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Complete Hurdle Touchdown Times Reference Calculator Men's 55m Hurdles Men's 60m Hurdles Men's 110m Hurdles Men's 300m Hurdles Men's 400m Hurdles

Auto

Auto Auto Auto

Hand

Hand Hand Hand

Women's 55m Hurdles Women's 60m Hurdles Women's 100m Hurdles Women's 300m Hurdles Women's 400m Hurdles

Auto

Auto Auto Auto

Hand

Hand Hand Hand

Auto

Hand

Auto

Hand

Note: The auto timed reference calculators are mostly used for race analysis when using Dartfish or other video analysis software programs. The hand timed reference calculators are helpful to the coach when using a stopwatch to get the athletes touchdown times on race day. The calculators are identical with the exception of a .24 hand time adjustment.

Hurdle Practice Recording Sheets By Event

Men's 55 Hurdles Men's 60 Hurdles Men's 110 Hurdles

Men's 300 Hurdles

Women's 55 Hurdles Women's 60 Hurdles

Women's 100 Hurdles

Women's 300 Hurdles

Men's 400 Hurdles

Women's 400 Hurdles

Men's Special 3 Step/5 Step Overspeed High Hurdle Workout Women's Special 3 Step/5 Step Overspeed High Hurdle Workout

Created by Coach Jeff McAuley

Version 1.0 © Jeff McAuley/ Speed Revolution 2010

Complete Hurdle Touchdown Times Reference Calculator

Created by Coach Jeff McAuley

©Jeff McAuley/ Speed Revolution MEN'S 55M HURDLES This is the men's model for the 55H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 7.30 2.70 3.79 4.85 5.91 6.94 7.30 Cumulative Time <<< Back 1.08 1.06 1.06 1.04 0.36 Splits hhhhhh Other Useful Stats: 1 1 Current Predicted 110H Time= Assuming proper hurdle rhythm endurance training. H1-H5= 4.24 13.72 Equivalent 60mH Time= 7.84 MEN'S 60M HURDLES This is the men's model for the 60H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 8.00 2.76 3.87 4.95 6.03 7.08 8.00 Cumulative Time <<< Back 1.11 1.08 1.08 1.06 0.92 Splits Other Useful Stats: 1 1 Current Predicted 110H Time= Assuming proper hurdle rhythm endurance training. H1-H5= 4.33 14.01 Equivalent 55 mH Time= 7.45 MEN'S 110M HURDLES This is the men's model for the 110H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 15.50 3.05 4.28 5.48 6.67 7.84 9.02 10.22 11.42 12.62 13.86 <<< Back 1.22 1.20 1.19 1.17 1.18 1.20 1.20 1.20 1.24 Other useful Stats: H1-H5= 4.79 Current Predicted 55mH Time= 8.24 Current Predicted 60mH Time= 8.85

(Automatic Times)

Finish 15.50 Cumulative Time 1.64 Splits

MEN'S 300M HURDLES This is the men's model for the 400H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 Finish 40.00 6.80 11.11 15.46 19.90 24.45 29.11 33.91 38.83 40.00 Cumulative Time <<< Back 4.31 4.34 4.44 4.55 4.67 4.79 4.92 1.17 Splits Other Useful Stats: Split at 200 Meters= 26.21 Final 100 Meters= 13.79 1 Current Projected 400H race time for a performer of this ability= 55.94 1 The projected 400mH race time assumes that the athlete is trained mentally and physically to handle the demands of the 400H. MEN'S 400M HURDLES This is the men's model for the 400H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 48.00 5.95 9.72 13.52 17.40 21.38 25.47 29.66 33.96 38.38 42.94 <<< Back 3.77 3.80 3.88 3.98 4.08 4.19 4.30 4.42 4.56 Other Useful Stats: Split at 200 Meters= 22.93 Final 200 Meters= 25.07 Diff. First/Last 200m= 2.14 Split at 300 Meters= 34.99 Final 100 Meters= 13.01 Current Projected 300H race time for a performer of this ability= 34.32 Typical flat 400 meter ranges necessary for this performance: If the athlete has exceptional hurdle skill45.47 To 46.79 If the athlete has a good level of hurdle skill44.46 To 45.47 If the athlete is still learning how to hurdle41.94 To 44.46 ©Jeff McAuley/ Speed Revolution 2010

