https://player.vimeo.com/external/136665260.sd.mp4?s=3330f27c42af1223e8761e049f5b0946&profile_id=112
Video 2. Teaching Lead Leg Part 1.
https://player.vimeo.com/external/136665263.sd.mp4?s=99c3dcbabc11eb738a802a7ab3df8cc4&profile_id=112
Video 3. Teaching Lead Leg Part 2.
https://player.vimeo.com/external/136665264.sd.mp4?s=b0a3058c58fb2645bb2fc262aa7d9ffe&profile_id=112
Video 4. Teaching Lead Leg Part 3.
(3) A bend from the waist (not the chin or neck area).
https://player.vimeo.com/external/136665188.sd.mp4?s=e02a11da08a8b66041462323352a17dc&profile_id=112
Video 5. Forward Lean.
(4) Lead arm elbow bent with the hand moving up and down. Below are two videos of Steve going through lead arm technique.
https://player.vimeo.com/external/136665258.sd.mp4?s=a59fe0d0fd1005ab1c75e8e5b937e236&profile_id=112
Video 6. Lead Arm Cycle.
https://player.vimeo.com/external/136665259.sd.mp4?s=ef9013058c224b09d345dc5831699ef3&profile_id=112
Video 7. Lead Arm Trail Leg.
One of the most common faults in hurdlers is the arm cross, where the lead arm hand is positioned across the torso at takeoff. Steve uses the phrase “hurdle mechanics are sprint mechanics magnified.” For the arm cross error, he looks at how they are sprinting, as the fault is likely found within the elbows going out during the sprint stride. If so, he will work on the arm action at the sprinting level first, then moving on to the hurdle level.
From these four areas, Steve will focus on one area to correct that is likely to fix others. There isn’t a set rule on what areas are best used first, as each athlete is different. Also important in the evaluation is the timing in flight to see how the body is working together. For example, faults arising in flight might include a long sweeping trail leg that can’t keep up with the lead leg. He doesn’t look at limbs as separate entities, but rather how everything works together. His advice is simple: “Don’t hurdle, RUN over the hurdles.”
Richard Holmes: As his athletes go over the hurdles, Richard looks at eight elements:
- How do the arms work with the legs over the hurdle? Each athlete is taught to hurdle differently due to the variations in body length proportions everyone has.
- Head: The chin should be slightly down, as the body will follow the head.
- Shoulders and hips squared: If they are not squared, Richard checks the lead arm as it’s likely crossing the body.
- Lead arm: Today, especially in high-level hurdlers, there are various styles of lead arms (Aries and Richardson high-lead arm, for example) and hurdlers all have their own style. A common fault is the arm cross position, which causes rotation of the shoulders and hips. Richard feels the “look at your watch” cue is a cause of this. Although potentially helpful, it can easily be misused. He prefers to see the arm slightly bent and a “pull down and back with the wrist” motion, as pulling with the elbow likely causes the shoulders to open.
- Lead knee: Knee drive occurs, and the knee begins to bend slightly over the top of the hurdle. This bent-knee position was influenced by a Roger Kingdom article years ago, in which he explained how easy this position is to get into compared to a straight knee. Richard prefers to use a “chest over the knee” cue, a “step down” cue leading to touchdown, and later on in the athlete’s development, a “step down drive and pull back” cue. Overall, he cues an aggressive step down. An interesting note regarding Jasmyne Graham: Her shorter stature led Richard to coach her more like a male, based on how high the hurdles were relative to her hip height. Prior to working with Richard, her body positions going into and over the hurdle were too high, and this became a major focus in training.
- Takeoff: Butt back and lean at the hips. The butt-back action creates a buck that in turn creates more torque on the trail leg. A cue that works well is “Lean from the hips.”
- Trail leg: Look for a “tight V” and does the heel come to the butt? The knee should be higher than the ankle and toes pointed up, techniques that come from the Wilbur Ross book The Hurdlers Bible. At this point of the flight, be patient and don’t come up until touchdown. Keeping the knee higher than the ankle throughout the entire flight requires flexibility to achieve this position.
- Touchdown: Shin and knee facing forward with a step-down action. Roger cites Dominique Arnold as someone who influenced his thinking, when Dominique mentioned that rushing the trail leg and coming out of the drive too early is one of the bigest flaws in beginners.
Tip #2: Use modified hurdle heights and spacing in practice
It’s common to see hurdlers practicing with hurdles set at race heights and spacing, but that isn’t always a good thing.
Richard Holmes: Richard uses mini-hurdles (12″) to start, and may also use them in hill sprints throughout the early part of the training year. He often uses random heights to work on being able to adjust to different situations that might occur in races. Spacing in training is generally one shoe in from race distance marks, with a focus on proper rhythm. Because Richard is a private coach in a one-on-one setting, he can’t simulate the race environment, so he must move the hurdles in. Girls typically use 30″ heights, high school boys 36″, and college males 39″.
Another benefit to using shorter hurdle spacing is improving hurdle split times. Richard uses a modified Zone Drill (discussed in Wilbur Ross’ The Hurdlers Bible). He feels the Zone Drill is really for advanced hurdlers. As an example, he uses modified spacing to work on rhythm. It’s the key to everything. His athletes Kori, Jasmyne and Jordie sometimes used 80% distance with 80% effort, 50% distance with 50% effort, and so on. This allows for the same frequency but not the intensity. This thinking is similar to how jumpers and vaulters do short approach jumps.
Holmes’ favorite session is called “Quick 3s” and he does it one day per week. Women use eight 30″ hurdles 13′ apart (Other heights can be used and adjusted accordingly: 33″=14′ spacing, 36″=15′ spacing, 39″=16′ spacing). Timing starts when the lead knee is over the first hurdle, and ends when the lead leg touches down over the last hurdle. He found that an athlete who can do it in, for example, 7.2 seconds, has the ability to run around 13.7. In this video, you will see Jasymne performing this drill in her early days of working with Holmes.
https://player.vimeo.com/external/136665190.sd.mp4?s=1b605e074c439d6352087c78eb4ebf20&profile_id=112
Video 8. Quick 3 over 33″.
https://player.vimeo.com/external/137668155.hd.mp4?s=d7b7beffa038120eec886cb8f765b464&profile_id=113
Video 9. Kori Carter Quick 3 Drill.
Steve McGill: In training, Steve rarely uses competition heights and spacings, and almost never combines them. The adrenaline of races cannot be matched in training sessions. Many technique drills are done with reduced spacings and heights.
Rhythm development is crucial for hurdlers. You want the rhythm of the race to be what the hurdler feels in the training session. Using regular spacing in practice often leads to hurdlers getting crowded during races due to the rhythm differences.
The Quick Step drill is one of his favorites. Hurdlers use 5-10 hurdles with 7-yard spacing. This would be done on a volume day, with walk-back recoveries.
In speed workouts, hurdlers perform all-out efforts from blocks over race heights and approximately 1-foot spacing. Due to the fast nature of the runs, athletes do a minimal number of reps.
Regular spacing may also lead to “reaching” for the novice hurdler, when in actuality they do not need to. Steve recommends never to allow the younger, inexperienced athlete to reach for hurdles, even if they “3-step,” but ensure that they 3-step with proper rhythm in training as they continue to develop their speed. This creates a solid foundation for later on.
Tip #3: Setting up your training week
There are numerous ways to set up a training week for hurdlers. Each athlete and team has its own unique circumstances. Both coaches provide a general outline of sample weeks for high school hurdlers. Keep in mind that daily training elements may be modified as the training year progresses and accounting for the age and ability of the hurdlers.
Steve McGill:
- Monday: Typically a “killer” day of fast speed endurance work. Sessions might include 3×400, or 2x(500+150).
