McFarlane Womens 100mH

THEWOMEN’
S100M HURDLES
By Brent McFarlane
Canadian national hurdles coach, Brent McFarlane, discusses in detail the

techni queoft hewomen’ s100m hur dlesevent ,di
vided into the sequence of the
sprint approach, the take-off, the lay-out, the descent and the landing. A
touchdownchar tisincludedasagui detoeval uateanat hl
et e’
sper for
manc e.Re-
printed with permission from the author.
Thepur poseoft hewomen’ s100m hurdle race is to generate as much speed as

possible over this distance, while negotiating the clearance of 10 equally spaced
hurdles 84cm in height, in one unified action. In this sprint hurdle rhythm event
t
heat hlet e’
scent reofgr avityiskeptasc loset oi tsnor mal sprinti
ngpat has
possible, while crossing the hurdles to minimize the length of time in the air.
For the purpose of this discussion, the 100m hurdles will be broken down into a
temporal (time) sequence with the following five phases:
 sprint approach;
 take-off;
 lay-out;
 descent;
 and landing.
SPRINT APPROACH
This event is dependent on attaining speed up to the hurdle, which depends on a

good start and acceleration. The normal sprinting action requires total
coordination of the entire body to develop speed (stride length x stride
frequency). Any changes in speed or momentum (mass x velocity) depends on
the impulse (force x time) of the foot on the ground which, in turn, depends on
the magnitude and timing of the torques applied at the hip, knee and ankle joints.
The drive phase occurs when the foot applies a force to the ground in an attempt
toaccel er atethebody ’
sc entreofgr avity.Impul setothegr oundi spr ov i
dedby
the hip and knee joint extensors in conjunction with the ankle plantar flexors. The
free leg swing is initiated when the foot clears the ground followed by a kick-back
and a high knee lift with flexion at the hip, knee and ankle joints. The flexed joints
shorten the whole lower limb complex, reducing its moment of inertia about the
hip joint, thus permitting maximum angular velocity.
TAKE-OFF
The distance from the hurdle on the take-off depends on several factors,
including speed of the approach run, length and speed of the lead leg, height of
the athlete, height of the hurdle and the flexibility of the hip, knee and ankle
joints. The take-offs occur in the seventh or eighth stride from the blocks and the
third stride between the hurdles. Hurdling is not three strides and a jump, but a
continuous four-stride pattern with the last stride merely longer and accentuated
in its action. The take-off distance for women from the hurdle will vary between
195 to 210cm and the landing takes place 80 to 100cm behind the hurdle.
Obviously the female hurdler touches down closer to the hurdle than her male
counterpart.
The lead leg attack begins with a high knee action with the foot ‘ coc ked’( t
oe
averted). This action is generated from the hip flexors which decreases the
moment of inertia, while increasing the angular velocity of the lead leg. It is
supported and enhanced by the plantar flexion at the ankle of the trail leg to lift
the body and keep the hips tall just prior to the attack at the hurdle. This action
raisest hebody ’
scent reofgr avitytoahi gherpr ojecti
on,hel pi
ngt okeepi tonas
mild a parabolic curve as possible. Maximal torque at the ankle joint depends on
the gastrocnemius soleus (calf muscle) and the hallucis longus (big toe),
requiring a high degree of strength and mobility.
Leading with the foot down, or not cocked, has a tendency to cause the knee to
lock prior to the heel reaching the hurdle. If this action is held during clearance, a
delayed landing will result. The lead knee should cross the hurdle in a slightly
flexed position to ensure an efficient and fast cut-down and landing. The lead leg
must be lifted, flexed and then extended, straight up and down in the sagittal
plane, or the hurdler will land off balance.
The ankle plantar flexors, which drive against the ground and are assisted by the
forceful drive of the high knee lift of the lead leg, must not be hurried off the
ground and allowed to complete their full drive. Full extension at the trail knee
reveals that it has occurred. This thrust is initiated by the contraction of the hip
joint extensors (gluteus maximus and hamstrings) and the knee extensors
(quadriceps) in conjunction with the plantar flexors at the ankle.
As the lead leg is lifted, extended and attacking the hurdle, simultaneously the
lead or opposite arm is extended forward. It should be thrust forward towards the
hurdl eandnotcr ossedov erthebody ’
smi dli
ne,becauset hiswi llt
endt otwist the
upper body which, in turn, results in a loss of balance and timing. A
synchronization of the arm action with the lead leg attack is critical to keep the
shoulders square with the hurdle in order to counteract the lateral oscillation of
the trunk. The trail arm simply moves in a short circle near the hip, allowing it to
enter the sprinting action when landing.
For an effective lift, attack and take-off, body lean and forward rotation must start
while the hurdler is in contact with the ground. Once in flight, the path of the
centre of gravity takes a parabolic curve which cannot be altered. To aid the
attack phase, a shortened stride is taken prior to the take-off. This lean at the
take-off helps to keep the centre of gravity as close to its normal sprinting path as
one’shur dlet echni queal lows.St rengt hi ntheabdomi nal musc l
es( rectus
abdominus) permits the 100m hurdler to make an easy and effective forward
lean, while strength in the back (erectae spinae) provides for a quick recovery
from the lean to an upright running position.
A taller female hurdler can afford to get closer to the hurdle since she does not
have to raise her centre of gravity as high in the clearance as a shorter hurdler.
Common errors occurring in this phase include the lowering of the hips at the
take-of f,whi chl ower st hebody ’scent reofgr avit
y;j umpingt hehur dlebecause
the take-off was too close; a soft lift of the lead leg, causing a locked lead knee or
hurried trail leg action and poor hip mobility, resulting in an immediate loss of
speed.
LAY-OUT
Hurdling is a continuous action. At no time do the legs or arms stop moving. Any
deceleration or hesitation usually associated with the lay-out is wrong. The trunk
is forward over the lead leg, the trail leg starts its first stages of the hip circle, the
shoulders remain square, the lead arm is almost fully extended and the lead leg
is flexed slightly as it crosses the hurdle.
An obvious flexed knee on the hurdle allows for a quicker descent by decreasing
the moment of inertia of the lower limb complex. A locked knee over the hurdle
occurs when leading with the foot, which causes a jumping affect and loss of
speed. The trail arm moves downward in a circular motion at the hip to maintain
timing and balance in the upper body.
DESCENT
Whent hel eadl eg’sfootadv ancesov erthehur dleandbr eaksdownwar d,t he

