Hardles: Definition, Techniques, and Rules

The Definition of Hardles

Hardling is one of the running numbers contained in Athletics. Language Running Obstacles can also be interpreted as a sprint that travels a certain distance by jumping over the obstacles as the high hurdles that have been set in the rules of the race. The movement of the hurdles should be act as fast as possible. Running number of obstacles consists of running 110 m hurdles, with a height of 3 feets (1,067 m), 400 m men with a 0.914 m obstacle height, while for a women's 100 m hurdles with an obstacle height of 0.840 m, and 400 m with a height of 0.762 m.


Basic Hardles Techniques


Basic Hardles Techniques

Hardling well and correctly, then we must know first the basic techniques in doing hardling, we refer to the explanation as follows.

Women's 100 Meter Harder and 110 Meter Men

Basic Hardles technique 100 meters for men and 110 meters for princess:

  1. Hardling starts from start, which is using start squat.
  2. Run quickly toward the obstacle, with the body slightly tilted forward as it jumps and the lead foot is straightened.
  3. The position of the hand on the side of the body opposite to the lead foot, swinging forward and balancing body movement.
  4. After crossing the obstacle, moving the lead foot down, back to track, forward, and toward the next hurdle.
  5. The feet that follow step forward in the direction of the next obstacle.
  6. Sprint strongly and quickly between obstacles one with the next hurdle.
  7. The position of the shoulders and hips is maintained to keep parallel with the obstacles, while the position of the body slightly up and down when crossing the obstacles.
  8. The movement ends on the landing where the legs are straightened, while the hind legs are raised high.

Basic Hardles Techniques



Introduction Phase Or Stage In Hardles Technique 100 m

Important factors in hardling include step setting, tempo, and step length that support running technique. Hardling technique is closely related to sprint technique, because successful pehardling must be a reliable sprinter. In addition, the two techniques have similarities in terms of pressure on knee removal, straight-leg arrangement, and hand movement. Each phase requires good movement coordination of each component.

Start Phase Towards the First Hurdle

  1. After starting and approaching the first hurdle, then start by lifting the waist high and far enough away from the obstacle to be traversed.
  2. The knee is held high, raises the thighs that lead above the horizontal line, kicks the heels forward to stretch the legs, and straighten the knees across the obstacles.
  3. The knee of the foot is held high while running.

Phase Passing Obstacles

  1. Beginning with fast leg movements and lifting the knee as it approaches obstacles.
  2. The sooner the obstacles approach, the further the jump should begin. As you jump, your hands and feet are moved very hard.
  3. When above the obstacles, the gait trajectory is made as low as possible and the position of the body is slightly leaning forward and the knee is slightly bent.
  4. Arm serves to help balance when above the obstacles. The goal is that the body quickly returned to the position of motion thrust forward.
  5. Pulling forward, foot used to resist. How to rotate the foot to the side, in a position elevated height.
  6. After the lead leg passes through the obstacle, in a fixed position straight, it is immediately lowered, and followed by the foot that follows.

Landing Phase

  1. Straight leg position when landing.
  2. The feet that follow (hind legs) remain elevated high. The goal is to be able to move freely reaching forward to make long strides. In this position the knee of the hind leg is buckled.
  3. The position of the body is leaned forward.

Running Phase Between Obstacles

  1. Running on the hardling, either from the start position to the first hurdle or from one obstacle to the other, requires different foot counts between the runner and the other runner, then Hardling well and correctly following its stages:
  2. The runner uses 8 steps from start to first hurdle. At the starting position, he should place the lead leg behind and the foot that follows in front.
  3. The runner uses 7 steps from start to first hurdle. This method is usually chosen by runners who have long legs, where the lead foot is placed in front.
  4. Runners use 9 steps, usually applied to beginners.

Things to watch out for after going through obstacles.

  1. Trace the foot that leads to the surface of the track as fast as possible after jumping over each obstacle.
  2. Move hands and feet that follow through obstacles as quickly as possible.
  3. After the lead foot lands, immediately take three steps between obstacles.
  4. Move quickly between obstacles to the finish line.

Final Phase

  1. This phase begins after the lead foot (front foot) gets through the final hurdle and lands. The next step is explained below:
  2. Leaned forward. At the same time, follow the foot that follows (hind legs) forward.
  3. Push out the chest and run as fast as you can towards the finish line.

Hardles 400 Meters

400 m Hardles numbers are based on long sprints (400 m) and hardling sprints (100 and 110 m). Therefore, the runner must be able to jump over obstacles with any foot, travel 400 m on any track, jump efficiently without taking into account the sharpness of the bend, and change the step pattern between obstacles when the fatigue begins.

Basic technique

The 400 m hardling technique is almost the same as the 100/110 m hardling, but not so tiring because the obstacle is lower. For that need to perform basic techniques are:

  1. The position of the body is more upright and not too in the tilt when jumping over the obstacles.
  2. Lifting the lead foot up horizontally and straightening it forward to jump over the obstacle, and reach out and bring the hand in opposite forward position to keep up with the foot movement.
  3. The following legs are buckled on the knee and horizontally forward horizontally to jump over the obstacles. Furthermore, the knee of the foot that follows is rotated upward in after the foot is traced to the top of the track to take the next step.

Introduction of 400 m Hardles Technique

The movement of the feet, hands, knees, and posture for 400 m hardling at each phase is the same as the technique used on 100 m and 110 m hardling. Noteworthy is a technique in replacing the lead foot to jump over the obstacles that are in the corner, because at this number some obstacles are on the bend lintasan. Here are some things to consider in determining the position of the lead foot to jump over obstacles in the corner in order to make the jump properly and safely.
It would be more efficient and comfortable to use the left foot as a leader to jump over the obstacles that are on the corner. Especially when the runner is on a deeper inner track.
The slope of the body to the left inner side while running will help lift the right foot (the foot that follows).

The guide with the right foot becomes awkward but often forced to use, especially on the last corner, when feeling very tired. Be sure to run straight to the obstacles so that the lead foot crosses the obstacle well toward the outer side of the obstacle. Thus, the foot that follows will completely cross the obstacle. Otherwise, the relevant runner will be disqualified.

Rules On Hardles

1. All hardling races, which start from the starting line through the finish line, must be done on their respective tracks.
2. A hardling contestant shall be declared disqualified if:

  • Participants pull their legs off the horizontal plane over the obstacle at the time of surpassing them,
  • Participants jump over obstacles that are not on his track,
  • Participants deliberately dropped obstacles by hand or foot.
  • The number of obstacles passed by participants in the hardling race is 10 pieces, either hardling distance 100 m, 110 m, or 400 m.