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Test Pace and Attack in Hurdles
Agenda
1st QUESTION: What is the technical standard for high performance between hurdles?
Three-step rhythm
Two-step pace
Four-step rhythm
Free rhythm according to sensations
2nd QUESTION: Counting the landing contact, what is the total sequence of landings before attacking the next fence?
Three supports in total
Four supports including the landing
Five supports for safety
Two supports if going too fast
3rd QUESTION: Why is it key to maintain an odd number of steps between hurdles?
Because it reduces cardiovascular effort
Because it makes it easier to alternate attack legs
Because it allows to attack all the fences with the same guiding leg
Because it lengthens the stride without risk
QUESTION 4: If the athlete takes four steps between hurdles, what technical consequence usually occurs?
Increases stability and efficiency
Maintain the same attacking leg
Reduce the required knee height
Forces to alternate the attacking leg, being generally less efficient
QUESTION 5: Since the distance between hurdles is fixed, what variable can the hurdler manipulate to increase speed?
Stride frequency
Unlimited stride length
The height of the hurdles
The distance between obstacles
QUESTION 6: When accelerating while maintaining a three-step pace, what adjustment should the athlete make to his stride?
Extending the stride further to cover space
Controlled reduction of the length of your steps
Raise knees higher to float
Increase flight time between steps
7TH QUESTION: What knee position is recommended between hurdles to promote cadence?
Extremely high knee, as in smooth sprinting
Knee down to go closer to the ground
Medium-high knee to avoid excessive flight times
Knee fully extended on each step
QUESTION 8: What key effect is the hurdler looking for by keeping the knee slightly lower than a pure sprinter?
Achieve longer flights between obstacles
Relaxing the hips and lowering the center of gravity
To save energy by reducing the aggressiveness of support
Allow for quick foot return, higher cadence and high, active hips
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