DPS article

Steeplechase is a track event in which you require a unique blend of multiple talents. As a steepler, you will need the finishing speed of a sprinter, the stamina of a cross-country runner and the strength and flexibility of a 400m hurdler. Because of the specificity of this event, you need to develop large amounts of strength, skill and flexibility. These skills can be developed in a variety of different ways, from strengthening and conditioning sessions in the gym to develop strength, mobility work to aid your flexibility over time and technical sessions to perfect you barrier hurdling and water-jump technique.

One of the first phases of beginning to learn how to steeplechase, is to learn how to hurdle. This should be done in the speed endurance phase of training over the winter. Technique, volume and rhythm are the key aspects of this phase. Muscle memory drills can be done in relatively high volumes, twice a week at most. These drills should be combined with wall drills and actual hurdling similar to that used by intermediate specialised hurdlers.

Rhythm hurdling is most effective after a long run, an example of this would be to run 4 miles at a moderate pace, and at the end of the run, come on to the track and run a steady 800m with 4 hurdles per lap. This will enable the athlete to feel how they would during a really steeple race. The lactic acid in the athletes legs will show the trueness of their hurdling technique. Intermediate hurdles should be used for this as the athlete will be very fatigued and these hurdles will fall over when hit, however a steeplechase barrier will not! The coach should emphasise an early take off on approach to each hurdle, to enable enough clearance room when hurdling proper barrier, this also keeps your hip line as flat as possible over the hurdle/barrier. The athletes lead leg should be on it’s way down as the athlete goes over the hurdle. This will insure consistent rhythm so the athlete spends less time in the air.

Phase two of steeplechase training will feature in the next issue of Running Kernow. Here we will talk about the importance of mind-set when competing.

Heading: Thrill of the chase.


Pull quote: "Rhythm hurdling is most effective after a long run"