Strength and Conditioning Programme for a Female Sprint Hurdler

1
Strength and Conditioning Programme for a Female
Sprint Hurdler
2
Presentation Outline

• Introduction to Sprint Hurdles
• Needs Analysis
• Biomechanics
• Physiology
• Injury Analysis
• Athlete Assessment
• Periodised Plan
• Summary

3
Sprint Hurdles

• Olympic event Indoor Event
• Outdoors Males110m, females100m
• Indoors Males Females 60m
• 2 seasons UK Indoors Jan-Mar
  Outdoors May-Aug
• Number of hurdles 60m 5, 100m 10
• Height 0.84m
• Distance to first hurdle 13m
• Distance between hurdles 8.5m
• World Record set at 12.21 (1988)

4
Needs Analysis
Movement Analysis Predominant Muscular Use
Upper Body Shoulder Complex Pecs, Deltoids
Upper Body Traps, Rhomboids 60 MVC
(Hinrichs, 1985 Luhtanen, 1978)
(Hinrichs, 1985 Luhtanen, 1978)
Pelvic Stabilisers
Hip Flexors Rectus Femoris, Sartorious
(Young, 2001)
Hip Extensors Gluteals Hamstrings
(Young, 2001)
(Frick, 1995 Vonstein, 1996)
Knee Extensors Quads
Knee Flexors Hamstrings
(Frick, 1995)
(Zatsiosrky, 2000)
Dorsi Flexors Tibialis Anterior
Plantar Flexors Gastroc Soleus
(Zatsiorsky, 2000)
(Nummella, 1994)
5
Needs Analysis

• Common Injury Sites
• (DSouza, 1994, Yu et al. 2008)
• Shin
• Ankle
• Knee
• Hip
• Back
• Hamstring
• Foot
• Thigh
• Shoulder

• Physiological Demands

(Arsac, 2002 McBride, 1999 Delecluse, 1997
Astrand 2003 Brooks, 2005)
6
Strength Power

• Why train Strength?
• Maximal squat strength correlated to sprint
  performance (Wilsoff et al 2004, Almaasbakk,
  1996 Hoff, 1995)
• Muscle fibre recruitment type
• (Kreamer, 2004 Andsersen, 2005)
• Why train Power?
• Power is highly and positively correlated to 1RM
  (Asci Acilda, 2007)
• SAID Principle OLs (Bompa, 1983 Fleck, 2003)
• PSTr (Tuomi et al, 2004)
• Pmax (Comie 2007)

7
Plyometrics

• Why train plyometrics?
• Increase power of subsequent movement (Beachle et
  al, 2008)
• Muscle stiffness tendon compliance-SSC
  (Zatsiorsky Kraemer 2006)
• Increase RFD more force in less time (Matavulj
  et al, 2001)
• Reduced GCT (Rimmer Slievert, 2000)
• Jump squats _at_ BW sprint performance (Cormie
  2007)
• (Completed under supervision of coach)

8
Summary of Goals

• Increase Power (OLs Plyos)
• Increase strength (1RM)
• Prevent Weight Gain
• Increase RFD
• Improve elastic energy (GCT RSI)
• Increase pulling force with arms
• Increase rotational control
• Prevent re-injury (prehab exercises)
• (Agreed with coach, athlete and SC)

9
Evaluating Performance Parameters
10
Periodised Plan
11
Macrocycle
(Hoffman, 2002)
12
3 Month Plan
13
Summary Progressions

• Low SC age helped increases (should continue)
• Progress periodised model (more complex)
• Include plyos as a complex
• Progress to more sport specific exercises

14
References
15
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16
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