Hurdles Training – The Lead Leg
A discussion of the main leg cannot be initiated at the first obstacle. It must start at the starting grid. For an 8-step approach on the high fences, which is the normal method for most men and women who have obstacles, including elite class and words, the main leg will be in the hind block leg.
The attack on the front leg begins with a high knee action and with the foot “dorsal arrow” (toe to knee). This action comes from the flexor of the hip and groin (quads). When driving the knee in the obstacle, the foot should always remain behind the knee. A blocked knee in the obstacle occurs in the riding with the foot, which causes a jump effect
And decline. If the knee is held in a locked position during obstacle disengagement, delayed landing result.
Some obstacles, depending on their size and speed, take more than eight steps for the first obstacle or more than three obstacles. Some are going to be closer to the obstacle with their normal pace. This can cause problems in the future as they will do everything possible to get your leg track over the barrier (ie to propel your leg
Outside the obstacle or bend the knee inside). This habit stays with them once they get stronger and faster, and begin to take steps 8 to 1 obstacle or 3 steps between obstacles.
The knee should drive through the obstacle in a slightly upright position to make a cut and an effective and quick landing. The front leg should be lifted and expanded, upper and lower right, or Hurdler be drawn above the ground. At the same time, the front leg is raised, the front arm or the opposing arm extends forward. There is that led to the obstacle and do not cross the midline of the body, as this tends to twist the upper body, resulting in a loss of balance and time. When the foot of the tripod leg is in front of the obstacle and begins to fall, the descent phase begins. A strong flexor of the knee (hamstrings and calf tendons) is essential for rapid cutting of the lead leg. As and when the runway foot ahead, the equal and opposite reaction is the backward action of the lead arm. If the shoulders are square throughout the flight, these two reactions must be equal. As the legs have more mass than the arm, the arm should be wider than the leg to counteract its reaction. This action is complete when the main leg touches the ground.
The towing foot should be placed in front of the body (6 to 12 inches) at the time of impact with the ground. The ankle should be strong to keep the landing of great athletes and prevent the “relax” (body collapse to the track).
All exercises should be done with the right and left legs. This not only allows the muscles to be in balance, but teaches athletes to deal with both legs.
Walking, jumping, running a broken leg
Serve hot before driving obstacles and develop a good front leg action.
Start with 3 to 5 spaced obstacles at a regular obstacle distance. Use a height or height of 30 “from the starting fences The theathlete approaching obstacles for the advantage match over the edge of the obstacle and the leg of the course is in the open lane adjacent to the barrier. When the foot reaches the top of the obstacle, the front leg must be quickly forced into the track.For drilling, the number of steps between obstacles is usually 5 short, short steps.If the athlete is uncomfortable, ask them They go off the obstacle until they got used to the drilling.
1. Stand right straight.
2. swinging the lead leg in or out.
3. Be sure to highlight the action of the arm while working on leg action
4. A jump / step just before the front leg protruding from the ground should be discouraged.
Wall drill to direct
Hurdler is about 1.5 m from the wall. The knee of the front leg is propelled before the feet and the main hands are led to the wall. The hips are kept up and forward during exercise and the athlete must remain on alert.