- Tuesday: Hurdle-focused day of drills and more volume.
- Fence drill 3 sets x 10 reps (with ankle weights) for both lead and trail legs
- Marching popovers: March the 3 step and pop over the hurdle
- Sprinting 5-step drill at 12 yard spacing for males (approximately a 6 shoe add-on from the hurdle marks for the female equivalent)
- Quick 3s: high knee approach to the first hurdle and then a quick 3 steps over 8 hurdles 6 yards apart
- Wednesday: Non-hurdle day. Fairly fast day with sprinters and might include a 150 to 300 meter ladder, or something like 5×200 in 25-26 for a 40-second 300m hurdler. In the off-season, more volume and less recovery would be used (8-10×200, for example).
- Thursday: Fast block starts, preferably with a teammate. For the indoor season, 6 starts to 3 hurdles, and for outdoors, 6 starts to 5-6 hurdles. This session may also include video analysis with long rest periods.
- Friday: Optional day. Might include a warmup and 2-3 starts
- Saturday: Race day
Richard Holmes: As a private coach, Richard may encounter issues issues working with the athlete’s high school coach and school schedule. His three elite female hurdlers over the past six years saw him throughout the entire year. For athletes with less-flexible coaches, he works around their schedules, but that situation isn’t ideal.
His athletes hurdle two days a week, typically Tuesday and Thursday. During these hurdle sessions, if the athlete has a huge performance in practice, the session might be called. If the athlete looks sluggish, the session might be called as well.
The weekly themes below stay the same but intensity tends to rise as the year progresses.
- Monday: Harder run, longer speed endurance work around 80-85% with short rest, totaling about 1200-1400 meters over distances 200-350 meters depending on ability level.
- Tuesday: Short acceleration work before hurdle technique. Technique based on their skill level and focus (example: trail arm focus). Acceleration session might be 3x10m, 3x20m, 3x30m (Roger is a big believer in year-round acceleration work).
- Wednesday: He has recently used this day as a rest day and found that athletes respond better on the other days.
- Thursday: Faster hurdle day. The session might include 1×8 hurdles, 1×5 hurdles, 2×3 hurdles.
- Friday: Tempo run day.
- Saturday: Early fall until middle January—long hills the first few weeks, then later in the year do shorter hill stop-and-start burst work to develop lactate threshold capacity. Sometimes athletes do mini-hurdles up the hills, though the hills are not steep. Roger isn’t a fan of really steep hills due to the increased stress on the lower leg and Achilles areas. Spring and summer—the usual time when competitions occur.
For the 300/400H types, both events are worked on the assigned hurdle days. Combo hurdlers often do one or both relays in addition to their individual events and can likely handle higher workloads.
Debriefing
Two recurring themes emerged in interviewing these coaches. First, their constant desire to learn more about the event and study video of hurdlers. Second, a focus on the fundamentals. With consistent and progressive training, they believe, hurdlers can reach their full potential.
Editor’s Note: Special thanks to coach McGill and coach Holmes for making available the hurdle drill video clips.
Please share this article so others may benefit.
UltraFit Hercules Training Hurdle – Gopher Performance
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It’s best to use tape … Spot Drills. List of related literature: It’s the best (and only) resource on the market for developing a hurdle program. The training exercise can be done without hurdles so young runners learn to develop the proper technique. The 6″ Hurdles are ideal for court-sports such astennis, basketball, The knee slap drill gets young runners prepared to lift off the ground. Bottom Line. You can hold your hands out in front of you for a benchmark. Try these 20 Mini Hurdle Drills to boost your performance on the field of play. Perfect drills for football, soccer, basketball, baseball, and most other sports. Drills are in order of increasing difficulty. Loading… Running drills that do more than just raise your heart rate are critical … Video 1. $29.99. These durable hurdles come in sets of different sizes, so you can mix and match them to suit a variety of different workouts. Place cones on the ground where the third hurdle would be. Training hurdles also double as plyometric training devices. 110 Meter High Hurdles Target TIme Hurdle One Hurdle Two Hurdle Three Hurdle Four Hurdle Five Hurdle Six Hurdle Seven Hurdle Eight Hurdle Nine Hurdle Ten Finish 12.8 2.4 3.4 4.3 5.2 3) over hurdles and the Middleburg Hunt Cup over timber, each had one scratch. Learning Track and Field Hurdles for Beginners. Total Materials. Set up all 10 hurdles around the track – run 1-5, 2-6, 3-7, 4-8, 5-9, 6-finish. 2. Great for Plyos & Running Mechanics! Hurdle Drills (Video) “One of the things that’s a little different aside from frequency and stride … Hit your hands with your knees, focusing on getting the most amount of repetitions instead of jogging fast. These lightweight plastic hurdles are ideal for speed and jumping drills, and simply adjust the space between each hurdle for stride length drills. Here is a full training session with cues for mastering the 1-step drill. The best training drills should aim to replicate on-pitch scenarios so your players are ready for anything. #1. Forty 90-degree half-inch elbows (40×22 cents per elbow = $8.80). This beginning hurdle video has a few tips, and drills to better your young or elite hurdles. You can also get a good speed and agility workout with five spots. The HURDLE TRAINER teaches proper arm and leg action safely – it. 6″ Performance Hurdles are designed for athletes who need to keep their feet low tothe ground while training for agility and quick lateral motion. 6″ , 12″ (yellow), 18″ and 24” (orange) height, … As I progressed in coaching and researching the short hurdles, a short list of “must-haves” quickly surfaced that allowed the best chance of a successful hurdle race, says @ChrisParno. The Spatial Illusion drill uses 4-foot spacing. Mike Rosenbaum is an award-winning sports writer covering various sports and events for more than 15 years. All of these force the athlete to pull the extra weight and build up the specific muscles used in hurdling. Walk back recovery; Set hurdles 6-7-8-9 and run from the 5 th hurdle mark – jog back to thew start for 4 reps and walk a lap recovery – repeat 4x; Set 6 hurdles 10 paces apart and run an alternate leg routine – 9 times with 3 minutes recovery This is the standard 110m/100m hurdle workout that I use, from which many variations can be derived. Brent McFarlane’s hurdle program is one of the best examples – to complete his plan, you would have to spend 12 hours a day thinking or working on your training. This pack of 5 hurdles comes in two different colors – light green and orange. Sports Speed Hurdles. Discounting the Hurdles. REEHUT 6 inch Speed Hurdles Set of 5 – Agility, Plyometric and All Purpose Speed Training Hurdle…. Pros. They are only six inches high, teaching athletes proper movement form without any exaggerated motions. Leap … REEHUT’s Speed Hurdles are 6 inches high and are made of a waterproof non-shatter PolyVinyl Chloride (PVC). Complete Hurdle (100/110) Training with Coach Tony Veney Please note: This is a digital educational course. In order to prepare the sprint hurdler in racing their best 100m, 200m, 300m, 400m hurdle race in 12-20 weeks time, the kind of workouts involved in this training program will develop speed, power, strength, mobility, acceleration, anaerobic capacity, coordination, sub maximal velocity, and speed endurance. For best results, set up 10 Mini Hurdles at 3-foot spacing. From training to competition, purchase track and field hurdles from Gopher Sport! These can be the same number as the first flight or different. Beginners can learn how to train effectively thanks to hurdles. Set farther apart for Plyometric Jumps & Running Drills. Set up two flights of ‘foam-top’ training hurdles placed at the correct competition distance for the age group, either at or below the correct height for the age group. Development of the Sprint Hurdles.Training Hurdles. Best Agility Hurdles for Speed Training. They come five to a set in a bright orange color for visibility. 4.6 out of 5 stars. Whether you need low hurdles for agility training, adjustable options for height training, or competition-ready hurdles, coaches and teachers will find the options they need. Categories of Mechanics: A. These types of hurdles collapse if struck, or in the case of foam hurdles, compress when pressure is placed on them. There’s a reason that the hurdles are considered running events, rather than jumping events. Decide what your agility training plan is, and then decide what hurdles will work best for you. 3) The traditional core concepts of Hurdle technique are flawed. In track, Latif Thomas Simulating jumping over hurdles is the best way to train for the real thing. I found the following touchdown charts in The Science of Hurdling by Brent McFarlane, a Canadian Track and Field coach who specializes in the hurdles. Gopher equips students and athletes of all skill levels with an assortment of hurdles. Boyle recommends two mini-hurdle drill workouts per week after a … Made of durable PVC. Set of 5. Yaesport 6 inch Speed Hurdles Speed Agility Training Hurdles, Perfect for Soccer, Football or Plyometric Training
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New Software? Facing Up to Training Hurdles
Throughout my career, I’ve held several positions where learning and training on software was integral to success. In my practice days, learning software was crucial to performing efficient and affordable research for clients. In my software company days, training on practice management software was essential to running a profitable business. However, I watch many clients come through our company’s doors unready and, worse, unwilling to overcome training or implementation hurdles.
