How to Compete in a Steeplechase
The steeplechase is a track and field event that combines hurdling, distance running and water jumps. The competitive steeplechase distance is 3,000 meters on a track and contains 28 hurdles and seven water jumps. A person who competes in the steeplechase has to be an excellent cross-country and distance runner and have the strength and endurance to tackle water jumps and hurdles. The following steps will help you get started in this sport.
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Instructions
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Do lead-up drills to prepare for the steeplechase. These lead-up drills, which focus on developing stamina, hurdling ability and leg strength, are performed by all members of the track team.
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Practice jumping on and off a vaulting box. These boxes can be made progressively higher until they are steeplechase height (91.4 cm or 3 feet). Jump onto the box and then push off onto a mat that is placed on the other side of the vault box to cushion your landing. You will learn to judge your takeoff position relative to your speed to land on the box with the correct leg. If you take off from the floor on your right foot, you should land on the box using your left leg and use the left leg to push off the vaulting box.
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Add a steeplechase hurdle. Once you are comfortable jumping on and off the vaulting box, your coach will add a steeplechase hurdle to the drill. This will be positioned to simulate the barrier in front of the steeplechase water jump.
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Place a steeplechase hurdle in front of the long-jump pit. Then jump onto the hurdle and down into the sand of the long-jump pit. The drag of the sand is meant to simulate the effect of the water in the water jump.
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Intensify the drill by adding hurdles and increasing the distance run.
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Do a competitive steeplechase water jump. Jump onto the barrier and try to clear all but the final few centimeters of water. One of your feet will land in the water, and the other will step forward out of the water to continue running.
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Tips & Warnings
Steeplechase hurdles are massive, and you can get hurt if you don't clear them correctly. Wait until your coach says that you are ready before graduating to the steeplechase hurdles.