Finish 48.00 Cumulative Time 5.06 Splits

Complete Hurdle Touchdown Times Reference Calculator

Created by Coach Jeff McAuley

©Jeff McAuley/ Speed Revolution WOMEN'S 55M HURDLES This is the women's model for the 55H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 8.40 2.98 4.14 5.28 6.41 7.53 8.40 Cumulative Time <<< Back 1.16 1.14 1.13 1.12 0.87 Splits Other Useful Stats: H1-H5= 4.55 Equivalent 60mH Time= 9.03

1 1

(Automatic Times)

Current Predicted 100H Time=

14.59

2

Typical Projected Outdoor 100H Time=

14.40

The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression. WOMEN'S 60M HURDLES This is the women's model for the 60H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 9.10 3.01 4.18 5.32 6.46 7.59 9.10 Cumulative Time <<< Back 1.17 1.15 1.14 1.13 1.51 Splits Other Useful Stats: H1-H5= 4.58 Equivalent 55mH Time= 8.47

1 1

Current Predicted 100H Time=

14.71

2

Typical Projected Outdoor 100H Time=

14.52

The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression. WOMEN'S 100M HURDLES This is the women's model for the 100H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 13.72 2.80 3.90 4.97 6.02 7.08 8.13 9.19 10.28 11.38 12.51 <<< Back 1.09 1.07 1.06 1.05 1.06 1.06 1.09 1.10 1.14 Other Useful Stats: H1-H5= 4.27 Current Predicted 55mH Time= 7.90 Current Predicted 60mH Time= 8.49

Finish 13.72 Cumulative Time 1.21 Splits

WOMEN'S 300M HURDLES This is the women's model for the 300H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 Finish 45.00 7.42 12.24 17.15 22.14 27.24 32.47 37.83 43.36 45.00 Cumulative Time <<< Back 4.83 4.91 4.99 5.10 5.23 5.36 5.54 7.17 Splits Other Useful Stats: Split at 200 Meters= 29.48 Final 100 Meters= 17.76

1 1

Current Projected 400H race time for a performer of this ability= 62.94 The projected 400mH race time assumes that the athlete is trained mentally and physically to handle the demands of the 400H.

WOMEN'S 400M HURDLES This is the women's model for the 400H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 53.20 6.36 10.50 14.72 19.00 23.37 27.86 32.46 37.21 42.12 47.21 <<< Back 4.14 4.21 4.28 4.37 4.49 4.60 4.75 4.91 5.09 Other Useful Stats: Split at 200 Meters= 25.30 Final 200 Meters= 27.90 Diff. First/Last 200m= 2.61 Split at 300 Meters= 38.61 Final 100 Meters= 14.59 Current Projected 300H race time for a performer of this ability= 38.04 Typical flat 400 meter ranges necessary for this performance: If the athlete has exceptional hurdle skill50.40 To 51.86 If the athlete has a good level of hurdle skill49.28 To 50.40 If the athlete is still learning how to hurdle46.48 To 49.28 ©Jeff McAuley/ Speed Revolution 2010