Legal software takes time and effort to learn. Software is simply not the magic bullet some managing partners think it is. Buy-in is essential from all parts of a law firm if new technology is to successfully bolster the business. That’s why this series is intended to demystify the software implementation and training process while challenging lawyers and staff alike to take on a software change with full effort and energy. Throughout, we will tackle the various software hurdles that trip up law firms each day as they try to better their business practices.
Because the right mindset is essential, we begin with some hurdles that might appear during the software shopping process. Your success, in the long run, will depend on overcoming these first hurdles.
Software Hurdle 1: Price Is Problematic
Price is a huge software hurdle, especially for smaller firms. But price should never prevent a firm from choosing the right software for its business needs. Just like any other product, the least expensive software options are priced like that for a reason, and your firm deserves better than figuring out why the price is so low well into the changeover process, to the detriment of your files and clients. Here are a few ways to overcome pricing hurdles so that your firm gets the software it deserves.
Review Pricing Options in Terms of “Value”
Return on investment, or ROI, is the essential analysis when reviewing software pricing. Software that confers value above and beyond its price is by definition not “too expensive” for any law firm. Critically analyze what certain software can provide in terms of saved billable hours to confer elsewhere, i.e., to paying clients. Lawyers and their billing staff, whether flat-fee or time-based, have one commodity to provide to the world for payment, and that’s time. Be critical of what “value” software confers to justify price.
Software is difficult to implement, so be highly critical of what types of training, support and other hand-holding are included in the price. Being mindful of these wrinkles in software pricing and educating your team on what options exist will make you an eminently better software consumer.
Shop for Legal Software With a Plan
Relatedly, head into the software shopping process with a clear plan. Firms that come into the consultation and demonstration situation with clear questions and desired answers prove to be much better equipped to truly commit and implement. Looking for firm software without a clear plan and without urgency inevitably leads to complacency.
Software Hurdle 2: People Push Back
Believe it or not, people are usually the biggest hurdle during software changes. It’s extremely important to understand the various personality types and attitudes toward change at your firm to properly work with all colleagues to prevent disruption.
Know Who Is Most Change-Averse
Every firm has them. Identify and plan for discussions with your most change-averse lawyers and employees. Explain the “why” of the change so that people don’t feel they are in danger of becoming irrelevant or that they are along for an arbitrary software “test.”
Meet With Employees Regularly
Ensure that you prove to your employees you care about the change to be undertaken. Meet as a group and individually to check in on new pain points or struggles during a software transition. If they know you have their back and the change is not some arbitrary whim, the firm’s chances of success grow exponentially. You are not too busy to be a good boss and leader.
Meet With Lawyers Separately
I hate to say it, but lawyers often set the wrong tone and do not lead by example when it comes to new software adoption. Whether due to age, attitude or “busyness,” lawyers are their firms’ worst enemies when implementing new systems to increase their profit and production. This is consistent across all types of firms. If you’ve committed to new software, make sure you are in constant discussion with your partners to explain that they must be present and accounted for when learning the new system. They are the leaders of the firm not just in driving business, but modernizing the entire firm to keep that business happy and healthy.
Illustration ©iStockPhoto.com
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Best Training Hurdles You Can Buy
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What Are Training Hurdles?
Training hurdles are sometimes referred to as Mini Hurdles. Many different athletes use training hurdles to improve their speed & agility. This will range from similar sports like Football / Rugby all the way to Athletics. You can purchase the hurdles in different sizes and amounts. The perfect size will vary depending on what sport you need them for. [/vc_column_text][/vc_column][/vc_row][vc_row padding_top=”0px” padding_bottom=”0px” bg_video=”” class=”” style=””][vc_column fade_animation_offset=”45px” id=”” class=”” style=””][vc_column_text]
What Are Best Training Hurdles You Can Buy?
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Quick Look At The Top Training Hurdles
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Forza Speed Training Hurdles
If you’re looking to improve your speed
for athletics or football, these are a fantastic asset. You can keep them in your boot ready for when you’ll be using them as part of your next training session.
Available in 3 different sizes, so you have lots of options depending on your sport and needs.
Athletes tend to use different sizes as not only will you be looking at improving your contact speed with the floor. For any athlete, running with high hips is crucial. Using the 12″ hurdle sizes will help with this. It was one of the main training tools I used to train myself to run with high hips.[/vc_column_text][/vc_column][vc_column width=”1/2″ fade_animation_offset=”45px” id=”” class=”two-col-box” style=”” css=”.vc_custom_1523136700186{background-color: #6dbdf9 !important;border-radius: 5px !important;}” el_class=”two-col-box”][vc_column_text]
Oypla Sports Agility Hurdles
With this type of Olpla Sports Hurdles, they come as a set of 6 individual hurdles, at the height of 6 inches.
6 inches is the most popular height, being the most versatile size as you can use them in far more scenarios during your training or warming up.
You’ll have peace of mind with their anti-shatter design. Many times I’ve seen people accidentally tread on the hurdles while running at speed, in spikes only for them to break.
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OSG Training Hurdles
Like the Forza Hurdles, the OSG Training hurdles come in 3 different sizes, with 6 hurdles in each pack.
Along with the other hurdles, these are shatterproof. Which is great for those using them within a training group or football team. Where the chances of athletes treading on them are much higher than just an individual.
The fluorescent colour means you’ll have no problem spotting these hurdles while running at speed on a running track or the green grass of a football pitch.[/vc_column_text][/vc_column][vc_column width=”1/2″ fade_animation_offset=”45px” id=”” class=”two-col-box” style=”” css=”.vc_custom_1523136700186{background-color: #6dbdf9 !important;border-radius: 5px !important;}” el_class=”two-col-box”][vc_column_text]
Other Worthy Training Hurdles
Here I’ll just list a few other training hurdles available on the market.
Becuase these hurdles below haven’t got their own feature, doesn’t mean they are in any way an inferior product.
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Adjustable Hurdles For Sale
[/vc_column_text][vc_column_text]All of the hurdles I’ve listed above are fixed in height. They may come in different sizes, but you’ll have to buy each size.
The hurdles below are adjustable, meaning the set of hurdles can be changed to a different height depending on the coaches or athletes need.
