tag:blogger.com,1999:blog-44618929635711239792024-03-05T18:15:40.230-08:00How To HurdleBiomechanis of HurdlingRicardo Garciahttp://www.blogger.com/profile/10738899672530195494noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-4461892963571123979.post-46124741128440933022010-12-08T20:57:00.000-08:002014-02-18T17:51:27.313-08:00Squats exercise<div class="separator" style="clear: both; text-align: center;">
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*Strengthening your <strong>lower limbs</strong> muscles is important, specially your <strong>hamstrings</strong> and <strong>quadriceps.</strong> To be a fast hurdler you need to have<strong> strength</strong>, <strong>stamina</strong>, and <strong>muscle endurance. </strong>Doing squats exercises will create muscle<strong> hypertrophy</strong> and will help you prevent <strong>muscle fatigue</strong> during your race. Overall this exercises you make you faster and stronger.Ricardo Garciahttp://www.blogger.com/profile/10738899672530195494noreply@blogger.com0tag:blogger.com,1999:blog-4461892963571123979.post-90218655034672292092010-12-08T20:51:00.000-08:002011-10-19T12:42:41.818-07:00Trail leg drill<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxxUzv5jPCLkZuHFD8H9c8OYplcDewy7FaJqOGkYOE89iPK-fzDrL138-of7b86ONQpMV8vWOuVo2cBf8niWQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;">*Your trail leg needs to have a smooth <strong>range of motion</strong> above the hurdle, in this drill you will be implementing <strong>muscle memory</strong> therefore making it easier for you to get over the hurdle with the right form. In this drill you will be bringing your trail leg over the hurdle using the right form, a way of practicing in details without having to be going at full speed over the hurdle.</div>Ricardo Garciahttp://www.blogger.com/profile/10738899672530195494noreply@blogger.com0tag:blogger.com,1999:blog-4461892963571123979.post-85889578780372288222010-10-13T11:02:00.000-07:002010-12-08T20:04:52.087-08:00Lead Leg Drill<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwNyYYQRU9_tqwxxZ96PrhZ9TSWB51o2tWSku2UgSuubYFcj87xrSwx6smE-ObafvmVSlmVRG4BzBEwI8TT5Q' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;">Being able to explode and have a good lead leg form in very crutial, you can put a hurdle infront of a wall but if you're home and still want to practice you can simply place a chair infront of a wall. This exercise focuses on <strong>muscle memory</strong> by doing this exercise you are teaching your muscles the <strong>biomechanics</strong> of bringing the lead leg up using your <strong>quadriceps</strong> and at the same time focusing on the running form.</div>Ricardo Garciahttp://www.blogger.com/profile/10738899672530195494noreply@blogger.com0tag:blogger.com,1999:blog-4461892963571123979.post-39310734892288135362010-09-22T22:31:00.000-07:002010-09-22T22:31:05.084-07:00Amature video<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzawCnRZXgcYCgubuFPjba1KGLk7kxccxK0CI3keOE39uyI4e7gZ7RB9oX4a_kF3r4TmZRLLphSRKJTJTmeYg' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>Ricardo Garciahttp://www.blogger.com/profile/10738899672530195494noreply@blogger.com0tag:blogger.com,1999:blog-4461892963571123979.post-4632869462885086252010-09-22T22:29:00.000-07:002010-09-22T22:29:28.267-07:00Pro Video<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwxWn_eEvg4kLXBfOyeQQROLwl_n7PBrLutixYgTln4eHaEJ9xWgrK9DJ-RZhGeTkBg0brMOyAztLJiKcEVrw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>Ricardo Garciahttp://www.blogger.com/profile/10738899672530195494noreply@blogger.com0tag:blogger.com,1999:blog-4461892963571123979.post-54151843204955593292010-09-22T22:14:00.000-07:002010-12-08T20:07:10.630-08:00Increase speed<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFb_Cjq4flV_gVEj1PWHiizyUsgjSuCYBXYDIkb0UKU_KPcoYNmPUo7PBbUORn_A_ZNQ2nqqm6S8xi8cZ9Nvc2Ljd7xX_TM4G2PFHtZq1-0Q1Ezgze0lFIaHJEi0EyZMqc5kXEVkIQTajI/s1600/increase+speed.