Have a Plan
Speed
Power
Technical Model

Speed Strength Event
a. Gymnastics
b. Weights/dynamics
c. Jump and throw training
d. Special running exercises

Max power development
a. Acceleration work
b. Tires
c. "S-H" drills
d. Jumps and throws

Develop the hurdle model
a. Stride length (minimized)
b. Stride rate (optimized)
c. Hurdle rhythm (accel and endurance)
d. Suppress overextension (into and off of)
e. Fast run-run-bounds
f. Stick drills
g. Low and close shuffle drills
h. Back-hip and foot strength

Energy systems
a. What to train
b. When to train it
c. Don't let them fool you
d. Fueled by rest/hydration/nutrition

Don't mimic the elite model until you know what you've got
a. Age and skill appropriate training
b. Get in shape to get in shape
c. Keep them low and close at practice to train the rhythm (learning key)
d. Shape hurdle practice with the success model
e. Finish on hurdle running days with low and close to re-lock rhythm

Master the skills first at low and close and you can move progressively to the real deal
a. Hurdle Start
b. Hurdle acceleration
c. Prep for and the take off
d. Air style (no pausing or posing)
e. Touchdown
f. Getaway
g. Shuffle mechanics

The hurdle warm up should emphasize:
a. Flexibility
b. Dynamics and elasticity
c. Balance and coordination

The hurdle workout should emphasize:
a. No braking coming into the hurdle (scary to most)
b. Always project the hips toward the hurdle (don't eave anything behind)
c. Maintain correct body lean throughout the hurdle run
d. Finish off hurdle runs with a 5 step and dip attack
e. Videotape and frame the runs to show how minimal improvements can yield large time improvements.

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