One of the downsides of adjustable hurdles is the durability. Because they come with latches and moving parts, this means there are points on the structure that are weaker than if the hurdles were solid.[/vc_column_text][/vc_column][/vc_row][vc_row gap=”20″ equal_height=”yes” content_placement=”top” padding_top=”0px” padding_bottom=”30px” bg_video=”” class=”two-col-spike-container” style=””][vc_column width=”1/2″ fade_animation_offset=”45px” id=”” class=”two-col-box” style=”” css=”.vc_custom_1523534221455{background-color: #6dbdf9 !important;border-radius: 5px !important;}” el_class=”two-col-box”][vc_column_text]
QUICKPLAY Adjustable Speed Hurdles
The adjustable heights are exactly the same as the fixed heights of the other mini hurdles above. But you have the advantage of being able to change the height you need at the drop of a hat.
You’ll only need to buy one set of the hurdles and still get the use of the various heights & not having to carry around multiple heights of the fixed hurdles, just in case you need them.
The Quickplay hurdles also have a very clever breakaway design. This means if the hurdles are trodden on, sections of the hurdles will breakaway, cutting down on the chance of the hurdles shattering.[/vc_column_text][/vc_column][vc_column width=”1/2″ fade_animation_offset=”45px” id=”” class=”two-col-box” style=”” css=”.vc_custom_1523136700186{background-color: #6dbdf9 !important;border-radius: 5px !important;}” el_class=”two-col-box”][vc_column_text]
Ultrasport agility hurdles
Here we have a completely different style of adjustable hurdles.
Ranging from 20cm to 30cm in height, they only give you the 2 sizes to choose from.
With the folding capabilities of the hurdles, they can be stored easily in the boot of a car, or if the bag is big enough you can put them in the bottom of an equipment bag with no issues at all.
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Training Hurdle Drills
[/vc_column_text][vc_column_text]Like every sports person, you’ll be trying everything possible to achieve the most from your chosen sport. So let’s have a look at some various drills you can use as part of your training.[/vc_column_text][vc_video link=”https://youtu.be/D-8mSt6yQuE” align=”center”][vc_column_text]The video above shows some great drills if you would like to improve your speed and foot contact with the floor. We all know applying maximum power into the floor while spending as little amount of time doing so, will improve your overall speed.
Running through these drills during warm up, or even as part of your session, will give you a good shot of being able to achieve this.
For me, training hurdle drills like this are my go-to exercise to get race ready.
Many times, I would run through some of the hurdle drills a few weeks out from a comp, and a lot of times I would end up running a PB.
You’re In Good Company
The good thing these days with social media, you get to see many of your favourite athletes like Usain Bolt or Cristiano Ronaldo with many of them posting sections of their training on Facebook & Instagram.
We see time and time again, many of them using different instruments for them achieve the positions and actions. The Mini hurdles are ones I’ve seen the most.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
Conclusion Of the Best Training Hurdles You Can Buy
As you can see there are lots of different variants when it comes to selecting training hurdles. The Standard size that’ll cover most athletes is 6 inch.
This will give you the greatest scope in terms of drills which can be performed while running over them, also the smaller size will be slightly more rigid & durable. If you have Junior Athletes within your group, the smaller size will also allow them to participate with ease.
I’ve been using these mini hurdles as training aids for many years now, and I feel they’ve been a huge help in me maximising my potential.
Longer Distance athletes always tend to overlook running drills, although if you can improve every single stride by .01 of a second. Over at 1500m and above, that could be huge gains.[/vc_column_text][/vc_column][/vc_row]
90,000 Learning to overcome obstacles
Overcoming any obstacle is a complex coordination action that requires sufficient spatial orientation and physical fitness even from an adult. In general physical training classes, while overcoming the obstacle course, all possible types of human movements are used: walking, running, jumping, crawling, climbing. Classes for overcoming obstacles include physical exercises from different sections of physical education (hanging, climbing, smooth running, acceleration, pull-ups, push-ups, strength exits, side steps, jumping and many others), which allows students to evenly develop most of the physical qualities.
Successfully developing in such classes not only physical, but also moral and volitional qualities, because in order to overcome, for example, a high wall or a wide moat, you need enough courage and determination. And even those children who were afraid to do this in the first lessons, overcome such obstacles in 2-3 lessons without any problems.
It is impossible to overestimate the influence of the skills acquired in such lessons on the outcome of life situations in which any schoolchild can find himself throughout his life, be it a crime situation or emergencies of any nature (natural, man-made, etc.).etc.). After all, getting your bearings in time, overcoming the psychological barrier, making the right decision is, at times, the only way to cope with a negative or dangerous situation. It is not for nothing that “Overcoming Obstacles” is one of the basic elements in the physical training of soldiers and officers of all armies of the world, including the Armed Forces of the Russian Federation. A skill learned in overcoming obstacles lessons can be healthy and even life-saving.
In order to master the technique of basic techniques for overcoming obstacles, it is necessary to perform techniques 1-2 times a week for 20-30 minutes on the school obstacle course.In the absence of an obstacle course, you can simulate obstacles in any way possible. Consider the basic techniques for overcoming obstacles.
Leap with landing on one leg. With an accelerating takeoff run, push off in front of the obstacle with one leg and bringing out the other leg in a wide forward and upward movement, jump over the obstacle, land on it and, pushing your shoulders forward, continue the movement.
Jump, stepping on an obstacle , is used to overcome obstacles up to 0.9 m. With a short but energetic run, push off in front of the obstacle with one foot, and pushing the body forward, gently jump onto the obstacle with the other foot. Without unbending the knees, hold the jerk leg over the obstacle, jump onto it and continue the movement.
Leap with arm and leg support is used to overcome obstacles up to chest level. With a running start, push off in front of the obstacle with your left foot and, bringing your right hand forward and up, jump onto the obstacle, leaning on it with your left hand and right foot.Without stopping, carry a pushing leg over the obstacle, jump onto it and, pushing your shoulders forward, continue moving.
Depth Jump is performed from three different positions, depending on the height of the obstacle.
- From a standing position;
- From a sitting position;
- From the hanging position.
The basic rule for landing after any jumps is to land on slightly bent and slightly apart feet.
Climbing with support on the chest is used to overcome obstacles up to 1.5 meters high. Run up to the obstacle, rest your hands on its upper edge and sit down slightly. Having kicked off the ground with your feet, step out on straight arms. Without stopping, lean your stomach against an obstacle. Keeping your hands on the upper edge of the obstacle, shift the center of gravity and jump off the obstacle.
Crawling into the hole with head and foot forward . Put the jogging leg in front of the obstacle, direct the swing leg along with the body and arms forward into the hole, push off with your hands from the bottom edge of the break.Land the swinging leg on the heel, move to the entire foot and continue moving. When exiting the breach, in order not to hit your back, you should not bend sharply.
Sideways crawl is used for overcoming narrow gaps. Stand (lie) sideways to the hole and, gradually sticking your arm, shoulder, head, leg, and then the whole body into it, crawl into it.
Overcoming labyrinth-type obstacles. As you run to the maze, put one foot at the entrance to the maze.Grasping the edges of the labyrinth with your hands, transfer the center of gravity to the supporting leg, and place the other leg with a sharp swing motion to the next passage of the labyrinth. Continue this movement until you exit the maze.
General view of a single obstacle course
The material was prepared by Samarenko R.A.
