chapter
12 Pages

Hurdling

Practise running over the cones to find out which leg you prefer to go over the cone first

Run as fast as you can over the cones, trying to get the same leg going over first each time

Ask someone to time how long it takes you to run over all the cones Following a recovery, make further attempts to try to beat your personal best time Record your best time as a future target to improve upon Progress to two-way or foam wedge/plastic hurdles

Choose a distance between the cones that allows you to use 3 full running strides between them

Try to lead with the same leg each time over the cones After your leading leg touches the ground over each cone, try counting the rhythm

‘1, 2, 3, over’ Think of running over the cones, rather than jumping

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Give others positive and constructive feedback on their effort and technique

Choose the best distances between cones/hurdles to challenge yourself Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Challenge yourself to your maximum ability Focus on improving your own personal best Don’t give up or cheat if the challenge gets difficult

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5 cones, stopwatch, tape measure (optional), 4 two-way or foam wedge/plastic hurdles (if available)

Place a cone as a starting mark, another cone 10m ahead of it and 3 more cones 6, 7 or 8m apart (choose your distance)

Run as fast as you can over the cones, trying to get alternate legs going over first each time (i.e. right-left-right-left)

Ask someone to time how long it takes you to run over all the cones Following a recovery, make further attempts to try to beat your personal best time Record your best time as a future target to improve upon Progress to two-way or foam wedge/plastic hurdles

Choose a distance between the cones that allows you to use 4 full running strides between them

Try to lead with a different leg each time over the cones i.e. right-left-right-left After your leading leg touches the ground over each cone, try counting the rhythm

‘1, 2, 3, 4 over’ Think of running over the cones, rather than jumping

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Give others positive and constructive feedback on their effort and technique

Choose the best distances between cones/hurdles to challenge yourself Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Challenge yourself to your maximum ability Focus on improving your own personal best Don’t give up or cheat if the challenge gets difficult

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1 cone, 4 hurdles (two-way or foam wedge/plastic hurdles, if available), stopwatch, tape measure (optional)

Place a cone as a starting mark, a hurdle 10m ahead of it, 3 more hurdles 5, 6 or 7m apart (choose your distance between hurdles and their height) and a final cone another 10m ahead of the last hurdle

Practise walking to the side of the hurdles (to the left if you prefer to lead with your right leg and vice versa) with only your leading leg going over the hurdle

Build up the walk to a run and then a sprint Ask someone to time how long it takes you to run over all the hurdles Following a recovery, make further attempts to try to beat your personal best time Record your best time as a future target to improve upon

Choose a distance between the hurdles that allows you to use 3 full running strides between them

Try to lead with the same leg each time over the hurdles After your leading leg touches the ground over each hurdle, try counting the rhythm

‘1, 2, 3, over’ Think of running over the hurdles, rather than jumping Pick your leading knee up quickly with a bent leg at the hurdles Kick your leading leg straight forwards over the hurdles, with your heel leading Try to get your leading leg back down to the ground quickly after each hurdle

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whilst still having the choice of

Communicate in a co-operative and friendly manner with others Encourage others to challenge themselves and achieve the best time they can Give others positive and constructive feedback on their effort and technique

Choose the best distances between, and height of, hurdles to challenge yourself Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Challenge yourself to your maximum ability Focus on improving your own personal best Don’t give up or cheat if the challenge gets difficult

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2 cones, 4 hurdles (two-way or foam wedge/plastic hurdles, if available), stopwatch, tape measure (optional)

Place a cone as a starting mark, a hurdle 10m ahead of it, 3 more hurdles 5, 6 or 7m apart (choose your distance between hurdles and their height) and a final cone another 10m ahead of the last hurdle

Practise walking to the side of the hurdles (to the right if you prefer to lead with your right leg and vice versa) with only your trailing leg going over the hurdle

Build up the walk to a run and then a sprint Ask someone to time how long it takes you to run over all the hurdles Following a recovery, make further attempts to try to beat your personal best time Record your best time as a future target to improve upon

Choose a distance between the hurdles that allows you to use 3 full running strides between them

