What is the best way to jump over a hurdle while you are sprinting and still be able to stay in control?
349014
The trick is to keep your jump as much like a regular stride as possible, so that you are almost stepping over the hurdles instead of jumping them.  Kick your lead foot straight out ahead of you and over the hurdle, reaching the same side hand towards your extended foot.  Your following leg should bend at the knee and flex out to the side from your hip, so the leg is even with your hips, tucked up to the side to make it over the hurdle.  You should land in stride on your lead foot and untuck your following leg to throw it forward into your next stride -- which may be another hurdle, depending on the event.  You can practice by just stepping over some low obstacles, making sure you get your form right, then gradually increasing the height until you're jumping over things on the run.  When you break out the actual hurdles, I'd recommmend practicing on the grass at first, since you may take a few tumbles until you get your form right and your stride timed.  Good luck.
474447
mmmm... first: Never do anything that u know that u can do. second: the pk is not only from high heights, u can do it without a suicidal hole beetwen, just try that crazy gap when u can jump the same height at the floor. third: have fun :-)
949740
I answered your other kick-over question. :)\n\nCartwheels, one of the many building blocks in gymnastics!\nStart in a lunge.\n(With whatever hand you right with or you prefer, but lets use the right hand)Reach forward with that arm, kick up with the opposite leg (which would be left in this case). Other hand should follow right after that, quickly, touching the ground, and then your right leg should come up too. You should be in a straddle handstand. Then, land the same way you came, your legs will be falling back into place, only on the opposite side of where you started. Probably sounds complicated but once you do the steps all together it won't seem like that and it moves very quickly. Think hand, hand, foot, foot. You can use tape on the ground to guide you.
851674
Making to Regionals is good,Congrats. nothing is a fluke. my male hurdler made it to OFSSA every year since I started coaching him in grade 9 and came 5th at OFSSA after starting hurdles for 1st time 5 weeks before.\nLead Leg Drills: \n Set up 5 to 6 hurdles 6 to 8 feet apart   Set the hurdle height lower than race height; so ladies 30" and men 33" - 39"  Practice snapping your lead leg over the hurdle and back down to the ground, but this time try to take three small steps before you reach the next hurdle.\n\nTrail Leg Drills:     \nTake a hurdle: girls place the hurdle at race height. boys place the hurdle so that it is even with the bottom of your groin. Lean forward as if you were hurdling grab hold of a fence, wall, or another hurdle. Place you lead leg beside hurdle and snap your trail leg over the hurdle.\n* First, the hurdles must be brought in closer. Shorten the distance between the first and second hurdle so that you can 3 step without bounding.\n* Use your feet to walk off the distance you moved the hurdle from the original marks, now walk off the same distance for all of the other hurdles.\n* Run these in practic till in feel like you are getting too close to the next hurdle then move all the hurdles a step forward.\n* The transition takes time, do not force the 3 step, so "just run" go over the hurdle with what ever leg comes up. Eventually 3 stepping will occur by itself. \n\n\n 300-400M Hurdles running drills\n\nFirst 6:  - The first six hurdles are setup on the marks. The first six hurdle are then ran at race pace to build rhythm.\nRun 5 to 7 of these to build rhythm and strength.\n\n Last 3:  \n- The last three hurdles are setup on the marks, used for 300 hurdle training to build strength.\nRun 3 to 5 of these to build strength.
728974
juggling or keeping up...start by dropping the ball to your foot - shoelace and kick it up to you and catch and drop,again.. then start by using your tigh, chest and keep it up as much as possible..at first you'll do a couple then you start building up and the better you get at it..the more ball control you have...youhave to have a feel of the ball when you kick...that is the secret..feel and control..then start using both of your feet..its hard at first,but you'll get better with time.PRACTICE EVERYDAY..ALSO HIT IT AGAINST A WALL RETURN FOR BALL /FEET DRIBBLE.
