What Is a Hurdle Rate?

Hurdle race is a highly technical sprint event that crosses a prescribed height and number of hurdles within a certain distance. It is a type of track and field athletics. The international competition is a 110-meter high hurdle with a height of 106 cm and 10 hurdles; a women's 100-meter low hurdle with a height of 84 cm and 10 hurdles.

[kuà lán]

Chinese: Hurdling English: Hurdling

Overcoming obstacles is a basic life skill that humans have formed in long-term production and in the fight against nature. As

Swing leg: The leg that crosses the bar first.

Cross Legs: When you are on the railing, kick your legs forward and back across the railing.

Starting to the first column

The starting process is basically the same as that of sprinting. The starting point to the starting point of the first column is generally 8 steps. The starting foot should be in front of the starting point.

(1) Hurdle sitting: sitting on the ground to imitate the movements of legs and arms during hurdle crossing, and to initially establish the technical concept of hand and leg coordination during hurdle crossing to develop flexibility.

(2) Offensive and pendulum exercises: The practice of imitating the hurdle step and hurdle movements to learn and master the techniques of fully kicking and stretching the legs and swinging the knees before the halfway of the attack to raise the awareness of active offensive hurdles.

(3) Swing leg hurdle imitation exercise (whipping exercise): swing the leg forward and raise it actively and press down on the calf to reach the ground to learn to move the leg to imitate and hurdle.

(4) Cross-leg lifting and hurdle practice in situ: learn to master the hurdle-crossing technique to improve

Hurdle race is a sport with high training value and strong ornamental in track and field. However, the hurdle technique is more complicated, and it requires a higher level of athlete's body. Therefore, it is not easy for a beginner to master.

According to teaching experience, there are several common mistakes:

Straight leg attack

cause:

1. Insufficient understanding of the essentials of the action, the concept of the action is unclear.

2. When attacking the fence, the folding of the big and small legs and the height of the forward and upward swing are not enough, causing the lower leg to stretch too early.

3. The knee joint of the swinging leg is too tense and the movement is incorrect.

Correction:

1. Watch videos of outstanding athletes. Use DV to capture your own movements and compare them with the video movements of outstanding athletes to find out the shortcomings.

2. When facing ribs and walls, do more offensive pendulum exercises. Be sure to consciously do the movements of folding legs and swinging forward and upward.

3. Do more exercises to relax and extend the knee joint, and master the attack and swing movements.

hurdle

cause:

1. The kick leg is too bent, the heel crosses the ground at a large angle, and the vertical component force is too large.

2. The starting point is too close to the hurdle, restrict the swinging legs to swing forward to the hurdle quickly, for fear of hitting the hurdle.

3. Swing the leg to the hem, and lower the swing leg to be negative slowly.

Correction:

1. Determine the appropriate starting point, so that the starting point is no less than the length of your seven feet, and the speed of the front run is appropriately increased.

2. Use portable aluminum-plastic pipes instead of horizontal rails for hurdle exercises to eliminate the fear of touching the hurdles. When you are confident, switch to the formal hurdles.

3, strengthen the flexibility of practice, master the swing leg flexion swing swing attack technology.

Stride forward

cause:

1. The speed drops too quickly after the next bar. The first step is too short and the second step is forced to expand.

2. During practice, the distance between the bars is too long, the running speed and leg strength are not enough, and you cannot reach the starting point without taking large strides.

3. Only pay attention to stepping between hurdles, neglect the active cooperation of legs and arms, and lose the correct running position.

4. Lack of confidence in the necessary space between the three steps.

Correction:

1. Mark the landing place in the first step to increase the step length of the first step after the next column. And pay attention to keep the speed after the lower bar to strengthen the consciousness of running immediately after the bar.

2. Shorten the distance between hurdles or reduce the height of the hurdle. You can also repeat the 5-step continuous hurdles between hurdles as appropriate.

3. Develop leg strength, improve bouncing power, and pay attention to improving the running technique.

Basic training

Step 1: Ask the student to run across a skill mat lying flat on the ground like crossing a ditch (you can cross first and then longitudinally).

Requirement: While fully lifting and stretching the legs, swing the legs to fold the front swing out, use the forefoot to land and continue to run forward. After the legs are lifted off the ground, naturally stay behind the body, without doing knee abduction, air Both thighs are fully extended.

Step 2: Run over to practice rubber bands (put the two high jump frames with rubber bands in front of both sides of the skill mat, and ask students to step over the rubber bands according to the hurdle technique to adjust the height appropriately).

Requirement: Swing your legs forward and push forward, push your legs fully, stretch your knees, abduct and lift after you get off the ground, and use your lower arms to make a correct swing.

Step 3: Practice running across the crossbar (put two high jumps in front of both sides of the skill mat, place a bamboo pole on the pole support, and ask students to follow the steps of the hurdle.

110 110 meters hurdle men's hurdle world record

time	Creator	Country of Citizenship	Grade
September 7, 1972	Milburn	United States	13 seconds 24
August 21, 1977	Casanas	Cuba	13 seconds 21
April 14, 1979	Renaldo Nehemia	United States	13 seconds 16
May 6, 1979	Renaldo Nehemia	United States	13 seconds 00
August 19, 1981	Renaldo Nehemia	United States	12 seconds 93
August 16, 1989	Roger Kindom	United States	12 seconds 92
August 20, 1993	Colin Jackson	United Kingdom	12 seconds 91 (leveled by Liu Xiang on August 28, 2004)
July 12, 2006	Liu Xiang	China	12 seconds 88
June 12, 2008	Dylan Robles	Cuba	12 seconds 87
September 8, 2012	Aris Merritt	United States	12 seconds 80