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFb_Cjq4flV_gVEj1PWHiizyUsgjSuCYBXYDIkb0UKU_KPcoYNmPUo7PBbUORn_A_ZNQ2nqqm6S8xi8cZ9Nvc2Ljd7xX_TM4G2PFHtZq1-0Q1Ezgze0lFIaHJEi0EyZMqc5kXEVkIQTajI/s320/increase+speed.PNG" /></a></div><div class="separator" style="clear: both; text-align: center;">*Obviously in a hurdle race you want to go as fast as possible using our <strong>fast-twitch muscles</strong>, to increase your speed it is important to have the right running form, it's also important to not <strong>overstride</strong>, and keep the form while running over the hurdle</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">*In this demostration my right leg will be my lead leg and my left leg will be my trail leg, but that can change deppending on the hurdler.</div>Ricardo Garciahttp://www.blogger.com/profile/10738899672530195494noreply@blogger.com0tag:blogger.com,1999:blog-4461892963571123979.post-66357045009933845562010-09-22T22:01:00.000-07:002010-12-08T20:10:30.525-08:00Lead Leg<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6-E4y5hCPBootlfp_0Rp_eI_CrwoWIYn4QInWYxZ2r4wHyIGzmKXVzPuYz8hqo5-1pN5ApndnbF8Nof0LsSJWIDOCOE1T8Gh4YrcjmgTdmPLwS5WHbqE6xsg6Z8UdvZtXhy0L5OB4a-2o/s1600/lead+leg.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6-E4y5hCPBootlfp_0Rp_eI_CrwoWIYn4QInWYxZ2r4wHyIGzmKXVzPuYz8hqo5-1pN5ApndnbF8Nof0LsSJWIDOCOE1T8Gh4YrcjmgTdmPLwS5WHbqE6xsg6Z8UdvZtXhy0L5OB4a-2o/s320/lead+leg.PNG" /></a></div><div class="separator" style="clear: both; text-align: center;">*After obtaining enough <strong>velocity</strong> and have approach to the hurdle the right distance, push off the floor with your trail leg using you quads, <strong>gastrocnemius</strong>, and<strong> soleus</strong> to mane a few muscles. In my case it would be my left; some hurdlers use the other leg.</div><div class="separator" style="clear: both; text-align: center;">*You push off with your trail leg and bring your other leg, which is the lead leg, in my case my right, foward and make it straight, <strong>parrallel </strong>to the ground, aiming just above the hurdle.</div>Ricardo Garciahttp://www.blogger.com/profile/10738899672530195494noreply@blogger.com0tag:blogger.com,1999:blog-4461892963571123979.post-48404919457796937642010-09-22T21:54:00.000-07:002010-12-08T21:49:56.799-08:00Attack hurdle<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggc_8-NnfVi06ZcRASn0cJGdH_sTUxXzE-wZllZBPl_W8Q4pebGTlRvNO_RcZGYwh8ftQK8x01TGwqzfMRdbNvIq_4mLHSFjdaIn0FTNHofu2AVrb7CYiNsRU6NmJseI2KFmb5hoqiw3wS/s1600/attack+the+hurdle.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggc_8-NnfVi06ZcRASn0cJGdH_sTUxXzE-wZllZBPl_W8Q4pebGTlRvNO_RcZGYwh8ftQK8x01TGwqzfMRdbNvIq_4mLHSFjdaIn0FTNHofu2AVrb7CYiNsRU6NmJseI2KFmb5hoqiw3wS/s320/attack+the+hurdle.PNG" /></a></div><div class="separator" style="clear: both; text-align: center;">*As you attack the hurdle, focus on bringing your lead leg (right) straight just above the hurdle, at the same time, you push off the floor with your trail leg (left) off the floor to start bringing it up. Make sure your <strong>upper limbs</strong> are in right form<strong> </strong>and your <strong>torso</strong> is leaning foward.</div>Ricardo Garciahttp://www.blogger.com/profile/10738899672530195494noreply@blogger.com0tag:blogger.com,1999:blog-4461892963571123979.post-14949973377464326312010-09-22T21:45:00.000-07:002010-12-08T20:20:17.658-08:00trail leg<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGzJ1X4kHg7ymv2C4ImJ_0DQ_ThMcSPTCjzHrnNgALJ1c1Qdb7yVcYYeA48nNLk7mAseDQ_yqJTVoQvWKoRmoxBC85oKPm7YuwbT_RVc8niaK2KY3unTFJY4ae46f7ngQgZulj84PAjWbz/s1600/trail+leg.