Instruction Set Final - Anderson, Luff, Ortega

8/2/2019 Instruction Set Final - Anderson, Luff, Ortega

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A Beginners

Guide to the

Steeplechase

Colin Anderson

Thomas Luff

Alex Ortega

Photo from: http://0.tqn.com/d/trackandfield/1/0/i/1/-

/-/action-WaterJump.jpg


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Table of Contents

Introduction3

Stretches..5

Drills.7

Hurdling..................................................................................................................... ............9

Troubleshooting/Closing Remarks...12


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Introduction

This is a manual to instruct high school runners on how to run the

steeplechase. The steeplechase is a racing event with a rich history. It

originated in the British Isles, where people ran from one towns steeple to thenext. On the way they had to jump over obstacles and run through streams.

Since the inception of the modern Olympics, the Steeplechase has been an

event.

Now the steeplechase is run in all levels of track, from the high school level

to the Olympics. The race is different lengths depending on the level of the

competitors. The Olympic event is a 3000 meter race, while most junior events

such as the one that high school age runners would run are generally 2000

meters. The race consists of four barriers similar to hurdles, and one water jump.

The water jump is a unique feature to the steeplechase, and is detailed in the

diagram below:

(http://steeplechics.com/facequip.php?drawing=2)

The difference between the water jump and a normal hurdle is most

runners will step on the top of the hurdle and use it to propel themselves over

most of the water. This will be explained in more detail later in the instruction set.

This instruction set will consist of four steps:
http://steeplechics.com/facequip.php?drawing=2http://steeplechics.com/facequip.php?drawing=2http://steeplechics.com/facequip.php?drawing=2http://steeplechics.com/facequip.php?drawing=2


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1) Stretches2) Drills3) Hurdling4) Water jumpThis instruction set is meant for high school runners without access to proper

steeple chase training. Some states do not offer the steeplechase as an

organized event. We suggest that runners who cannot compete in the

steeplechase through their high school enter an outside track and field

competition, such as the New Balance Outdoor Nationals.

http://www.nationalscholastic.org/nbon

For this instruction set to be successful in helping athletes train for the

steeplechase, they should have an area to do the workouts. The ideal space for

this is an outdoor track with access to hurdles. It is also important to have awater jump to practice on. Many colleges and universities allow public access

to their track and field facilities, and almost all will provide hurdles to use. The

only issue that one may encounter when trying to train for steeplechase is that

the water pit may not be filled for parts of the year. A list of necessary materials

is provided below:

Athletic attire Running shoes Steeplechase racing flats Access to outdoor track Hurdles
http://www.nationalscholastic.org/nbonhttp://www.nationalscholastic.org/nbonhttp://www.nationalscholastic.org/nbon


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Stretches

Preparation:Before you begin these steeplechase-specific stretches and drills,

you should properly warm up as if you were warming up for a normal workout on

the track. You should perform these exercises in order to properly learn thehurdling technique.

1. The L-7 Stretch:

This stretch is used by college coaches all across the country to introducethe hurdling technique to distance athletes. After your standard warm-

up, this should be your first new stretch. Position yourself on the ground,

with one leg extended straight out forward and the other curled out to

the side. The pictures below demonstrate the proper technique:

L-7 Stretch: Side View L-7 Stretch: Front View

Warning

Steeplechase drills can result in

pulled or torn muscles. Also, in

this instruction set, we are using

hurdles that fall over if you hitthem. In the actual

steeplechase race, the barrier

is planted to the ground and

will not move if you hit it. This

can result in serious injury.


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2. Moving L-7 Stretch:

Once you feel somewhat comfortable in that position, move your arms asif you were in a normal running stride, and every several arm movements

position your arms as if you were actually going over a hurdle. Move your

arm opposite your straight leg out as you lean forward, and move your

other arm behind you at a right angle. This movement is demonstrated

below:

Moving L-7 Stretch: Front View Moving L-7 Stretch: Side View


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Drills

3. Lead Leg Drill:

After doing the stationary L-7 stretches, you are ready to move on to thedynamic wall drills.

For this drill, move the barrier so that it is right upagainst a wall. Next, walk back about 10 metersfrom the hurdle. In sets of 10 for each leg, walk up

to the hurdle and force your leg over the hurdle as

if you were kicking the wall.