SAMPLE Key Summaries and Plans (plans-abstracts) conducting classes on PHYSICAL TRAINING | Here | |
1 | Familiarization and learning of reference and unsupported jumps. | Download |
2 | Familiarization and learning depth jumping. Training support and unsupported jumps. | Download |
3 | Familiarization and learning climbing with support on the chest (stomach). Depth jump training. | Download |
4 | Familiarization and learning techniques throwing grenades for accuracy.Climbing training with support on the chest (abdomen). | Download |
5 | Familiarization and learning climbing with support on the arms and thigh. Training of grenade throwing techniques for accuracy. | Download |
6 | Familiarization and learning climbing with a “hook”. Workout climbing with support on hands and hip. | Download |
7 | Familiarization and learning climbing “by force”.Workout climbing with a “hook”. | Download |
8 | Familiarization and learning methods of climbing. Workout climbing “by force”. | Download |
9 | Familiarization and learning movement on narrow supports. Workout methods of climbing. | Download |
10 | Familiarization and learning movements in the labyrinth passages.Training of ways of movement on narrow supports. | Download |
11 | Familiarization and learning overcoming the destroyed stairs. Training of movements in the maze passages. | Download |
12 | Familiarization and practice of overcoming the well and the progress of the message. Training in climbing a ruined staircase. | Download |
13 | Workout exercise # 32 (general control exercise on a single obstacle course). | Download |
14 | Workout Exercise # 33 [Special Control Exercise (SSC) for Military Personnel subunits and military units of the Ground Forces (except for tank, anti-aircraft missile, engineering and self-propelled artillery military units, tank subunits of motorized rifle military units), marines of the Navy, cadets of military training institutions training specialists for these military units]. | Download |
15 | Workout exercise number 34 (special control exercise (SKU) for armored personnel, anti-aircraft missile, missile, engineering and self-propelled artillery military units, tank units of motorized rifle military units, cadets of military educational institutions, training specialists for these military units). | Download |
16 | Workout Exercise # 35 (Special Control Exercise (SSC) for Military Personnel Airborne Forces). | Download |
17 | Workout exercise number 38 (overcoming a single obstacle course in the unit). | Download |
18 | Workout exercise number 39 (running with overcoming obstacles in the unit). | Download |
Physical training outline – overcoming obstacles.? Physical preparation
PLAN-CONSPECT
for conducting classes for physical training
Topic: Overcoming obstacles.
Purpose: 1. Familiarization with the procedure for performing the general control exercise 24 on a single obstacle course.
- Teaching its individual elements.
- Development of physical skills, willpower, endurance in personnel.
Time:
Method: story, show, training
Place: parade ground, sports town
Educational questions: 1. Acquaintance with the order of implementation of the OKU 24.
- Teaching its individual elements.
- Training in overcoming certain sections of the obstacle course.
- Overcoming the obstacle course in general.
Manuals, benefits:
1. Manual for physical training in the bodies and troops of the Federal Border Guard Service of Russia.1996, part 1.
2. Collection of standards for combat training of the Ground Forces.
Training questions Actions of the leader and trainees
Time Methods of conducting the lesson
Introductory part Accept the report on the presence of l / s. Announce topic, goals, learning questions. Warm up:
- – 1000 m run,
- – general developmental exercises,
- – special exercises, actions on sudden commands “For battle”, “For cover”, etc.d.
Go to the main part of the lesson.
I remind you of the safety measures when crossing the obstacle course.
Main part
1 educational question
1. I familiarize the l / s with the procedure for the implementation of the OKU 24
I am proceeding to familiarize and work out its individual elements. I am spreading l / s at training points.
2 educational question 1. Technique of overcoming obstacles.
Throwing grenades is a complexly coordinated holistic exercise, the elements of which (holding method, swing, throw) are organically interconnected.
Execution technique:
When the trench depth is up to 1.5 m, it is necessary to stand against the front wall and, putting the machine gun on the parapet, get ready for throwing; putting the right leg back, transfer the weight of the body onto it and, bending in the lower back, swing, pulling the hand with the grenade in an arc upward backward; pushing off with the right foot, throw a grenade at the target with a sweeping movement of the hand.
Overcoming a ditch (trenches, ditches, funnels, streams)
Jumping is the most efficient and fastest way to overcome horizontal obstacles.They are divided into four phases: takeoff, push, flight and landing (combined with the transition to the subsequent movement).
Technique:
Jumps are performed with landing on one and both legs.
With a running start, push off in front of the obstacle with one leg and, bringing the other leg with a wide swing forward and upward, jump over the obstacle, land on it and, pushing your shoulders forward, continue moving. At the moment of landing, move your hand with the weapon forward.When landing on one leg, it is important to maintain the symmetrical work of the arms and legs, as in
normal running to continue running immediately. In jumping with a landing on both legs in the flight phase, both arms are rushed forward upward, the jogging leg is pulled up to the swing leg, and both of them bend at the hip and knee joints before landing, and the body bends forward.
The method of landing on one or both feet is selected depending on the width of the obstacle. With a landing on one leg, obstacles up to 2 wide are overcome.5 m (ditches, trenches). Jump with landing on both feet is used when overcoming obstacles up to 3.5 m wide.
Movement in the maze passages
Performed chest forward or sideways, depending on the individual characteristics of the soldier, his weapons and equipment.
Technique:
Movement is performed with a slightly inclined
with the body forward, with a quick turn of the body, grasping the inner racks of the labyrinth with your hands alternately.
Vault stepping on an obstacle is used when overcoming obstacles up to 0.9 m high.
With a running start, gently jump onto the obstacle with one leg, without straightening (do not straighten the knee), carry the pushing leg over the obstacle, jump onto it and continue moving.
Climbing an obstacle
Climbing is used when overcoming high obstacles (fences, walls, building facades, etc.)
and can be done independently or with the help of.Climbing independently is carried out in the following ways: with support on the thigh, on the chest, “hook”, “force”.
Hip-supported climbing is used when overcoming obstacles up to 1.5 m high (walls, fences).
Technique of execution:
Lean your hands on the upper edge of the obstacle, sit down slightly, pushing your feet off the ground, point at close range on straight arms. Swing over the obstacle with the left leg and sit on the thigh. Without stopping, pushing your shoulders forward, move your right leg over the obstacle and, pushing off the bow of your left leg and your left hand from the obstacle, jump to the ground and continue moving.
Climbing with support on the chest is used to overcome obstacles as tall as the student.
Execution technique:
Lean your hands on the upper edge of the obstacle, sit down slightly, pushing your feet off the ground, point at close range on straight arms. Without stopping, tilt your body forward, lean your stomach against the obstacle and, lowering your head down, rest your right hand palm on the wall from the opposite side. Holding onto the upper edge of the obstacle with your left hand, move your legs over it, jump to the ground and continue moving.
The weapon is behind the back or in the right hand (at the moment of dismounting, it is pressed flat against the wall of the obstacle from the opposite side).
Climbing “by force” is used when overcoming board fences and walls with a height of 2-2.2 m.
Execution technique:
From a short but energetic run (7-10 steps) push off with the strongest leg from the ground in one step from the obstacle, with the other (bent) leg against the wall of the structure and grab its upper edge with your hands.
Pulling up on your arms and helping with your legs, go straight on your arms.Further, depending on the circumstances, climb over it and jump off as in
climbing with support on hands, or on the chest, or on the hip. The weapon is usually behind the back.
Climbing “hook” is used when overcoming obstacles with a height of 2-2.2 m.
Execution technique:
With a running start, push off with the strongest leg from the ground at a distance of one step from the obstacle and, leaning the toe of the other bent leg against the wall of the structure, grab the upper edge with your hands.Pulling up, hang with the left side to the obstacle so that its upper edge is under the arm; with the right hand, hold on to the obstacle at chest level (on an obstacle from a wide upper surface, point to the left forearm). Pull the left leg bent at the knee and hip joints up, press it tightly against the obstacle, take the right leg back with a free movement. With a wave of your right leg, catch the heel or lower leg on the top of the obstacle. Do not lower the left leg to the toe of the right.
Pulling up with your hands and leaning on the heel (lower leg), roll over the obstacle, jump to the ground and continue moving.Weapon behind the back.
Climbing with the help of a friend is performed with support on the hip or on the shoulders.