Finish 53.20 Cumulative Time 5.99 Splits

Complete Hurdle Touchdown Times Reference Calculator

Created by Coach Jeff McAuley

©Jeff McAuley/ Speed Revolution MEN'S 55M HURDLES This is the men's model for the 55H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 7.50 2.54 3.65 4.74 5.83 6.89 7.26 HAND Cumulative Time <<< Back 1.11 1.09 1.09 1.07 0.37 Splits Other Useful Stats: 1 1 Current Predicted 110H Time= Assuming proper hurdle rhythm endurance training. H1-H5= 4.36 14.10 (Auto) Equivalent 60mH Time= 8.05 (Auto) MEN'S 60M HURDLES This is the men's model for the 60H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 8.40 2.66 3.82 4.96 6.09 7.20 8.16 HAND Cumulative Time <<< Back 1.16 1.14 1.13 1.11 0.96 Splits Other Useful Stats: 1 1 Current Predicted 110H Time= Assuming proper hurdle rhythm endurance training. H1-H5= 4.54 14.71 (Auto) Equivalent 55 mH Time= 7.82 (Auto) MEN'S 110M HURDLES This is the men's model for the 110H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 Finish 15.50 2.81 4.04 5.24 6.43 7.60 8.78 9.98 11.18 12.38 13.62 15.26 HAND Cum. Time <<< Back 1.22 1.20 1.19 1.17 1.18 1.20 1.20 1.20 1.24 1.64 Splits Other useful Stats: H1-H5= 4.79 Current Predicted 55mH Time= 8.24 (Auto) Current Predicted 60mH Time= 8.85 (Auto) MEN'S 300M HURDLES This is the men's model for the 400H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 Finish 40.00 6.56 10.87 15.22 19.66 24.21 28.87 33.67 38.59 39.76 HAND Cumulative Time <<< Back 4.31 4.34 4.44 4.55 4.67 4.79 4.92 1.17 Splits Other Useful Stats: Split at 200 Meters= 25.97 (Hand) Final 100 Meters= 13.79 1 Current Projected 400H race time for a performer of this ability= 55.61 (Auto) 1 The projected 400mH race time assumes that the athlete is trained mentally and physically to handle the demands of the 400H. MEN'S 400M HURDLES This is the men's model for the 400H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 Finish 50.20 5.98 9.93 13.90 17.96 22.12 26.39 30.78 35.28 39.90 44.67 49.96 HAND Cum. Time <<< Back 3.95 3.97 4.06 4.16 4.27 4.39 4.50 4.62 4.77 5.29 Splits Other Useful Stats: Split at 200 Meters= 23.98 (Hand) Final 200 Meters= 25.98 Diff. First/Last 200m= 2.24 (Actual Auto Differential) Split at 300 Meters= 36.59 (Hand) Final 100 Meters= 13.37 Current Projected 300H race time for a performer of this ability= 35.89 (Auto) Typical flat 400 meter ranges necessary for this performance: If the athlete has exceptional hurdle skill47.56 To 48.70 (Auto) If the athlete has a good level of hurdle skill46.28 To 47.33 (Auto) If the athlete is still learning how to hurdle43.65 To 46.28 (Auto) ©Jeff McAuley/ Speed Revolution 2010

(Hand Times)

Complete Hurdle Touchdown Times Reference Calculator

Created by Coach Jeff McAuley

©Jeff McAuley/ Speed Revolution WOMEN'S 55M HURDLES This is the women's model for the 55H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 8.60 2.81 4.00 5.17 6.32 7.47 8.36 HAND Cumulative Time <<< Back 1.19 1.17 1.15 1.15 0.89 Splits Other Useful Stats: H1-H5= 4.65 Equivalent 60mH Time= 9.24 (Auto)

1 1

(Hand Times)

Current Predicted 100H Time=

14.97

(Auto)

2

Typical Projected Outdoor 100H Time=

14.78

(Auto)

The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression. WOMEN'S 60M HURDLES This is the women's model for the 60H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 9.30 2.83 4.03 5.20 6.36 7.52 9.06 HAND Cumulative Time <<< Back 1.20 1.17 1.16 1.15 1.54 Splits Other Useful Stats: H1-H5= 4.68 Equivalent 55mH Time= 8.65 (Auto)

1 1

Current Predicted 100H Time=

15.07

(Auto)

2

Typical Projected Outdoor 100H Time=

14.87

(Auto)

The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression. WOMEN'S 100M HURDLES This is the women's model for the 100H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 Finish 13.00 2.42 3.45 4.47 5.47 6.47 7.47 8.47 9.50 10.54 11.62 12.76 HAND Cum. Time <<< Back 1.03 1.01 1.00 1.00 1.00 1.00 1.03 1.04 1.08 1.14 Splits Other Useful Stats: H1-H5= 4.05 Current Predicted 55mH Time= 7.48 (Auto) Current Predicted 60mH Time= 8.04 (Auto) WOMEN'S 300M HURDLES This is the women's model for the 300H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 Finish 45.50 7.26 12.14 17.10 22.15 27.30 32.59 38.01 43.61 45.26 HAND Cumulative Time <<< Back 4.88 4.96 5.05 5.15 5.29 5.42 5.60 7.25 Splits Other Useful Stats: Split at 200 Meters= 29.81 (Hand) Final 100 Meters= 17.96

1 1

Current Projected 400H race time for a performer of this ability= 63.64 (Auto) The projected 400mH race time assumes that the athlete is trained mentally and physically to handle the demands of the 400H.