303948
Reguarding the last 3 steps of your run up, the first 2 should be lengthened slighty and the last (your take off step) should be shortened. This firstly lowers your centre of gravity (the longer steps) and then heightens it (in the short step) so as you take off your centre of gravity has an upward momentum which will increase the height of your jump. You should just reach top speed before take of which means you requir 30-35m in your run up to fully accelerate. Training should include a good plyometric session a week (with a rest or light day after to recover from the high impact drills) include tuck jumps (eg 3 sets of 20), single leg hops over 25m (timed-to focus on speed), burpees etc. Also, use a reduce run up (say 7 strides) plce a high jump mat on the pit and aim to jump over it - this will encourage height into your jump.
888896
I would pratise on the trampoline..strenghten your legs for higher jumps
203677
Start slow! That is the first thing. Condition your muscles to get used to this activity you are about to start. Get out and ride, get on a bike! Start slow, maybe you can only do a couple miles, maybe you can do 15. Don't sprint your practices, this is a distance race, you won't sprint until the end.\n\nAlso, do some hill workouts on days you feel good for it. They are intense, and will help you a lot in the races to more efficiently use energy that you have for that final sprint if needed.\n\n-Tom
1028233
all u need to do is keep ur balance if u just keep ur balance on the board ...u won't have any problems ...and to get more speed u can always try the trick tic tac....or just lean from side to side
573694
Well lets ee... everyone starts off not doing so hot in track and the gradually their times decrease and distance grow....if you are doing the high hurdles, the high jump and the shot could be taking some of your energy... or you could practice harder and gain endurance... alway practice one race over what you actually run and you will feel energized! In the hurdles make sure to come out strong, attack, and get low...the 800 also takes endurans.. well i'm sleepy so buh bye
764956
Endurance exercise can help improve both speed and strength. Do each of the follow for minute and march in place for a minute keeping the knees lifted inbetween each move.\n\nPretend Jump Shot - lead with the left foot first and then the next minute lead with the right\n\nShuffle back and forth three steps to each side and stay low like you are almost squatting\n\nQuick Feet - the legs wide run in place as fast as you can while staying lower in a squat-like position\n\nJump Rope\n\nLateral Leaps - pick up the right leg leap to the right and then back to the left\n\nTire Jumps - leading with the right foot step forward like you are stepping into a tire and then bring the left foot forward, right foot back and left foot back. be sure to really pick up the feet (remember up over the tire) and pick up the pace to a run and than switch the next minute so your left foot is leading
363032
Try these before you run:\n\n1. Do a forward lunge as far as you can go. Be sure to keep the heel down on the leg in back. Keep the toes down as you bend the leg in front. When you feel the stretch, hold for at least 10 seconds, then switch legs. \n\n2. Lay down on your back. Pull one leg across the other until it faces out from your torso (or as far as it can go) So one leg is sticking out and one is down like normal. You might feel a little tingle in yur foot at first. Hold this position for at least ten seconds, then swap legs.\n\n3. I call this reverse lunge:\nBend the knee in back and stick the one leg out as far as you can like you are taking a giant step, being sure to keep your toes down. Hold for 10 seconds. Now shift your weight forward, bending the front leg but not the back, until you are doing a lunge like in #1. Hold fr 10 seconds. Switch back, then switch legs and repeat.\n\n4. Sit on floor or mat with knees straight. Reach toward or beyond toes or bring torso toward legs. Hold stretch for atleast 10 seconds. Spine should be kept straight. Keep knees straight by tensing Quadriceps. \n\n5. Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs for at least 10 seconds each (as usual)\n\nHope this helps!\n\np.s. if the first steps are agony, try walking to warm up and gradually increasing speed unti you are running -OR- lungewalking the first steps
280091
First of all, train yourself by running in longer distances. Like train in running the 300 meters. That way, if you do it right, you'll never have to stop sprinting the whole 200 yards. You'll also have to learn how to run properly. Be sure you're running on the balls of your feet and that you're leaning forward a little.
554405
try swimming or skipping
556335
eat healthy. stretch REALLY good. drink a lot of water or gatorade. pace yourself, but sprint the last lap...also, keep a consisten breathing pattern: in through your nose, out through your mouth. last, do your best. Good luck!
454607
Jump... otherwise you will always be on\nground level.
118907
Practice, practice, practice.\nJumping on a trampoline has improve vertical leaping.