SPORT

TOPIC
Lesson Plan of Hurdles
GRADE LEVEL
Beginner
AGE OF GROUP
18 years old
OBJECTIVE
Objective of this lesson plans is to train a athletes about the basics of sprinting
and Hurdling and teaching how to apply the skill of running and sprinting in
competition. This lesson plan also guide an athletes to warm up appropriately as
a basis for safe, effective, athletes activity and improve movement quality and to
build confidence in 1 weeks.

INTRODUCTION
Running is hurdles is one of the most difficult events in tracks and filed. Athletes
need to train for maximum speed, and they also need to practice jumping high
enough to clear hurdles without losing momentum or balance. Running hurdles
takes,

speed,

proper

footwork

and

flexibility.

Hurdles are usually agile people with quick reactions. They should be strong and
fiercely competitive, and usually they are not easily agitated or distracted (W.J.
Bowerman, W.H. Freeman 1974) the hurdles also an exciting event in which the
athlete demonstrates power and agility to get to the finish line as fast as possible
it is modified sprinting. Children are requiring to adjustable hurdles to take into

consideration differences in height and capability. 1996-2014 BrianMac Sports

Coach http://www.brianmac.co.uk/hurdles/ state that The technical component
of hurdling is clearly much greater than in sprinting, yet the concept of the
hurdles race must be one of a sprint, with adjustment for each hurdle.

TIME
This lesson plans will take approximately 3 hours (180 minutes) for 1 days and to
finish this lesson plans will take 7 days (1 week).

MATERIALS
The materials or equipment is the important things to do a long of the lesson
process. For hurdles lesson we need 4 lanes of 3 hurdles set at 30 inches (the
lowest adjustable height) 2 lane spacing between the hurdle lanes. Distance from
the starting line to the 1st hurdle 10 yard. Distance between hurdles: 5 yard.
SAFETY TIPS
In long of the lesson process, the safety things must take seriously to ensure the
athlete it safe and avoid with serious injury. The hurdles top pieces should pad or
a tear away hurdle piece should be used. Hurdles are designed to rock forward
when hit. Athletes always must be instructed to run over the front of the hurdle.
In the process of the lessons must practice hurdling on a good surface, a level
grass in filed without holes are better. The height of hurdles must be set low and
close spacing to let the athlete hurdle with good speed and rhythm from the
start.

PROCEDURE
General Lesson Plan
Phase / Time
Day 1
Introduction
(10minutes)

Activity

Main Teaching
Point
Coacher highlights what Athletes can

the athletes will learn.

describe the
Open questions
activity that they
Closed questions
learn in 1 week.

When doing drills think of

the following:
Knee up (High Knee Lift;
Hips tall; Tight Stomach
and back)
Heel up
Toe up (Dorsiflex or

cocked ankle)
Think of rotary running
Warm-up /
(like a wheel)
Fundamentals Active landing (pull-push
(10minutes)
clawing action)
Arm alignment
forward/Quick Hands
Acceleration mechanics
involve a falling and
recovery action with
every movement being
affected by the
previous movement.
Keep movement quick
and relaxed, not tens
Short
Short Spiriting training
Sprinting
with distance 100 or
Workouts
200 meters.
Do normal walking 100
(40 Minutes)
meter every done do
sprinting then repeat

the training.

Athletes knows

the important of
warm-up
Knows the

important part
of the body to
hurdling
To stretch the

muscle.

Safety

In the suitable and

comfortable
environment.
Less of noise so the
athletes can hear
what the Coacher
tells about.
A fully stocked first
aid kit must be
readily accessible.
A working
communication
device (e.g., cell
phone) must be
accessible.
Determine that all
equipment is safe
for use.
Check for safety of
hurdles (e.g., stable,
no splinters, cracks
or other hazards).

Hurdles workouts Need to ensure an

need to focus on
athletes do a
a fast rhythm.
proper short
Always run with
sprinting.
Check for safety of
correct sprint
posture.
hurdles (e.g., stable,
Your athletes
no splinters, cracks
need to learn to
or other hazards).
Determine that all
break through
that comfort
equipment is safe
zone and be a
for use.

sprinter.

Linear Movement
Single Leg Hurdles
Athletes learned
Make sure an
Drills
(60minutes)
to control their
athletes do the
(120 minutes )
Run on an
leg muscles to
right steps of
outside edge of
slow down and
drills.
the Hurdle (one
stop on a dime, Check for safety of
leg outside
hurdles (e.g.,
the power back
the Hurdle, one
stable, no
up again a second
leg inside).
splinters, cracks
later.
Only the inside
Develop the drill
or other
leg will go over
agility.
hazards).
the Hurdles.
Athletes able to Determine that all
The outside leg
balance
equipment is
stays straight,
movement of leg
safe for use.
with the
and body posture.
emphasis on
Increasing
foot
bouncing
speed.
off the ball of the
foot, while the
moving leg
cycles up and
over the Hurdle.
Do the drill
over the
equivalent of 24
Hurdles per leg.
Two Steps High Teaching athletes
Knees
(60
control
the
minutes)
timing between
Place the Hurdles
speed and legs.
Able to know right
one yard apart.
Run with both legs
timing of steps
hurdling, leading
along hurdling.
Able to make a
each time with
right rhythm.
the right leg,
then (after 2
reps) with the
left.
Emphasize knee
lift and good
rhythm as you
run, taking two
steps, or foot
plants,
between each
Hurdle.
Make sure all
athletes run over
the hurdles not

jump over the

hurdles.
Day 2
Linear
Drill

One Step Run (60

minutes)
Movement Place the hurdles
with distance of
each one yard.
Aggressive sprint