WOMEN'S 400M HURDLES This is the women's model for the 400H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 Finish 55.00 6.34 10.62 14.97 19.40 23.92 28.56 33.31 38.22 43.30 48.57 54.76 Cumulative Time <<< Back 4.28 4.35 4.43 4.52 4.64 4.75 4.91 5.08 5.27 6.19 Splits Other Useful Stats: Split at 200 Meters= 26.15 (Hand) Final 200 Meters= 28.85 Diff. First/Last 200m= 2.70 (Actual Auto Differential) Split at 300 Meters= 39.92 (Hand) Final 100 Meters= 15.08 Current Projected 300H race time for a performer of this ability= 39.33 (Auto) Typical flat 400 meter ranges necessary for this performance: If the athlete has exceptional hurdle skill52.11 To 53.61 (Auto) If the athlete has a good level of hurdle skill50.95 To 52.11 (Auto) If the athlete is still learning how to hurdle48.05 To 50.95 (Auto) ©Jeff McAuley/ Speed Revolution 2010

Practice Recording Sheet for the Men's 55m Hurdles

Created by Coach Jeff McAuley

© Jeff McAuley/ Speed Revolution

Athlete Name__________________________________

Date:_____________________

Conditions:________________________________________

MEN'S 55M HURDLES (PRACTICE MODEL) This is the men's practice model for the 55H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 8.20

<<< Back

H1 2.54

H2 3.75 1.22

H3 4.95 1.19

H4 6.13 1.19

H5 7.30 1.16

Finish 7.70 Cumulative Time 0.40 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: H1-H5= 4.76

1

Current Predicted 110H Time= Equivalent 60mH Time=

15.41 8.81

1

Assuming proper hurdle rhythm endurance training.

Athlete Name__________________________________

Date:_____________________

Conditions:________________________________________

MEN'S 55M HURDLES (PRACTICE MODEL) This is the men's practice model for the 55H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 7.55

<<< Back

H1 2.30

H2 3.42 1.12

H3 4.52 1.10

H4 5.61 1.09

H5 6.68 1.07

Finish 7.05 Cumulative Time 0.37 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: H1-H5= 4.38

1

Current Predicted 110H Time= Equivalent 60mH Time=

14.19 8.11

1

Assuming proper hurdle rhythm endurance training.

Practice Recording Sheet for the Women's 55m Hurdles

Created by Coach Jeff McAuley

© Jeff McAuley/ Speed Revolution

Athlete Name__________________________________

Date:_____________________

Conditions:________________________________________

WOMEN'S 55M HURDLES (PRACTICE MODEL) This is the women's practice model for the 55H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 8.00

<<< Back

H1 2.34

H2 3.45 1.11

H3 4.53 1.08

H4 5.60 1.07

H5 6.67 1.07

Finish 7.50 Cumulative Time 0.83 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: H1-H5= 4.33

Equivalent 60mH Time= 8.60 1 2 Current Predicted 100H Time= 13.90 Typical Projected Outdoor 100H Time= 13.72 1 The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression.

Athlete Name__________________________________

Date:_____________________

Conditions:________________________________________

WOMEN'S 55M HURDLES (PRACTICE MODEL) This is the women's practice model for the 55H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 8.40

<<< Back

H1 2.98

H2 4.14 1.16

H3 5.28 1.14

H4 6.41 1.13

H5 7.53 1.12

Finish 8.40 Cumulative Time 0.87 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: H1-H5= 4.55

Equivalent 60mH Time= 9.03 1 2 Current Predicted 100H Time= 14.59 Typical Projected Outdoor 100H Time= 14.40 1 The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression.

Practice Recording Sheet for the Men's 60m Hurdles

Created by Coach Jeff McAuley

© Jeff McAuley/ Speed Revolution

Athlete Name__________________________________

Date:_____________________

Conditions:________________________________________

MEN'S 60M HURDLES (PRACTICE MODEL) This is the men's practice model for the 60H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 8.00

<<< Back

H1 2.26

H2 3.37 1.11

H3 4.45 1.08

H4 5.53 1.08

H5 6.58 1.06

Finish 7.50 Cumulative Time 0.92 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: H1-H5= 4.33

1

Current Predicted 110H Time= Equivalent 55 mH Time=

14.01 7.45

1

Assuming proper hurdle rhythm endurance training.