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGzJ1X4kHg7ymv2C4ImJ_0DQ_ThMcSPTCjzHrnNgALJ1c1Qdb7yVcYYeA48nNLk7mAseDQ_yqJTVoQvWKoRmoxBC85oKPm7YuwbT_RVc8niaK2KY3unTFJY4ae46f7ngQgZulj84PAjWbz/s320/trail+leg.PNG" /></a></div><div class="separator" style="clear: both; text-align: center;">*At this point your lead leg (right) is on top of the hurdle, <strong>momemtum</strong> is going to keep you going foward so focus on bringing your trail leg (left) to it's right form; Your knee will be<strong> flexed</strong> and your leg <strong>abducted</strong>, next to your hip, <strong>parallel</strong> to the floor. At this point you will reach the <strong>apex</strong> point</div>Ricardo Garciahttp://www.blogger.com/profile/10738899672530195494noreply@blogger.com0tag:blogger.com,1999:blog-4461892963571123979.post-49850362519990365212010-09-22T21:42:00.000-07:002010-12-08T20:22:49.229-08:00mid-air form<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmaFkzLWsRkmRPNix4nEWm7hLGSu6BTFiEERzjzYftRjTNINX7NVxXPD4q28NRFUxcfZiKnxc2EGdBetPlX2ROEjhrgCqP3kcWdxuj7FCBbi402UcDtKqK5fk8wnUwijR_EjUCnZsbgz_F/s1600/full+form.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmaFkzLWsRkmRPNix4nEWm7hLGSu6BTFiEERzjzYftRjTNINX7NVxXPD4q28NRFUxcfZiKnxc2EGdBetPlX2ROEjhrgCqP3kcWdxuj7FCBbi402UcDtKqK5fk8wnUwijR_EjUCnZsbgz_F/s320/full+form.PNG" /></a></div><div class="separator" style="clear: both; text-align: center;">*This would be the <strong>climax</strong>, your <strong>center of gravity</strong> will be above the hurdle. At this point make sure to keep your running form, lead leg (right) straight, trail leg (left) bent <strong>parrallel</strong> to the floor, with your <strong>torso</strong> leaning foward.</div><div class="separator" style="clear: both; text-align: center;">*Remember to keep your running form.</div>Ricardo Garciahttp://www.blogger.com/profile/10738899672530195494noreply@blogger.com0tag:blogger.com,1999:blog-4461892963571123979.post-91300860202744140182010-09-22T21:37:00.000-07:002010-12-08T20:25:24.545-08:00trail leg foward<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYn_MJVUHr4zC2vjP1psau8kdNe_2cCqEwweUnKxlO3xlP_d6b6zXbT5K1CUe5dnFtxsSudVGvGNKjpyisFWhFvPqNB_4fSiLzMfSxPQxOImug6SfbJJCLWhQf-7vh31hf_bwK0UF3jxue/s1600/trail+leg+foward.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYn_MJVUHr4zC2vjP1psau8kdNe_2cCqEwweUnKxlO3xlP_d6b6zXbT5K1CUe5dnFtxsSudVGvGNKjpyisFWhFvPqNB_4fSiLzMfSxPQxOImug6SfbJJCLWhQf-7vh31hf_bwK0UF3jxue/s320/trail+leg+foward.PNG" /></a></div><div class="separator" style="clear: both; text-align: center;">*Following the climax, bring your lead leg (right) down to the floor, this will happen automatically due to <strong>gravity</strong>, but at the same time start bringing your trail leg (left) infront of you to use it as your next step foward using with full<strong> range of motion</strong>.</div>Ricardo Garciahttp://www.blogger.com/profile/10738899672530195494noreply@blogger.com0tag:blogger.com,1999:blog-4461892963571123979.post-72379193671165367082010-09-22T21:30:00.000-07:002010-12-08T20:28:09.593-08:00Trail leg next step<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDtzoVl1cVdoEYNxW9axx9LNw7ZnouI3qbiic90n0xbyvLs5cOAsV6JIGytJyu4GvudcOxRL-kSmnQizhm1FLobFSwl61UmBoB-sk6t21qq-c71E-YfdqUE1HYmqua7qlGkpwYoGbARJLp/s1600/trail+leg+next+step.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDtzoVl1cVdoEYNxW9axx9LNw7ZnouI3qbiic90n0xbyvLs5cOAsV6JIGytJyu4GvudcOxRL-kSmnQizhm1FLobFSwl61UmBoB-sk6t21qq-c71E-YfdqUE1HYmqua7qlGkpwYoGbARJLp/s320/trail+leg+next+step.PNG" /></a></div><div class="separator" style="clear: both; text-align: center;">*When landing on the <strong>ball of your foot</strong> with lead leg (right), push off of it to help bring ur trail leg (left) foward, making it ur next step to increase<strong> momentum</strong>.