When leaning on the thigh, when the climber grabbed the upper edge of the obstacle, the helper lifts him by the knee and lower leg of the bent leg until reaching an emphasis on the obstacle. When leaning on the shoulders, the helper stands with his back to the obstacle, bending and spreading his legs, and joins his hands in a “mock”. The climber, consistently resting his feet on the partner’s arms and shoulders, grabs the edge of the obstacle with his hands.The helper, straightening up, raises him to the point of close contact with the obstacle. The weapon is behind the back.
When climbing, infantry and sapper shovels, poles, ropes, etc. can be used. The shovel is stuck by the helper into the slope or rests on the ledge of the obstacle, and the climber uses it as a step. To climb with the help of poles, two v / sl stand facing each other and sideways to the obstacle, holding one pole in their lowered hands, and the other on their shoulders far from the obstacle. When overcoming very high obstacles, the helpers, lowering the lower pole to the ground, raise the upper pole with both hands with the overcoming obstacle above their head.This allows him to grab the upper edge and go straight to an obstacle up to 4 m high.
The last one to climb is assisted by one or two strong military personnel who have already overcome the obstacle.
To do this, they lie down with their chest on the obstacle and, grabbing a comrade by the wrists of the hands, help him to point-blank at the obstacle and overcome it.
Actions on the destroyed bridge
Actions on a destroyed bridge consist of running up (running away) on an inclined board, moving along the beams of the bridge in one direction and the other, moving along a vertical ladder, without vaulting and jumping into depth from a standing position.
Execution technique:
When running up an inclined board, the body must be tilted forward, take 2-3 steps on the toes of slightly bent legs and rest your hands on the upper edge of the fence; without unbending, start moving along the first segment of the beam.
Running down an inclined board is performed in three to four short steps, tilting the body forward.
To perform a deep jump from a standing position, you need to stand on the edge of the obstacle and sit down slightly, then, pushing off with your feet (or one leg) from the obstacle, jump to the ground on your bent and slightly spread legs.The supporting leg should be slightly behind when landing.
Overcoming the ruined staircase.
Performed by climbing over the steps or jumping with a foot on each step.
Execution technique:
When climbing over the steps, the following methods of overcoming obstacles are used: the first step is an unsupported jump with landing on both legs or a jump with a foot on the step; the second – climbing with support on the thigh or with support on hands; the third – climbing with support on the thigh or chest.The weapon should be in the hand or behind the back.
When overcoming a ruined staircase by jumping with a foot on each step, it is necessary to take off with a running start with one leg and, pushing the body forward, jump with a slightly bent leg to the first step; without straightening, jump with a jogging foot on the second step, then, without changing the position of the body, sequentially jump on the third and fourth steps; crouching down, jump from the fourth step to the ground, land on legs slightly bent at the knees, assuming a step position, or pushing off from the third step, jump over the fourth step with support on the arm or with support on the arm and leg.The weapon should be in the hand or behind the back.
Crawling through the wall break.
Execution technique:
Crawling head and leg forward. Place the jogging leg 80-100 cm from the break, the other leg (straight) with the heel on the near edge in the break, at the same time under the gray on the jogging leg. Lean forward strongly, sending arms into the break (weapon in the right hand) and pushing off with a pushing leg, hands (left) from the lower edge of the break, crawl into the break, lean on the heel of the leg in front, then on the entire foot and continue moving.
Overcoming the wall by jumping with a pivot arm and leg.
Leap with a supporting arm and leg is used to overcome obstacles up to chest level.
Execution technique:
With a running start, push off in front of the obstacle with your left leg and, bringing your right hand with the weapon forward and upward, jump onto the obstacle, leaning on it with your left hand and slightly bent right leg to the side. Without stopping, move the left (jerk) leg over the obstacle (under the right leg), jump onto it and, pushing the shoulders and arm forward with the weapon, continue the movement.
3 educational question
After getting acquainted with the elements, I proceed to training the elements of the ECU 24.
In the process of training, I indicate mistakes, train l / s in the correct execution of the elements.
4 educational question
After training individual elements, I line up the l / s in a column of two to overcome the obstacle course as a whole.
For the last call in / sl:
- ex. – 2 minutes. 20 sec.,
- chorus. – 2 minutes. 25 sec.,
- satisf. – 2 minutes. 35 sec.
For the second age group:
- ex. – 2 min 15 sec.,
- chorus. – 2 minutes. 20 sec.,
- satisf. – 2 minutes. 30 sec.
I train l / s in overcoming obstacle course OKU 24.
Final part
- Build l / s.
- Summarize the session.
- Add grades.
- Give a self-study assignment.
Leader of the lesson ______________________________
90,000 VI. Overcoming obstacles / ConsultantPlus
32. Classes on overcoming obstacles are aimed at developing endurance, agility, speed, strength, the formation and improvement of employees’ skills in overcoming artificial and natural obstacles.
33. Classes are held on equipped obstacle courses and on terrain with natural obstacles and barriers.
34. The content of the lessons includes exercises to overcome various artificial and natural, horizontal and vertical obstacles, including in personal body armor and with weapons.
35. Training advice:
35.1. When teaching and training in overcoming obstacles, the main attention is paid to the development of the ability to overcome obstacles, taking into account the possible entry into fire contact.
35.2. During training, the order of overcoming obstacles is constantly changing, individual sections of the obstacle course are overcome both in the direction from its beginning to the end, and in the opposite direction.
35.3. Overcoming obstacles is carried out by employees one by one, in groups of 2 – 3 people or as part of a unit, without cargo or with cargo. When overcoming obstacles in groups, the trainees are trained in mutual assistance and the use of available means.
35.4. In order to prevent trainees from injuries when overcoming obstacles:
35.4.1. The stability of the obstacles, the absence of protruding nails and splits on them, is checked, and the landing site is loosened for jumping from a height.
35.4.2. At the beginning of the training, as well as during classes on a wet (icy) obstacle course, the trainees are insured against falling, if necessary, the places of take-off and landing are sprinkled with sand (slag).
35.4.3. Trainees learn self-belay: jumping from a narrow support in case of loss of balance, correct holding of a weapon when overcoming obstacles, holding onto an obstacle when jumping from it.
35.5. In the main part of the lesson, individual techniques for overcoming obstacles are taught (unsupported jumps over an obstacle, jumping with support against an obstacle, climbing, jumping into the depth, jumping into and out of a trench, climbing, moving along a narrow support, and others) and training for their implementation, including passing the obstacle course.
36. A special obstacle course (annex to this Manual) consists of standard equipment and is equipped in the playing gym or on the sports field.
37. The procedure for overcoming a special obstacle course:
37.1. Overcoming a gymnastic horse with a height of 135 cm, standing across, with a takeoff run of 20 m.
37.2. Throw of a medicine ball weighing 4 kg from a place from the frontal stand with two hands from below at a distance of 10 m, when performing a throw, it is allowed to fall forward beyond the boundary line (if not, it is allowed to make a second throw at a distance of at least 9 m and a third throw at a distance of at least 8 m.If these requirements are not met, the employee is suspended from further passing a special obstacle course).
37.3. Carrying a “box” or a boxing bag weighing 30 kg (weights weighing 32 kg or two weights of 16 kg) in any way over a distance of 20 m, lowering the weight to the floor and raising it every 5 m.
37.4. Climbing a rope (pole) to a height of 4 m in any way.
37.5. Climbing on bellies at a distance of 9 m under the movement height limiters (45 cm).
37.6. Repeated climbing on a rope (pole) to a height of 4 m in any way.
37.7. Three forward rolls.
37.8. Movement in support on hands on gymnastic bars 160 cm high (when falling, the obstacle is overcome again).
37.9. Moving on a gymnastic balance beam (when falling, the obstacle is overcome again).
37.10. Overcoming a fence with a height of 2 m in any way.
37.11. Six throws of a wrestling scarecrow weighing 30 kg (boxing bag) over oneself (lift the scarecrow, put it on the collarbone, throw it back).