Try to use the same trailing leg each time over the hurdles After your leading leg touches the ground to the side of the hurdle, try counting the

rhythm ‘1, 2, 3, over’ Think of running over the hurdles, rather than jumping Place your leading leg beyond the hurdle before pulling the trailing leg through Push the knee of your trailing leg forward, with the knee bent and the ankle tucked in Swing the knee of the trailing leg to the side of your body and back into the line of

running

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whilst still having the choice of

Communicate in a co-operative and friendly manner with others Encourage others to challenge themselves and achieve the best time they can Give others positive and constructive feedback on their effort and technique

Choose the best distances between and height of hurdles to challenge yourself Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Challenge yourself to your maximum ability Focus on improving your own personal best Don’t give up or cheat if the challenge gets difficult

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1 cone, 4 hurdles (two-way or foam wedge/plastic hurdles, if available), stopwatch, tape measure (optional)

Place a cone as a starting mark, a hurdle 10m ahead of it, 3 more hurdles 5, 6 or 7m apart (choose your distance between hurdles and their height) and a final cone another 10m ahead of the last hurdle

Run as fast as you can over the hurdles, trying to get the same leg going over first each time

Ask someone to time how long it takes you to run over all the hurdles Following a recovery, have further attempts to try to beat your personal best time Record your best time as a future target to improve upon

Choose a distance between the hurdles that allows you to use 3 full running strides between them

Try to lead with the same leg each time over the hurdles After your leading leg touches the ground over each hurdle, try counting the rhythm

‘1, 2, 3, over’ Think of running over the hurdles, rather than jumping For the leading leg, think of picking your knee up quickly with a bent leg Kick the leading leg straight forwards over the hurdle, with your heel leading Try to get your leading leg back down to the ground quickly after each hurdle Push the knee of the trailing leg forward, with the knee bent and the ankle tucked in Swing the knee of the trailing leg to the side of your body and back into the line of

running

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al le

ng es

s he

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whilst still having the choice of

Communicate in a co-operative and friendly manner with others Encourage others to challenge themselves and achieve the best time they can Give others positive and constructive feedback on their effort and technique

Choose the best distances between and height of hurdles to challenge yourself Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Challenge yourself to your maximum ability Focus on improving your own personal best Don’t give up or cheat if the challenge gets difficult

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stopwatch, tape measure (optional)

Work in small groups of 4-6 In running lane 1, place a cone as a starting mark, a two-way or foam hurdle 10 metre

ahead of it, 3 more hurdles 5, 6 or 7m apart (choose your distance between hurdles and their height) and a final cone another 10m ahead of the last hurdle

Set up the same equipment, in the same way, in lane 2, directly beside lane 1 Split the group evenly so that half the group are standing in single-file in lane 1 and the

other half in lane 2 at the other end of the hurdles facing the runners in lane 1 Start with the first runner in lane 1 and run as fast as you can over the hurdles one at

a time in a shuttle relay Touch the next person facing you on the shoulder to start them on their run Ask someone to time how long it takes the whole group to run over all the hurdles,

or time it yourselves Following a recovery, make further attempts to try to beat your best group time Record your best time as a future target to improve upon

Choose a distance between the hurdles that allows you to use 3 full running strides between them

Try to lead with the same leg each time over the hurdles After your leading leg touches the ground over each hurdle, try counting the rhythm

‘1, 2, 3, over’ Think of running over the hurdles, rather than jumping them For the leading leg, think of picking your knee up quickly with a bent leg Kick the leading leg straight forwards over the hurdle, with your heel leading Try to get your leading leg back down to the ground quickly after each hurdle Push the knee of the trailing leg forward, with the knee bent and the ankle tucked in Swing the knee of the trailing leg to the side of your body and back into the line of

running

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Communicate in a co-operative and friendly manner with others Encourage others to challenge themselves to achieve the best team time Give others positive and constructive feedback on their effort and technique

Choose the best distances between and height of hurdles to challenge yourselves Set yourselves realistic and achievable goals Keep re-evaluating and setting new goals

Challenge yourself to your maximum ability Focus on improving your own personal and group best Don’t give up or cheat if the challenge gets difficult

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