110-Meter Hurdle Trtaining Program
Needs Analysis
Event: 110-meter Hurdles
Evaluation
I. Movement Analysis
1. Hip flexion/ Knee Extension; Hip extension/ Knee flexion. Major muscles involved include the quadriceps, the inner thigh, the hamstrings and gluteal region. Also, leg strength in the calve muscles is important.
2. Abdominal contraction (rectus femoris, obliques)
3. Shoulder flexion/extension; Elbow flexion and extension; Use of the lower and upper back. Muscles involved include the latissimus dorsi, rhomboids, trapezius, deltoids and the pectorals.
*The upper body muscles are used mainly to prevent lateral movement when crossing the hurdle and swinging of the torso during late stages of the race (when the body is tired).
II. Physiological Analysis
A. The 110-meter hurdle race has three major performance factors: speed, acceleration and leg power/strength. The performances rely entirely on anaerobic (oxygen-lacking) energy resources. To be successful in a 110 hurdle race, the athlete should focus on:
a) Increasing strength and power of Type IIa muscle fibers, as this increases rate of muscle contraction.
b) Cardiovascular exercise in the off-season mainly to build a strong base and muscular endurance for the in-season.
c) Increasing mainly lower-body strength as there is a direct relationship between strength and speed.
d) Including flexibility* training, strength training, and sprint training altogether can significantly improve results, as opposed to just sprinting alone.
e) As far as energy systems are concerned, the sprint hurdles uses both Creatine Phosphate and Glycolitic. However, the predominant energy system is by far CP, as this provides the quick starting and reactive power as well as the acceleration. However, this energy system only lasts about 10 seconds. This is when the Glycolitic system kicks in, as it helps maintain muscular endurance to the end.
B. In terms of dividing the macrocycle into mesocycles, and then classifying them into off, pre, and
Event: 110-meter Hurdles
Evaluation
I. Movement Analysis
1. Hip flexion/ Knee Extension; Hip extension/ Knee flexion. Major muscles involved include the quadriceps, the inner thigh, the hamstrings and gluteal region. Also, leg strength in the calve muscles is important.
2. Abdominal contraction (rectus femoris, obliques)
3. Shoulder flexion/extension; Elbow flexion and extension; Use of the lower and upper back. Muscles involved include the latissimus dorsi, rhomboids, trapezius, deltoids and the pectorals.
*The upper body muscles are used mainly to prevent lateral movement when crossing the hurdle and swinging of the torso during late stages of the race (when the body is tired).
II. Physiological Analysis
A. The 110-meter hurdle race has three major performance factors: speed, acceleration and leg power/strength. The performances rely entirely on anaerobic (oxygen-lacking) energy resources. To be successful in a 110 hurdle race, the athlete should focus on:
a) Increasing strength and power of Type IIa muscle fibers, as this increases rate of muscle contraction.
b) Cardiovascular exercise in the off-season mainly to build a strong base and muscular endurance for the in-season.
c) Increasing mainly lower-body strength as there is a direct relationship between strength and speed.
d) Including flexibility* training, strength training, and sprint training altogether can significantly improve results, as opposed to just sprinting alone.
e) As far as energy systems are concerned, the sprint hurdles uses both Creatine Phosphate and Glycolitic. However, the predominant energy system is by far CP, as this provides the quick starting and reactive power as well as the acceleration. However, this energy system only lasts about 10 seconds. This is when the Glycolitic system kicks in, as it helps maintain muscular endurance to the end.
B. In terms of dividing the macrocycle into mesocycles, and then classifying them into off, pre, and