Athlete Name__________________________________

Date:____________________

Conditions:________________________________________

MEN'S 60M HURDLES (PRACTICE MODEL) This is the men's practice model for the 60H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 7.60

<<< Back

H1 2.12

H2 3.17 1.05

H3 4.20 1.03

H4 5.23 1.02

H5 6.23 1.01

Finish 7.10 Cumulative Time 0.87 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: H1-H5= 4.11

1

Current Predicted 110H Time= Equivalent 55 mH Time=

13.30 7.08

1

Assuming proper hurdle rhythm endurance training.

Practice Recording Sheet for the Women's 60m Hurdles

Created by Coach Jeff McAuley

© Jeff McAuley/ Speed Revolution

Athlete Name__________________________________

Date:_____________________ Conditions:________________________________________

WOMEN'S 60M HURDLES (PRACTICE MODEL) This is the women's practice model for the 60H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 8.50

<<< Back

H1 2.31

H2 3.40 1.09

H3 4.47 1.07

H4 5.53 1.06

H5 6.59 1.05

Finish 8.00 Cumulative Time 1.41 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: H1-H5= 4.28

Equivalent 55mH Time= 7.91 1 2 Current Predicted 100H Time= Typical Projected Outdoor 100H Time= 13.74 13.55 1 The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression.

Athlete Name__________________________________

Date:____________________

Conditions:________________________________________

WOMEN'S 60M HURDLES (PRACTICE MODEL) This is the women's practice model for the 60H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 8.90

<<< Back

H1 2.44

H2 3.58 1.14

H3 4.71 1.12

H4 5.82 1.11

H5 6.92 1.10

Finish 8.40 Cumulative Time 1.48 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: H1-H5= 4.48

Equivalent 55mH Time= 8.28 1 2 Current Predicted 100H Time= Typical Projected Outdoor 100H Time= 14.39 14.19 1 The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression.

Practice Recording Sheet for the Men's 110m Hurdles

Created by Coach Jeff McAuley

© Jeff McAuley/ Speed Revolution

Athlete Name__________________________________

Date:_____________________ Conditions:________________________________________

MEN'S 110M HURDLES (PRACTICE MODEL) This is the men's practice model for the 110H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 13.00

<<< Back

H1 2.06

H2 3.09 1.03

H3 4.09 1.01

H4 5.09 1.00

H5 6.08 0.98

H6 7.07 0.99

H7 8.07 1.00

H8 9.08 Cumulative Time 1.01 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: H1-H5= 4.02

Current Predicted 55mH Time= Current Predicted 60mH Time=

6.91 7.43

Athlete Name__________________________________

Date:_____________________ Conditions:________________________________________

MEN'S 110M HURDLES (PRACTICE MODEL) This is the men's practice model for the 110H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 14.50

<<< Back

H1 2.36

H2 3.50 1.15

H3 4.62 1.12

H4 5.74 1.12

H5 6.83 1.10

H6 7.94 1.11

H7 9.06 1.12

H8 10.18 Cumulative Time 1.12 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: H1-H5= 4.48

Current Predicted 55mH Time= Current Predicted 60mH Time=

7.71 8.28

Practice Recording Sheet for the Women's 100m Hurdles

Created by Coach Jeff McAuley

© Jeff McAuley/ Speed Revolution

Athlete Name__________________________________

Date:_____________________ Conditions:________________________________________

WOMEN'S 100M HURDLES (PRACTICE MODEL) This is the women's practice model for the 100H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 13.08

<<< Back

H1 2.17

H2 3.21 1.04

H3 4.23 1.02

H4 5.24 1.01

H5 6.25 1.00

H6 7.25 1.01

H7 8.26 1.01

H8 9.30 Cumulative Time 1.04 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: H1-H5= 4.07

Current Predicted 55mH Time= Current Predicted 60mH Time=

7.53 8.09

Athlete Name__________________________________

Date:_____________________ Conditions:________________________________________

WOMEN'S 100M HURDLES (PRACTICE MODEL) This is the women's practice model for the 100H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 15.50

