Athletics Weekly – July 03, 2019

H

URDLING technique seems

not to be a high priority for

a number of elite male

and female steeplechasers

and this transfers through the

various levels of the event. However,

it makes sense that to be able to

smoothly tackle the barriers will

not only save vital time but will

potentially reduce fatiguing the

body and notably the legs through

stuttering and heavy landings.

Speaking of the latter – and

something which may not be so

obvious – is the potential need for

steeplechasers to train to withstand

the forces involved on hurdle

clearance and notably from the

water jump. Researchers in Sports

Biomechanics looked at the take-

off and landing forces that male

and female steeplechasers have to

overcome.

Many coaches and athletes will

be familiar with the concept of

multiples of body weight that, for

example, the triple jumper needs to

withstand – estimated at a massive

16 times for the hop, for example

• but less so with the “chase”. The
  sports scientists discovered that
  for the water jump clearance, up
  to seven times body weight may
  have to be dealt with on landing.
  Whereas for “dry” barrier clearances
  estimated landing forces ranged
  from 4.41 times body weight for
  males to 4.21 times for females.
  The researchers also looked at

take-off forces and estimated that

peak vertical forces were 4.25 and

3.82 times body weight respectively.

The “steeplechase forces”

compared to the circa 2.5 times

body weight landing forces

experienced when running normally

(or in the case of the research on a

treadmill).

It would therefore make sense

for steeplechasers to plyometrically

and eccentrically train to not only

develop a greater capacity to

withstand force but to also generate

it (for take-offs). Suitable exercises

could include eccentric emphasis

“drop and block” jumps, where the

athlete jumps from a platform

60cm plus high and blocks the

landing with minimal knee bend

(they do not return energy into

another jump) and hops forwards

from a lower platform (circa 20-

30cm). Additional emphasis on

hurdle technique and regular hurdle

drills will also technically and

conditioning–wise improve event

performance.

PERFORMANCE WARM-UPS

Chasing improvements

STEEPLECHASERS

SHOULD IMPROVE

THEIR PLYOMETRIC

ABILITY AS WELL AS

THEIR HURDLING,

WRITES JOHN

SHEPHERD

EXERCISE FOCUS LEG CYCLE DRILL HOLDING BAR

Exercise type: sprint/running drill

Suitable for: runners of all speeds and

distances, jumpers and javelin throwers

Difficulty level: suitable for all

Benefits: improved running posture and

the development of the hip muscles –

which are key to running

How to: hold a light bar 3kg-5kg overhead

and while maintaining an upright torso

with head looking forward, run forwards

by focussing on pulling the foot over the

mid shin with each stride. Hold the toes

up and increase speed and stride length,

focussing on pulling the heel from the

rear of the body to the front. Foot contacts

should be “sharp”. A coaching cue could

be “think pushing the pedals round on

a bike”.

There are many variants to this

exercise. For example, you can lift the

foot higher and cycle the foot closer to

the knee. When doing this version, avoid

sitting and leaning back and focus on

working the heel to the front in a dynamic

cycling motion so as to pull the body

forward.

How many: Try 4x20m with enough

recovery to ensure no performance

drop-off.

SPRINTERS’ physiques change over

time and from one generation to

the next. According to research

from the IAAF it seems that the

squatter powerhouses of the past

are being supplanted by muscled

but more linear and leaner shapes

which reflect Body Mass Index (BMI)

changes.

The IAAF research discovered

the BMI of elite male sprinters in

the first decade of this century was

23.8, whereas from 1990-99 it was

23.1 and from 1980-89 21.9. Okay,

there are problems with using

BMI but it can be argued that the

change indicates a slight decline

in muscle mass (of in this case

already well-muscled individuals).

Overall the IAAF states: “It appears

the influence of muscles mass

on sprint performance is less

important, with taller, more linear

sprinters achieving greater success.”

Does body size matter for

male sprinters any more?

Harry Aikines-

Aryeetey: not

a shrinking

sprinter

Steeplechasers

absorb big

landing forces

MARK SHEARMAN

MARK SHEARMAN