Teaching hurdle techniques requires a structured approach, focusing on form, speed, flexibility, and confidence. Whether you're training beginners or advanced athletes, follow these steps to ensure proper technique and safety.
1. Warm-Up & Flexibility Training
Before practicing hurdles, athletes must warm up to prevent injuries.
✅ Dynamic stretching: High knees, butt kicks, lunges, and leg swings.
✅ Hurdle mobility drills: Walkovers and side drills to improve hip flexibility.
✅ Sprint drills: Acceleration runs to build speed for approaching hurdles.
2. Teaching the Basic Hurdle Form
A. Lead Leg Technique (Front leg that clears the hurdle)
- Drive the knee forward and up (not across the body).
- Extend the leg over the hurdle while keeping the foot dorsiflexed (toes up).
- Land under control with the foot facing forward.
B. Trail Leg Technique (Back leg that follows)
- Keep the knee high and close to the body.
- The foot should stay tight to the hip as it clears the hurdle.
- Bring the trail leg forward quickly to resume sprinting.
C. Upper Body & Arms
- Keep the chest upright (avoid leaning too far forward).
- Arms should stay balanced—opposite arm moves naturally with the lead leg.
- Avoid excessive arm swinging, which can slow down rhythm.
3. Breaking Down the Hurdle Phases
A. Approach to the Hurdle
- Use quick, controlled strides (not too long or short).
- Maintain good sprint posture and stay on the balls of the feet.
B. Takeoff
- Take off about 6–7 feet before the hurdle.
- Jump forward, not upward—a common mistake is jumping too high.
C. Clearance Over the Hurdle
- Lead leg extends forward, while the trail leg stays bent and tight.
- Keep the hips low and level to avoid losing speed.
D. Landing & Recovery
- Land with the lead leg slightly bent to absorb impact.
- The trail leg whips forward to resume sprinting quickly.
- Regain speed and prepare for the next hurdle.
4. Drills to Improve Hurdling Skills
🏃 Lead Leg Drill: Sprint towards a single hurdle and focus only on the lead leg motion.
🏃 Trail Leg Drill: Stand next to a hurdle and practice swinging the trail leg over.
🏃 3-Step Drill: Place hurdles closer together to help athletes develop rhythm.
🏃 Walk-Through Drills: Walk over hurdles to reinforce technique and build confidence.
🏃 Mini Hurdles: Lower hurdles to work on speed and efficiency before moving to competition height.
5. Building Rhythm & Confidence
✅ Use progressive spacing—start with closer hurdles and increase spacing gradually.
✅ Have athletes focus on a consistent 3-step pattern between hurdles.
✅ Use video analysis to help athletes visualize their form.
✅ Encourage relaxation and controlled breathing to stay smooth over hurdles.
6. Common Mistakes to Correct
❌ Jumping too high: Focus on a forward motion, not vertical.
❌ Kicking out the lead leg too early: The knee should drive up first.
❌ Trailing leg too wide: Keep it close to the body.
❌ Choppy or uneven strides: Practice rhythm drills to maintain flow.
By following these steps and emphasizing speed, technique, and confidence, athletes can improve their hurdle performance efficiently! 🏆💨
