LaRon Bennett, Asst Coach – Sprints/Hurdles, Virginia
This video is a segment from one of the 144 Videos in Glazier Drive Track & Field. Explore coaching clinic replays, practice plans, skill development videos, and more. Click here to see all that’s included.
This coaching presentation breaks down race strategy for 100-meter sprints and hurdles, using two different athlete types as examples.
100-Meter Sprint Strategy: The coach explains four distinct phases:
- Drive Phase (8-10 steps): Athletes generate maximum power from the start
- Acceleration (around 15-17 meter mark): A small transition window where hips rise forward
- Top End Speed (held for only 10-20 meters): Elite sprinters like Usain Bolt can hold this for about 20 meters, while average sprinters maintain it for 10-15 meters
- Deceleration: Everyone slows down after top speed; success comes from maintaining form and slowing down less than competitors
The coach emphasizes that timing these transitions is critical, especially in shorter races like the 60-meter dash where the window is compressed.
110/100 Hurdle Strategy: The presentation divides the hurdle race into key sections:
- Start to Hurdle 1: Use power and speed to set up proper steps
- Hurdles 1-3: Establish rhythm and fix any technical errors early
- Hurdles 3-5: The most important transition phase where races often fall apart
- Hurdles 7-10: Maintain tight form as speed increases and hurdles come up faster
- Finish: Sprint aggressively off the last hurdle through the line
Training Tips: The coach recommends using “discounted hurdles” in practice (progressively moving hurdles closer by half-foot increments) to help athletes develop faster turnover, while racing at regulation spacing. He also stresses proper finish technique—leaning the chest forward rather than diving or reaching with hands.