38. The time for overcoming a special obstacle course is recorded from the team to the start of the run up to the last fall of the wrestling stuffed animal (boxing bag) on the carpet.
39. After passing a special obstacle course, the employee is given time to rest (no more than 2 minutes). Then he solves five problems related to restricting the assistant’s freedom of movement.
40. For each incorrectly solved problem, the employee is added 5 seconds to the time of passing a special obstacle course.
Preparation for overcoming a single obstacle course
Movement. The technique of walking and running as the main modes of movement is studied with military personnel in the section “Accelerated movement and athletics”, methods of movement on the battlefield (dashing, crawling, moving to attack), techniques of silent movement – in tactical and reconnaissance training sessions. In the classroom on overcoming obstacles, the acquired skills are consolidated, in addition, special types of movement are also studied.
Movement in narrow passages (trenches, communication passages, cracks) is carried out with the chest forward, sideways side steps and with turns.
When overcoming obstacles from the military personnel is required to possess the skills of movement on narrow and unstable supports. Wide and deep ditches are crossed over logs or beams while sitting astride. Sitting on a log or beam, the soldier leans forward, puts his hands 30-40 centimeters in front of him and, transferring the weight of the body to them, moves forward with his legs swinging, having the weapon behind his back.With shallow and narrow obstacles, movement on logs or other narrow supports is carried out by walking or running. You should move with a quick small step. With very narrow support, you need to slightly spread the toes of the feet to the sides. Through dangerous obstacles, movement along a narrow support is carried out with the help of belaying means (rope, cable), stretched at a height of 1–1.5 meters from the support along it.
Moving on narrow supports requires a well-developed sense of balance.
Learning the techniques of movement is carried out as a whole at a slow and fast pace, at first without weapons, then with weapons and equipment, with a gradual decrease in the support area and an increase in its height above the ground.To increase the density of the lesson, training is recommended to be carried out on several obstacles at the same time by the flow method.
Climbing a rope, a pole (tree), a ladder is not difficult in terms of execution technique and is carried out by alternating movements of the arms and legs. When moving up the stairs, first, the hands are intercepted by the upper bar and pulling up on the hands, and then the legs are stepped over. When descending, the work of the arms and legs is carried out in the reverse order.Moving along a rope, stretched horizontally, is performed hanging from below, head forward, the weapon is behind the back (Fig. 1). The movement is carried out either due to alternate interception with the hands, when the legs slide freely along the rope, or due to bending in the lower back and hip joints and pulling the legs up to the arms, and then alternately intercepting with the hands.
Jumping. Jumping is the most rational and fastest way to overcome horizontal and vertical obstacles.They have the same structure of the motor act as athletics and gymnastic jumps – they have four phases: takeoff, push, flight and landing. The difference between jumps when overcoming obstacles is that in the flight phase there can be a moment of support against an obstacle, and landing is combined with a transition to subsequent movement. Therefore, when overcoming obstacles, the main attention is paid to working out the phases of flight and landing.
Unsupported jumps are performed with landing on one and both feet.When landing on one leg, it is important to maintain the symmetrical work of the arms and legs, as in normal running, in order to continue the movement immediately. In jumping with landing on both legs in the flight phase, both arms are extended forward upward, the jogging leg is pulled up to the swing leg, and both of them bend at the hip and knee joints before landing, and the body bends forward. The most rational technique for overcoming obstacles is due to unsupported jumps, when a soldier does not pick up the strongest leg for push, that is, he knows how to push equally with both feet.
Figure 1
The method of landing on one or both feet is selected depending on the width or height of the obstacle. With a landing on one leg, horizontal obstacles up to 2.5 meters wide (ditches, trenches) and low vertical obstacles up to 0.8 meters high (destroyed walls, fallen trees) are overcome. The jump with landing on both feet is used to overcome horizontal obstacles up to 3.5 meters wide.
In the dark, narrow obstacles are overcome by jumping. The width of obstacles for overcoming in the dark should not exceed 2 meters. Having determined the edge of the obstacle (trenches, ditches, etc.), sit down slightly and, pushing off with two legs, jump over the obstacle, sending the weapon forward when landing.
Vault jumps are performed by stepping on an obstacle or with support on the arm and leg. They are used when overcoming obstacles, the height of which allows you to jump on them due to the push with your foot.
Stepping jump (Fig. 2) is performed after a short energetic run: pushing off with the leg and giving the body forward, jump onto the obstacle on the bent swinging leg, without straightening, carry the pushing leg over the obstacle, jump onto it and continue moving. When jumping, the arms move, as in a normal run, the weapon during the swoop moves the barrel forward upward and forward upon landing.
Figure 2
Figure 3
Leap with arm and leg support (Fig.3) is used when overcoming obstacles up to the waist. With a running start, push off with your left foot and, bringing your hand with the weapon forward, jump onto the obstacle, leaning on it with your left hand and slightly bent right leg to the side. Without lingering on an obstacle, move your left leg over it and jump onto it, pushing your shoulders and arms forward; after landing, continue driving.
Depth jumps are used when jumping off obstacles up to 5 meters high. Depending on the height of the obstacle, jumps are performed from standing positions, with support on the arm, sitting and hanging on the arms (Fig.4).
The main thing in the technique of performing a deep jump is a soft landing on the toes of bent, slightly spread legs. The weapon is carried in the hand or behind the back. At the moment of landing, the weapon behind the back must be held by the butt with the right hand, preventing a blow to the back or the back of the head.
Learning to jump is advisable to carry out according to the scheme: unsupported jumps – jumping into the depth from a standing position and with support on the arm – stepping jumping and with support on the arm and leg – jumping into the depth from the sitting position and hanging on the hands.The height of the obstacles and the depth of the jumps increase gradually. Initially, jumps are performed without weapons at a slow pace. The trainees line up to the side of the obstacle in order to see the mistakes of their comrades and correctly perceive the remarks of the class leader.
As the skill develops, jumps are performed at a fast pace with weapons; the number of obstacles increases. At the final stage, the adversarial method is applied.
Figure 4
High obstacles are overcome by climbing, which is a rather difficult action to coordinate.It consists of a run, push, jump on an obstacle, point-blank and jump off. The most important thing in the climbing technique is going straight to the obstacle.
Climbing is done independently or with the help of. Climbing independently is carried out with support on the hands, on the thigh, on the chest, “hold” and “force”.
Climbing with support on hands (Fig. 5) is used when overcoming obstacles up to 1.3 meters high: run up to the obstacle and, grasping its upper edge with your hands, push both legs to push on to your hands, rest your foot on the upper edge of the obstacle, move the body forward and, transferring the other leg between the leaning leg and arms, jump onto it, having landed, continue moving forward.The weapon is in the hand or behind the back.
Climbing with support on the thigh (Fig. 6) is used when overcoming obstacles up to 1.5 meters high (walls, fences): run up to the obstacle and, grasping its upper edge with your hands, with an energetic push of both legs, push your hands straight; move one leg over the obstacle, sit on the hip, then move the other leg without stopping, jump off the obstacle and continue moving forward. The weapon is carried in the hand or behind the back.
Figure 5
Climbing with support on the chest (Fig.7) is used when overcoming obstacles in height to the student’s height: grab the top
Figure 6
the edge of the obstacle, push off the ground with your feet and lean on it with your chest, tilting the body forward, rest your palm on the obstacle from the opposite side, holding the other hand on the upper edge of the obstacle, move your legs and jump to the ground. The weapon is held behind the back or in the hand.