Position your grounded foot about 1 meter from thebarrier before you move your opposite leg over the

hurdle. This helps to simulate taking off over the

hurdles.

Walking up to hurdle

Proper Lead Leg DrillTechnique


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4. Trail Leg Drill:

Position the hurdle so that it is about 2 feet from thewall. Stand with your hips even with the barrier.

Next, move your inside leg over the hurdle, makingsure your leg is perpendicular to the barrier.

Finally, follow through, with your leg in front of you ata right angle as shown below. Practice with each leg

in sets of 10 repetitions.

Hip Positioning

Bringing inside legover

Following through


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Hurdling:

Now you are ready to finally clear a hurdle. Place a hurdle on a straight stretch

of the track and give yourself about 40 meters of space to run up.

For your first attempt, do not try to run at race pace over the hurdle. Runup to the hurdle and jump over it, remembering to force your lead leg

over like step 3, and bring your trail leg over it like step 4.

With these steps in mind, along with the flexibility gained from the L-7stretch, you will have efficient form to clear the hurdle. A mid-air picture

of hurdling is shown below:

Mid-air hurdling technique


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The Water Jump

Here you will learn how to properly clear the water pit. By correctly clearing the

water pit, you can gain a huge advantage on other racers. The most important

concept of the water jump is to attack it! By increasing you pace and thinkingpast the water pit, it becomes much easier to clear this obstacle.

Step 1:

Roughly 25 meters before the water jump begin to increase your pace.This will make jumping the long distance of the water pit easier.

Increase your pace in the run-up

Important Note

You should only begin to practice

the water jump once you have 3-4

sessions of hurdling practice under

your belt. Also, for this portion of

training, use your steeplechase

specific racing spikes


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When approaching the water jump, give yourself some distance fromeither edge of the barrier. This will help prevent being pushed off the side

from other competitors.

Step 2:

Once roughly 2 meters from the barrier, jump off and land with your leadfoot on top of the barrier (as shown in the picture). Be sure to raise you trail

leg enough that it doesnt clip the barrier and cause you to fall.

Proper foot positioning on the barrier

Step 3:

Once in this position you are able to use your barrier foot to push offand clear the water pit. Be sure to try to hit the ground running by

landing with one foot.

Note:

The water pit is only a small part of the event, and you need to be readyto race directly after clearing the pit.


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Troubleshooting

If you find that there are no hurdles at the track or if the hurdles arelocked up:

oUse a standard desk chair, or anything that is relatively narrow and30-36 inches high (hurdle heights are 30 inches for women and 36

inches for men.)

If you cannot purchase steeplechase specific racing flats:o You can use your normal track racing flats or cross country flats. The

only difference between the steeplechase specific flats and normal

flats is that the steeplechase specific ones have mesh that drains

easier.

Closing Remarks

The steeplechase is arguably the toughest distance event on the track.

Practicing these stretches and drills will prepare you to properly clear the hurdles and

the water jump, but the only way to become truly proficient in the event is to run it. As

many athletes find out, clearing hurdles after a mile of hard running is much more

difficult than clearing hurdles in drills. In order to compete in a 2000 meter (in the case

of high school) or 3000 meter steeplechase race, a runner must be in shape to race

anywhere from the mile to the 5,000.

For the companion video for this instruction set, please visit this website:

http://www.youtube.com/watch?feature=player_embedded&v=KdNtgkvh5FM
http://www.youtube.com/watch?feature=player_embedded&v=KdNtgkvh5FMhttp://www.youtube.com/watch?feature=player_embedded&v=KdNtgkvh5FMhttp://www.youtube.com/watch?feature=player_embedded&v=KdNtgkvh5FMhttp://www.youtube.com/watch?feature=player_embedded&v=KdNtgkvh5FMhttp://www.youtube.com/watch?feature=player_embedded&v=KdNtgkvh5FMhttp://www.youtube.com/watch?feature=player_embedded&v=KdNtgkvh5FMhttp://www.youtube.com/watch?feature=player_embedded&v=KdNtgkvh5FM

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Instruction Set Final - Anderson, Luff, Ortega