<<< Back

H1 2.67

H2 3.90 1.23

H3 5.11 1.21

H4 6.31 1.20

H5 7.50 1.19

H6 8.69 1.19

H7 9.88 1.19

H8 11.11 Cumulative Time 1.23 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: H1-H5= 4.83

Current Predicted 55mH Time= Current Predicted 60mH Time=

8.92 9.59

Practice Recording Sheet for the Men's 300m Hurdles

Created by Coach Jeff McAuley

© Jeff McAuley/ Speed Revolution

Athlete Name__________________________________

Date:_____________________

Conditions:________________________________________

MEN'S 300M HURDLES (PRACTICE MODEL) This is the men's practice model for the 300H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 42.16

<<< Back

H1 6.67

H2 11.21 4.55

H3 15.79 4.58

H4 20.47 4.68

H5 25.27 4.80

H6 30.19 4.92

H7 35.24 5.05

H8 40.43 Cumulative Time 5.19 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: Split at 200 Meters= 27.63

Athlete Name__________________________________

Date:_____________________

Conditions:________________________________________

MEN'S 300M HURDLES (PRACTICE MODEL) This is the men's practice model for the 300H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 37.00

<<< Back

H1 5.79

H2 9.78 3.99

H3 13.80 4.02

H4 17.90 4.10

H5 22.11 4.21

H6 26.43 4.32

H7 30.87 4.44

H8 35.42 Cumulative Time 4.55 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: Split at 200 Meters= 24.25

Practice Recording Sheet for the Women's 300m Hurdles

Created by Coach Jeff McAuley

© Jeff McAuley/ Speed Revolution

Athlete Name__________________________________

Date:_____________________ Conditions:________________________________________

WOMEN'S 300M HURDLES (PRACTICE MODEL) This is the women's practice model for the 300H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 45.00

<<< Back

H1 6.92

H2 11.74 4.83

H3 16.65 4.91

H4 21.64 4.99

H5 26.74 5.10

H6 31.97 5.23

H7 37.33 5.36

H8 42.86 Cumulative Time 5.54 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: Split at 200 Meters= 29.48

Athlete Name__________________________________

Date:_____________________ Conditions:________________________________________

WOMEN'S 300M HURDLES (PRACTICE MODEL) This is the women's practice model for the 300H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 48.20

<<< Back

H1 7.44

H2 12.61 5.17

H3 17.87 5.26

H4 23.22 5.35

H5 28.68 5.46

H6 34.28 5.60

H7 40.02 5.74

H8 45.95 Cumulative Time 5.93 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: Split at 200 Meters= 31.58

Practice Recording Sheet for the Men's 400m Hurdles

Created by Coach Jeff McAuley

© Jeff McAuley/ Speed Revolution

Athlete Name__________________________________

Date:_____________________

Conditions:________________________________________

MEN'S 400M HURDLES (PRACTICE MODEL) This is the men's practice model for the 400H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 55.00

<<< Back

H1 6.32

H2 10.64 4.32

H3 14.99 4.35

H4 19.44 4.45

H5 24.00 4.56

H6 28.68 4.68

H7 33.48 4.81

H8 38.42 Cumulative Time 4.93 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: Split at 200 Meters=

26.27

Split at 300 Meters=

40.09

Athlete Name__________________________________

Date:_____________________

Conditions:________________________________________

MEN'S 400M HURDLES (PRACTICE MODEL) This is the men's practice model for the 400H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 47.20

<<< Back

H1 5.35

H2 9.06 3.71

H3 12.80 3.74

H4 16.61 3.82

H5 20.53 3.92

H6 24.54 4.01

H7 28.66 4.12

H8 32.90 Cumulative Time 4.23 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: Split at 200 Meters=

22.55

Split at 300 Meters=

34.40

Practice Recording Sheet for the Women's 400m Hurdles

Created by Coach Jeff McAuley

© Jeff McAuley/ Speed Revolution

Athlete Name__________________________________

Date:_____________________

Conditions:________________________________________

WOMEN'S 400M HURDLES (PRACTICE MODEL) This is the women's practice model for the 400H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 52.00

<<< Back

H1 5.72

H2 9.77 4.05

H3 13.88 4.12

H4 18.07 4.19

H5 22.35 4.28

H6 26.73 4.38

H7 31.22 4.49

H8 35.87 Cumulative Time 4.64 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: Split at 200 Meters=