</div>Ricardo Garciahttp://www.blogger.com/profile/10738899672530195494noreply@blogger.com0tag:blogger.com,1999:blog-4461892963571123979.post-11734877094534304682010-09-22T21:24:00.000-07:002010-12-08T21:48:59.148-08:00Keep momentum going<div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpf03XqS_cL8DSk4jjn8cpR9u_uZjNRBXEMNEc20Yf8RLHR8uYHN8oCTDDvMWu9AEIP-k4Qumh1ho5dejO_anGEBwH2RaW6jlBnP8Ioy8-c8ZfkTpOR7YFjOqraQB-YAVq8DDxwq1QsnTs/s1600/momentum+going.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpf03XqS_cL8DSk4jjn8cpR9u_uZjNRBXEMNEc20Yf8RLHR8uYHN8oCTDDvMWu9AEIP-k4Qumh1ho5dejO_anGEBwH2RaW6jlBnP8Ioy8-c8ZfkTpOR7YFjOqraQB-YAVq8DDxwq1QsnTs/s320/momentum+going.PNG" /></a></div><div class="separator" style="clear: both; text-align: center;">*After landing and pushing off with the lead leg, make sure to keep the momemtum going this way speed is not lost by maintaining <strong>velocity</strong>.</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Terms definitions</div><div class="separator" style="clear: both; text-align: left;">Lower limbs: They are referred to as the "legs"</div><div class="separator" style="clear: both; text-align: left;">Upper limbs: They are referred to as the "arms"</div><div class="separator" style="clear: both; text-align: left;">Hamstring: Refers to one of the three posterior thigh muscles.</div><div class="separator" style="clear: both; text-align: left;">Quadriceps: A large muscle of four muscles on the front of the thing.</div><div class="separator" style="clear: both; text-align: left;">Stamina: The capacity of a person to endure physical stress to achieve some objective.</div><div class="separator" style="clear: both; text-align: left;">Endurance: The power to withstand hardship or stress.</div><div class="separator" style="clear: both; text-align: left;">Hypertrophy: Is the increase in the volume of an organ or tissue.</div><div class="separator" style="clear: both; text-align: left;">Fatigue: Temporary loss of strength and energy resulting from hard physical or mental work.</div><div class="separator" style="clear: both; text-align: left;">ROM: The distance and direction a joint can move to its full potential.</div><div class="separator" style="clear: both; text-align: left;">Muscle memory: Involves consolidating a specific motor task into memory through repetition. </div><div class="separator" style="clear: both; text-align: left;">Biomechanics: The application of mechanical principles to biological systems.</div><div class="separator" style="clear: both; text-align: left;">Fast-twitch muscles: Type 2 muscles mostly used in fast, explosive movements.</div><div class="separator" style="clear: both; text-align: left;">Overstride: Forcing a longer step than your normal range.</div><div class="separator" style="clear: both; text-align: left;">Velocity: Is speed in a given direction. ( Speed = Distance/Time).</div><div class="separator" style="clear: both; text-align: left;">Parallel: Some going in the same direction and will never meet.</div><div class="separator" style="clear: both; text-align: left;">Torso: The body excluding the head and neck and limbs</div><div class="separator" style="clear: both; text-align: left;">Momentum: Product of the mass of an object and its velocity.</div><div class="separator" style="clear: both; text-align: left;">Flexed: To contract a muscle.</div><div class="separator" style="clear: both; text-align: left;">Abduct: Movement of body part away from the body.</div><div class="separator" style="clear: both; text-align: left;">Apex: The highest point (of something).</div><div class="separator" style="clear: both; text-align: left;">Ball of foot: Where the toes join with the rest of the foot. </div>Ricardo Garciahttp://www.blogger.com/profile/10738899672530195494noreply@blogger.com0