How to Teach Hurdle Techniques
Hurdling is a dynamic and exciting track and field event that combines speed, agility, and precision. Whether you’re coaching beginners or advanced athletes, teaching proper hurdle techniques is essential for performance and injury prevention.
This guide will break down the key components of hurdle training, from basic drills to advanced mechanics. By the end, you’ll have a clear roadmap to help your athletes improve their form, speed, and confidence over the hurdles.
Are you ready to empower yourself and your athletes with elite hurdle training techniques? Let’s dive in.
1. Understanding the Fundamentals of Hurdling
Before diving into drills, it’s crucial to understand the core principles of hurdling:
Key Components of Proper Hurdle Technique
- Speed & Rhythm – Maintaining a consistent stride pattern between hurdles.
- Lead Leg Action – Driving the knee up and extending the leg over the hurdle.
- Trail Leg Mechanics – Snapping the trail leg quickly and efficiently.
- Body Position – Staying low and leaning slightly forward to minimize airtime.
- Arm Action – Keeping arms compact and synchronized with leg movements.
Common Mistakes to Avoid
- Stuttering Steps – Breaking stride before the hurdle slows momentum.
- Over-Jumping – Leaping too high wastes energy and time.
- Poor Trail Leg Clearance – A slow or wide trail leg can lead to clipping hurdles.
- Incorrect Arm Swing – Crossing arms over the body disrupts balance.
2. Step-by-Step Guide to Teaching Hurdle Techniques
Step 1: Start with Mobility & Flexibility
Hurdling requires excellent hip and hamstring flexibility. Incorporate:
- Dynamic stretches (leg swings, high knees, walking lunges).
- Hip mobility drills (fire hydrants, hurdle walkovers).
Step 2: Teach Proper Lead Leg Mechanics
- Drill: Wall Lead Leg Drill
- Stand facing a wall, drive the knee up, and extend the foot forward.
- Focus on a quick, aggressive motion.
- Drill: Walking Hurdle Steps
- Walk over low hurdles, emphasizing knee drive and foot extension.
Step 3: Master the Trail Leg Action
- Drill: Trail Leg Snap Against Wall**
- Stand sideways next to a wall, snap the trail leg up and around.
- Drill: Side Hurdle Hops**
- Stand beside a hurdle, hop over it while keeping the trail leg tight.
Step 4: Develop Hurdle Rhythm & Stride Pattern
- 3-Step Drill – Set up hurdles at a short distance, forcing a quick 3-step rhythm.
- 5-Step Drill – Gradually increase distance to encourage stride consistency.
Step 5: Full-Speed Hurdle Reps
- Start with 1-2 hurdles, then progress to full race simulations.
- Focus on maintaining speed between hurdles.
3. Advanced Techniques for Competitive Hurdlers
Once athletes master the basics, refine their technique with:
Block Starts & First Hurdle Acceleration
- Practice explosive starts with proper body lean.
- Ensure the first hurdle is approached with full momentum.
Hurdle Endurance Training
- Increase hurdle count (8-10 hurdles) at race pace.
- Work on late-race stamina to prevent form breakdown.
Video Analysis & Feedback
- Record training sessions to identify technical flaws.
- Compare with elite hurdlers for visual learning.
4. Sample Hurdle Training Workouts
Beginner Workout
- 4x50m hurdle walkovers (focus on form).
- 3×3 hurdles at 60% speed (3-step rhythm).
- Core & flexibility exercises.
Intermediate Workout
- 6x100m hurdle drills (lead & trail leg emphasis).
- 5×5 hurdles at 80% speed.
- Plyometric jumps for explosiveness.
Advanced Workout
- Full race simulation (10 hurdles at 95% effort).
- Block starts with first hurdle focus.
- Strength training (squats, deadlifts).
5. Encouraging Mental Toughness & Confidence
Hurdling is as much mental as it is physical. Help athletes:
- Visualize success before each rep.
- Embrace failure – hitting hurdles is part of learning.
- Set incremental goals (e.g., improving trail leg speed by 0.1s).
6. Final Tips for Coaches
✅ Progress gradually – Don’t rush athletes into full-speed hurdling.
✅ Individualize training – Adjust hurdle spacing based on stride length.
✅ Keep it fun – Use relay races and challenges to maintain engagement.
Conclusion: Take Your Hurdle Coaching to the Next Level
Teaching hurdle techniques requires patience, precision, and persistence. By breaking down each component and progressing systematically, you’ll develop confident, efficient hurdlers.
Are you ready to empower yourself and your athletes with elite hurdle training? Start implementing these techniques today and watch performance soar.
📢 Want personalized coaching plans? [Explore our training programs] or [book a consultation] to take your hurdle coaching to the next level.
Key Takeaways
✔ Master lead and trail leg mechanics with targeted drills.
✔ Develop rhythm and speed through progressive training.
✔ Use video analysis and mental training for competitive edge.
✔ Adjust workouts based on athlete skill level.
By following this guide, you’ll transform your athletes into faster, smoother, and more confident hurdlers. Now, go out there and dominate the track. 🚀