descent phase begins. The trail leg is advancing forward with an averted toe,
shoulders are still square, the upper body begins to rotate slightly upwards as the
lead leg drops and the trunk is still forward at this point. The knee flexors
(hamstrings) are essential for a fast cut-down of the lead leg. If the hurdler lands
on her heel, it is obvious her body lean (or ankle strength) were insufficient and
consequently she will sit up or square the hurdle, responsible for loss of speed
and risk of injury.
A correct leg split in the take-off and lay-out gives rise to the hip circle which
continues with the thigh crossing parallel to the hurdle. If the angle at the trail
knee is kept at 90 degrees or less, then once again angular velocity is increased
in the hip circle The trail leg is raised to a position above the hurdle which is
almost at a right angle to the body. This requires abduction of the thigh at the hip
joint, maintained by the hip extensors. The ankle of the trail leg is averted by the
peroneus longus and brevis muscles. The fast pull through of the trail leg to the
landing step (follow up step) is initiated by the hip flexors and the adductors of
the thigh. Pulling the thigh through its complete action should be emphasized at
this point.
As the trail leg comes forward, the equal and opposite reaction is the backward
action of the lead arm or pawing. If the shoulders are to remain square
throughout the flight then these two reactions must be equal. Since the legs have
more mass than the arms, the arm must swing wider than the leg to counteract
its reaction. This action increases the moment of inertia of the upper body to
absorb the reaction of the lower body in the same plane (horizontal). The pawing
action is terminated as soon as the lead leg hits the ground. Perfect timing and
continuity is needed for a balanced landing. Body lean is held (although rising)
while advancing into the landing position.
LANDING
On landing the 100m hur dl

er’
sat tenti
oni sonani mmedi ate recovery to a normal
sprinting stride, as quickly as possible. A good step-down stride will see the
centre of gravity slightly ahead of the body and a good ball-to-toe action. The trail
arm action must not move too fast to upset the shoulder alignment, thereby
minimizing upper body rotation. The primary purpose of this arm is for balancing
the upper body as the lead arm drives backwards in its normal sprinting action.
TOUCHDOWN CHART
et
An excellent indicator of an athl e’
sst rengt handweaknessduring a race can
easily be determined by the use of information in table 1. A touchdown is timed
when the lead foot strikes the ground after the clearance.

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THEWOMEN’

Canadian national hurdles coach, Brent McFarlane, discusses in detail the

Thepur poseoft hewomen’ s100m hurdle race is to generate as much speed as

This event is dependent on attaining speed up to the hurdle, which depends on a

Whent hel eadl eg’sfootadv ancesov erthehur dleandbr eaksdownwar d,t he

On landing the 100m hur dl

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