24.72

Split at 300 Meters=

37.74

Athlete Name__________________________________

Date:_____________________

Conditions:________________________________________

WOMEN'S 400M HURDLES (PRACTICE MODEL) This is the women's practice model for the 400H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 58.00

<<< Back

H1 6.44

H2 10.95 4.51

H3 15.54 4.59

H4 20.21 4.67

H5 24.98 4.77

H6 29.87 4.89

H7 34.88 5.01

H8 40.06 Cumulative Time 5.18 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7

Other Useful Stats: Split at 200 Meters=

27.58

Split at 300 Meters=

42.09

Practice Recording Sheet for the Men's Special 3 Step/5 Step Overspeed High Hurdle Workout

Created by Coach Jeff McAuley

© Jeff McAuley/ Speed Revolution

Athlete Name__________________________________

Date:_____________________

Conditions:_________________________________________

MEN'S 3 STEP/5 STEP OVERSPEED HIGH HURDLE WORKOUT MODEL This is the men's model for this workout just input your desired 110H F.A.T in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 15.65

<<< Back

H1 2.58 45 ft.

H2 3.82 1.24 29 ft.

H3 5.03 1.21 29 ft.

H4 6.76 1.73 43 ft.

H5 7.95 1.18 29 ft.

H6 9.14 Cumulative Time 1.20 Splits 29 ft. Distance Between Hurdles @ Height __________ @ Height __________ @ Height __________ @ Height __________ @ Height __________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5

Other Useful Stats: Current Predicted 55mH Time= Current Predicted 60mH Time=

8.32 8.94

Athlete Name__________________________________

Date:_____________________

Conditions:_________________________________________

MEN'S 3 STEP/5 STEP OVERSPEED HIGH HURDLE WORKOUT MODEL This is the men's model for this workout just input your desired 110H F.A.T in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 13.30

<<< Back

H1 2.12 45 ft.

H2 3.17 1.05 29 ft.

H3 4.20 1.03 29 ft.

H4 5.67 1.47 43 ft.

H5 6.68 1.00 29 ft.

H6 7.69 Cumulative Time 1.02 Splits 29 ft. Distance Between Hurdles @ Height __________ @ Height __________ @ Height __________ @ Height __________ @ Height __________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5

Other Useful Stats: Current Predicted 55mH Time= Current Predicted 60mH Time=

7.07 7.60

Practice Recording Sheet for the Women's Special 3 Step/5 Step Overspeed High Hurdle Workout

Created by Coach Jeff McAuley

© Jeff McAuley/ Speed Revolution

Athlete Name__________________________________

Date:_____________________

Conditions:_________________________________________

WOMEN'S 3 STEP/5 STEP OVERSPEED HIGH HURDLE WORKOUT MODEL This is the women's model for this workout just input your desired 100H F.A.T in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 15.60

<<< Back

H1 2.69 13.00m

H2 3.93 1.24 8.20m

H3 H4 5.15 6.89 1.22 1.75 8.20m 12.10m

H5 8.09 1.20 8.20m

H6 9.29 Cumulative Time 1.20 Splits 8.20m Distance Between Hurdles @ Height __________ @ Height __________ @ Height __________ @ Height __________ @ Height __________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5

Other Useful Stats: Current Predicted 55mH Time= Current Predicted 60mH Time=

8.98 9.65

Athlete Name__________________________________

Date:_____________________

Conditions:_________________________________________

WOMEN'S 3 STEP/5 STEP OVERSPEED HIGH HURDLE WORKOUT MODEL This is the women's model for this workout just input your desired 100H F.A.T in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.

Desired Time 12.80

<<< Back

H1 2.12 13.00m

H2 3.13 1.02 8.20m

H3 H4 4.13 5.57 1.00 1.43 8.20m 12.10m

H5 6.55 0.98 8.20m

H6 7.53 Cumulative Time 0.98 Splits 8.20m Distance Between Hurdles @ Height __________ @ Height __________ @ Height __________ @ Height __________ @ Height __________

Pass #1 Pass #2 Pass #3 Pass #4 Pass #5

Other Useful Stats: Current Predicted 55mH Time= Current Predicted 60mH Time=

7.37 7.92

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