Climbing “hook” (Fig.8) with a weapon behind the back, it is used when overcoming board fences and walls 2-2.2 meters high: with a running start, push off with either foot in one step from the obstacle and, leaning the toe of the other bent leg on the obstacle, grab the upper edge with your hands; pulling up, hang on the fence with the left side to the obstacle so that its upper edge is under the armpit of the left bent arm, and the forearm and palm are pressed against the fence from the opposite side; press the left leg bent at the knee to the obstacle, swing the right leg up, catch the heel (lower leg) on the top of the fence, pulling up with the right hand, roll over the obstacle, jump off and continue moving.
Figure 7
Figure 8
Climbing “by force” (Fig. 9) is used when overcoming obstacles 2-2.2 meters high, as a rule, without equipment, the weapon is held behind the back: with a running start, push off the ground with one foot and, jumping onto the obstacle with the other foot, grab with your hands for its upper edge; jerk to pull yourself up on your hands and, helping with your legs, go out point-blank; lean forward so that the right hand rests on the obstacle from the opposite side, and the left hand remains on the upper edge of the fence, at the same time move your legs over the obstacle, jump off and continue moving.
Figure 9
In all cases, when the weapon is behind the back, when landing it must be held, avoiding hitting the back or the back of the head.
Figure 10
Climbing with the help of a friend is performed with support on his thigh or shoulders (Fig. 10). When leaning on the thigh, when the climber grabbed the upper edge of the obstacle, the helper lifts him by the knee and lower leg of the bent leg until he reaches the obstacle.When resting on the shoulders, the helper stands with his back to the obstacle, bending and spreading his legs, and joins his hands into a “lock”. The climber, consistently resting his feet on the partner’s arms and shoulders, grabs the edge of the obstacle with his hands. The helper, straightening up, raises him to the point of close contact with the obstacle. The weapon is behind the back.
When climbing, infantry and sapper shovels, poles, ropes, etc. can be used. The shovel is stuck by the helper into the slope or rests on an obstacle ledge, and the climber uses it as a step.To climb with the help of poles, two servicemen stand facing each other and sideways to the obstacle, holding one pole in their lowered hands, and the other on their shoulders, far from the obstacle (Fig. 11). When overcoming very high obstacles, the helpers, lowering the lower pole to the ground, raise the upper pole with both hands with the overcoming obstacle above their head. This allows him to grab the upper edge and go straight into an obstacle with a height of about 4 meters.
Figure 11
When overcoming a vertical obstacle with the help of a rope, the trainee climbs it, pulling himself up on his hands and leaning his toes of the legs bent at the knees against the wall of the obstacle.
One or two strong servicemen who have already overcome the obstacle provide assistance to the last climb. To do this, they lie down with their chest on the obstacle and, grabbing a friend by the wrists of the hands, help him to point-blank at the obstacle and overcome it.
All methods of climbing are studied in the sequence as described, first by divisions or with the help of preparatory exercises, and then as a whole, accelerating the pace of the technique. When learning a technique by divisions, first, push and jump on an obstacle with an exit to the stop or hang are practiced, then actually climbing and finally – dismount and the beginning of movement from the obstacle.
Techniques for crawling through, jumping out of the trench are not difficult in terms of coordination of movements, and special exercises are not required to master them. Climbing can be done head first, head and leg forward, and sideways. Crawling head and leg forward requires a combination of forward bending of the torso while simultaneously sending the swing leg into the hole of the obstacle. When exiting the hole, you should not quickly straighten up so as not to hit your back.
Competitions are an important stimulus for mastering the techniques of overcoming obstacles.In preparation for them, you should conduct several special training sessions.
An approximate plan of preparation for the competition on overcoming the obstacle course
Lesson 1 – improving technique, developing speed:
60 m run for 9-10 sec – 2 times;
overcoming 2-3 obstacles – 4 times;
overcoming a section of a strip at a speed – 3 times;
overcoming an obstacle course at a speed below the reference standard:
Session 2 – Strength and general endurance development:
60 m run for 9-10 sec – 2 times;
improving the technique of overcoming obstacles and transporting cargo by the method of circular training – 5 series;
overcoming a section of the strip (3-5 obstacles) – 3 times;
running for 150 meters, overcoming the obstacle course at an average pace, running for 200 meters.
Lesson 3 – improving technique and developing speed endurance:
running at 100 meters in 15 seconds – 2 times;
improvement of the technique of successive overcoming of 3-4 obstacles – 3 times;
overcoming the first half of the runway with maximum speed, 3-4 minutes of rest, overcoming the second half with maximum speed;
variable running (25 m fast, 25 m slow) at a distance of 300 m.
Lesson 4 – improvement of technique, development of speed:
running on 30 meters with maximum speed – 5 times;
improvement of the technique of successive overcoming of 2-3 obstacles – 2 times;
overcoming sections of the strip (2-3 obstacles) at a maximum speed – 3 times;
overcoming the obstacle lane at an average pace with acceleration on the last 2-3 obstacles.
Lesson 5 – fulfillment of control standards: preparatory exercises;
testing of techniques for overcoming individual obstacles; overcoming the obstacle course for a while.
Depending on the degree of mastery of the technique of overcoming obstacles and the level of physical fitness of servicemen, the content of the training may vary. The loads should be feasible for each practitioner.
The process of improving technique can be controlled by changing the time to overcome individual obstacles.
Before starting a lesson on overcoming obstacles, it is necessary to check the serviceability of obstacles and structures, dig up and cover the landing sites with sawdust (sand) when jumping from high obstacles, in winter time to clear the obstacle course from snow and ice.
One of the main causes of injury in the classroom to overcome obstacles is the violation of discipline of the class. Therefore, the leader should pay special attention to the organization of the behavior of military personnel in the classroom.
A mandatory methodological requirement is a gradual increase in physical activity and the speed of performing techniques and actions, the width and height of obstacles to be overcome. During classes in the cold season, the preparatory part of the lesson should be carried out with increased intensity, reduce the time for explanation in the main part, increase the take-off distance to overcome obstacles and the distance between servicemen with the flow method of training.
Read More:
90,000 Army athlete Sergey Alpatov is the best in overcoming the obstacle course at the regional CISM military pentathlon championship in Moscow
Today, August 1, at the CISM regional championship in international military pentathlon, the winner of a similar tournament in 2017 and 2016, as well as the world champion in 2016, captain Sergei Alpatov became the best in the first kind of the competitive program of the tournament – overcoming the obstacle course.
The competition took place at the CSKA Athletes Training Center in the city of Istra near Moscow. Military pentathletes from Austria, Belarus, Syria, Estonia and Russia had to overcome a 500-meter distance with 20 obstacles.
An army athlete, a representative of the team of the Armed Forces of the Russian Federation Sergey Alpatov , did it the fastest – he finished with a score of 2: 14.9, gaining 1175.5 points. The second time was shown by the Belarusian Alexander Vasilevsky – 2: 18.1 (1153.3), the third – by Ivan Dryukhanov – 2: 20.5 (1136.5).
According to the results of the first type of competitive tournament among women, representatives of the national team of the Armed Forces of the Russian Federation became prize-winners of the championship in overcoming the obstacle course:
The first time showed Lyudmila Egorova (2: 20.6 – 1135.8), the second – Evgenia Aksenova (2: 27.1 – 1090.3), the third – Daria Podchinenkova (2: 29.2 – 1075 , 6).
The next type of competitive program for military pentathletes is grenade throwing. It will take place a little later today at the sports center of the Moscow region city of Istra.
According to the results of the first type of competitive tournament, the RF-1 national team is in the lead, which scored 4506.1 points, the Belarus-1 national team – 4356.3 points, the second – the RF-2 national team – 4101.5 points.
Recall that according to the rules, only military personnel, employees of law enforcement agencies and special services have the right to participate in the tournament.