Lesson 1, Topic 1
In Progress

Steeplechase

Steeple Chase Hurdle

Which hurdle events have the same height as steeple ?    

  • 100 / 110 / 400 m hurdles (weight: 10kg)  
  • steeple chase hurdle  (weight: 80-100kg)  

Steeple chase track water jump inside the bend

Water Jump on inside bend

Water Jump for Steeple Chase track

Water Jump for Steeple Chase Track

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Distance to be covered:

  • Take Off before obstacle: 1.5 – 1.8 m
  • Landing after WJ obstacle: ca.  3.0 m

Steeple Chase 4 Technical Models

A. RUNNING V3000m PB between the barriers (approx. 80m)

1.) BARRIER CLEARANCE

  • takeoff
  • clearance
  • landing phases 

 2.) WATER JUMP CLEARANCE

  • takeoff
  • clearance
  • landing phases 

3. BARRIER SKIM TECHNIC

  • takeoff
  • clearance
  • Foot “placement” on obstacle
  • landing phases

4.) WATER JUMP STEP ON

  • takeoff
  • clearance
  • jump
  • landing phases

Barrier Clearance

To minimize the loss of horizontal velocity the clearance is low

  • Any upward movement of the CG reduces the horizontal velocity

Increase of running velocity before the steeples / water jumps to

  • Take off more in front of the barrier (Men: 1.5 – 1.8m)
  • Reduced  push of angle
  • Lift of CG in steeple still 5 – 10 cm higher than in 400m Hu / same hurdle height: Respect for rigid obstacle, Lack of clearance technique, Lack of flexibility (hamstrings; adductors) §Lower running velocity / push-off closer/steeper push of angle / more lift of CG.

Barrier Clearance

  • Lead leg is actively lowered after clearance
  • Landing approx. 1 – 1.2 m behind steeple
  • Reduction of breaking force with landing almost in the vertical projection of the CG
  • Transition to the running stride is quick

Neuronal Variability

  • Ability to clear the steeple / water jump with both legs under fatigue

Neuronal Variability Ability to clear steeple / WJ with both legs under fatigue

Ability to clear the steeple / water jump with both legs under fatigue

Skim Technique

  • Runner places his / her swing leg on the obstacle without “loading” the swing leg
  • Landing with push-off / trail leg behind the obstacle

Technical Variation for

Beginners

Emergency Technic “Safety”

  • with the “weak” / poorer coordination leg
  • under fatigue 

Disadvantages

  • Higher lift of the CG reduces the horizontal velocity (Vhor)
  • More powerful push-off needed (Speed Strength [Endurance]) –
  • increased drop height load/landing “amortization”: Plyometric load, Structural load

Barrier & Water Jump Technique

Reserve for further performance improvement

Technique Index

  • 3000m / 3000m Steeple: 0.93 – 0.96
  • Time difference approx.: 20”-40”

Water Jump

  • Approach
  • Step on the obstacle
  • Jump over the water pit
  • Leaving the pit

Step on the obstacle / Jump

  • Foot of the swing leg (still bent at the knee joint) is placed “gently” onto the front upper edge of the obstacle in between the heel and mid-foot “Rolling” action towards an active forward push off from the rear upper edge of the beam (spikes !!!)
  • Push of leg Extension (foot/knee/hip) as complete as possible •
  • Timing of push-off: “late” = predominant forward 

Step on the obstacle / Jump

•To reduce the loss of horizontal speed by keeping the CG  low over the steeple the athlete

  • Bents the knee of the swing leg (placement & vertical)
  • Leans forward with the upper body
  • “Late” frontward push from the beam

Steeple Chase

Water Jump Step On Technic

Water Jump: Step on vs. Clearance

Disadvantages of Step on

Higher lift of the CG causes a reduction of Vhor

More powerful push off needed (Speed Strength End.)

Increased Drop Height load / landing “amortization”

  • Higher Plyometric load
  • Longer contact time (landing)
  • Higher Structural load