Need help with hurdle form and 3 step

Posted In: Hurdles

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        Participant
        danielthai1023@hotmail.com on #18720

        I have some videos but they are on hudl and the account is private so I can’t really show you guys and idk how to download them. But from the videos I notice that my lead arm, the one that goes to my lead leg flys out. I’m not leaning enough and I’m wondering is that slowing me down on the 3 step. I am too fast to 5 step now and I never learned 4 step, I feel like I can’t make it but the video clearly shows a reasonable distance for me to complete the hurdle, but I feel like I can’t reach it and my friends tell me I slow down after I hurdle is it because of the arm flying out? I feel like I am to slow is it because of the arm flying out? Or is this just a mental thing? I have a meet on Saturday and I want some opinions and tips please and thank you. 🙂

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        Participant
        Mccabe on #119446

        If you have videos you should do your best to make them viewable to us if you want advice.

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        Participant
        Matt Norquist on #119452

        No arm action will make the difference between 5 and 4 (or even 3) step.

        If you want to 3-step, do a few things:

        1. Get faster (though you don’t have to be very fast – I could do it when running a 12.9 100m)
        2. Do a couple reps in practice where you just do it (at full spacing) through 2-3 hurdles. Bound, over-stride, whatever. Just do it a few times so you can prove to yourself that you can.
        3. Practice progressively – start at 4 feet closer and 1 notch lower, and gradually increase distance and height – 1 hurdle at a time.
        4. Focus on an active and high trail leg knee – which sets up the rest of the running between hurdles.

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        Participant
        danielthai1023@hotmail.com on #119459

        Thank you guys I’ll try the bounding thing because my 100 meter is 12.4. I think it’s just a mental thing I would try to show the vid but its on my coaches phone and idk how to get it out.

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        Participant
        Roswell on #119463

        Ask your coach to email them to you, then you can post them on youtube or whatever. I agree with Matt on this, it’s most likely a mental thing. You might also try approaching the first hurdle with a running start farther back than the starting line to have more speed going into it to be able to 3 step easier to start out with.

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        Participant
        Matt Norquist on #119468

        Also – how tall are you

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        Participant
        danielthai1023@hotmail.com on #119501

        I’m 5’11. Idk maybe I’m not sprinting between hurdles but I just learned to 4 step so I think Imma stick with that for now.

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        Participant
        Derrick Brito on #119502

        I’m 5’11. Idk maybe I’m not sprinting between hurdles but I just learned to 4 step so I think Imma stick with that for now.

        At 5’11” and 12.4, there’s no reason you can’t 3 step. Video would help.

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        Participant
        danielthai1023@hotmail.com on #119531

        My coach told me I have decent speed but I’m not sprinting between hurdles? He says I’m on the heels of my feet when I hurdle, but when I run the 300m I am on my toes and it’s all good just the 110 is where I have problems.

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        Participant
        Chad Williams on #119534

        Put the hurdles down and closer and get the feeling of running OFF the hurdle in a three step rhythm. Try intermediate height and girls spacing just as a start. If you are going to three-step the men’s height, this should feel extremely close. Always focus on running off the hurdle as harder as you can. Gradually move the hurdles apart.

        Also, I would put an object in front of the hurdle which will indicate the correct take-off distance. Typically the transition from 5 step to 3 step is a big mental change because 5 steppers like to be real close to hurdle.

        A drill that I also like that helps with running spacing is a 5 step drill. Start with the hurdles on the normal marks. Then move the second hurdle two-hurdles back. Meaning that you put the front of the hurdle where the back just was. The 3 hurdle hurdle would move 4 hurdles and 4th would move 6. Once you master this 5 step drill, try to work out to the 2 hurdle being 4 hurdles back from the original mark. This would also move the subsequent hurdles.

        start H H H H Normal spacing
        start H –H —-H ——H this is the two-hurdle spacing back 5 step drill
        start H —H ——H ———H This now gets closer to the actual race distance on a 5 step rhythm
        start H —-H ——–H ————H Faster than race pace

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        Participant
        thecompgame on #119765

        To add on to what everyone said…BELIEVE YOU CAN DO IT!
        Honestly if you don’t think you can 3 step right, or whatever or problems you have then its just going to keep happening until you BELIEVE you can do it.
        Sounds kinda dumb but trust me its important.

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