Let's start by specifying that, unlike the other fast running disciplines, the obstacle course (hs) requires a demonstrative precision and an "accuracy so high that, even if deepening the topic in detail, it would be almost totally useless for strictly progressive purposes. didactic, therefore executive, of the athletic gesture. Ultimately, in the following chapter, the fundamental principles and characteristics of the obstacle course will be described, but without going too far into the merits; to acquire specific and in-depth technical and methodological knowledge it would therefore be necessary to cultivate the discipline on the head, supported by a sports technician specialized in athletics.
Preface
The obstacle courses of athletics are framed as fast races and, at a competitive-professional level, include 2 disciplines: high obstacles (men's 110m and women's 100m) and low obstacles (400m).
The difference between the flat fast run and the obstacle course basically consists in the ability to overcome repeated obstacles, of the same height, similarly distant from each other, maintaining the greatest possible speed; the presence of obstacles implies A RIGIDITY "OF THE RELATIONSHIP BETWEEN WIDTH OF THE PITCH AND DISTANCE OF THE OBSTACLES, WHICH MAKES A MODIFICATION OF THE TECHNIQUE OF THE FAST RUN.
In the men's 110m, from the start to the 1st obstacle there are 2 rhythmic possibilities: 7 or 8 steps, but among the fastest athletes the second proposed choice stands out considerably. In the women's 100 there is a "single 8-step solution, while in the 400m the number of steps between the start and the first obstacle depends on the rhythm used subsequently between the obstacles themselves with a" RELATIVE type amplitude (from 2.5m to 1 , 9m for a number ranging from 13 to 17 intermediate steps).
NB. The choice of the athlete must be oriented as much as possible to the natural amplitude sustained in the tests on the plane and, in the case of an intermediate number (eg. 14-15 steps), at the youth level there is a tendency to prefer the number of steps that favor frequency rather than amplitude.
Among the cadet competitions there is also a 300m obstacle competition, which uses 7 barriers of 76cm; it is characterized by an almost straight start with the first obstacle at 50m, and the others interspersed at 35m. In this competition, the indications for 400m are valid with the exception of the attack on the first obstacle which involves about 3 extra steps; for the purpose of a correct development it is advisable to: always use an odd number of steps, in order to always use the same leg attack (better left), choose a "sustainable amplitude until the end of the race, develop a technique of attacking the obstacle with both legs but, during the training phase, NEVER alternate (perform the exercises first all with the left leg and then all with the right leg).
Training of the passage of the obstacle in the fast obstacle course of athletics
The passage of the obstacle differs in 4 phases:
- 1st phase or attack on the obstacle: the knee of the first leg must be as high as possible when the second leg, straight towards the obstacle, comes off the ground; the angle of the knee is very closed as the foot moves under and forward of the knee
- 2nd phase or overcoming the obstacle: the foot that has overcome the obstacle is already pointing towards the ground, the arms folded open outwards with the elbows upwards and the hands bent forward downwards; the thigh of the second leg is parallel to the barrier
- 3rd phase or landing: the grip with the ground takes place in the forefoot and with the limb completely extended, requiring the cushioning ONLY of the ankle joint; the contact time is short, as long as there is the right balance of body segments (obtained and maintained between the 1st and 2nd phase)
- 4th phase or resumption of the run: the second leg, called the return leg, is tightly closed at the knee and with a continuous movement advances upwards taking up the running line, determining the first step of recovery.
In the 400m obstacle course each barrier presents a different situation, such as obstacles in curves, faced alternately and at different speeds from the 1st to the 10th obstacle.
Exercises for the improvement and consolidation of the technique of passing the obstacle
Imitative exercises: they are gaits with or without obstacles that conclude the warm-up of the specialty; in the youth categories they are highly training while in advanced athletes they act as a targeted warm-up. Exercise of first leg, second leg and central passage; in advanced athletes they must be performed ONLY if necessary.
Analytical exercises: they perfect the technique by using obstacles of different heights and which have different distances between them (more or less steps); they too, in the youth categories are highly training while in advanced athletes they act as a targeted warm-up
Synthetic exercises: they represent the gradual passage between all the analytical exercises and the rhythm of the competition
Rhythmic exercises: 100 and 110 obstacles: keeping the rhythmic action unchanged, distances and / or heights of obstacles can vary; 400 obstacles: with a lower number of steps that allow you to develop an "amplitude similar to that of the race but with more obstacles available. They are useful for preparatory cycles, while for the advanced athlete only for the pre-competitive cycle; they are the primary structure of training with a maximum of 40-50hs per session.
Rhythmic competition exercises: race distances and heights are respected with repetitions that may include all or part of the race; they are the exercises most correlated with the race pace and are fundamental in the pre-competitive and competitive cycles. Max 20-25hs per session.
Gaits without hs of pace: exercise of first leg, second leg and first + second leg together; the first two exercises can be performed with normal gaits, such as step and deadlift and with rebound on the foot of the supporting limb.
Gaits with hs: exercise of the first leg, second leg and middle ones; in these exercises the obstacles are placed at 100-150cm and the execution with simple movements or with bouncing of the support foot.
NB. The analytical exercises, the synthetic ones, the rhythmic exercise of the 400m obstacles for advanced athletes and the rhythmic exercise in the 150m curve with hs are topics that, as anticipated in the introduction to the article, deserve to be addressed directly on the field and alongside a specialized technician In this chapter, even mentioning them would only risk creating confusion among novice readers.
Youth training planning
The planning of youth training is, as for the other disciplines, a difficult topic that MUST be at least "sketched out"; not so much for the technicians, as for the students, it is necessary to transmit the right guideline for an effective but safe planning of the "training in relation to the" age and level of preparation of the athlete.Obviously it is not possible to report ALL the preparation cycles in relation to the different categories, therefore below we will cite only a couple of examples (in my opinion, the most delicate): Annual cycle for students NOT evolved in 110 / 100m obstacles and cycle annual for seventeen-year-olds 400m hurdles.
Students 110 / 100m hurdles
Seventeen year old 400m hurdles
Introductory cycle
Bibliography:
The Handbook of the Athletics Coach - First part: general information, races and walking - Study & Research Center - pag. 69-84.
