Since this site was
 launched on 18/5/1998.
 You are visitor number
 
AOL

HURDLER BASICS

Good characteristics of a hurdler include height, great sprinting ability and good form. For hurdle races up to and including 110m the goal is to have 3 strides between hurdles but this is a hard goal to achieve. To be a successful hurdler one must have rhythm, tempo and understand their stride count.

Basic Form: Accelerate towards the hurdle and the upper body should be angled forward at the take off. Approaching a hurdle, the leading leg should be extended and the opposite side arm reaches forward. Once the runner crosses the hurdle, drive the leading leg down towards the ground and this will bring the rest of the body over the hurdle. The trailing leg should be bent, and be brought up and reach out towards the next hurdle. In between hurdles sprint aggressively keeping hips and shoulders parallel to the hurdles. The goal is to be in the air for as little time as possible and be on the ground for as long as you can. This will result in a faster time.

LEAD UPS DRILL

Start by placing two small sticks (or tapes) approximately 1.5m apart in a lane on the track. The athlete should run at and over the stick (pretend the stick represent a river and stepping in between the sticks would mean wet feet). Introduce a second and later a third set of sticks and have the athlete run at and over the three sets. Gradually add low obstacles (about 300mm high) to each set of sticks (A good idea is a ruler balanced on 2 cones.) Spread out the obstacles so that there is plenty of room to clear the obstacle and run awhile before the next obstacle. The emphasis is on achieving good form throughout the hurdle. This can be used as an introductory drill before attempting to use real, full size hurdles.

LEAD LEG DRILL

Set up low hurdles and walk beside them. If your leading leg is the right, then walk on the left side of the hurdle. The opposite is required if your leading foot is the left. Drive the thigh up and extend it over the low hurdle. Then drive it forward and touch the ground. When you have finished, walk to the next hurdle and repeat the process. This drill does not require the trailing leg to do anything. The emphasis is on driving up with the leading leg. Make sure you select a hurdle that is low enough to do this. Lift the leading straight up, not to the side and keep it flexed when doing so.

TWO HURDLE DRILL

Set 2 hurdles at 6 meters apart and partner off. In the lane without the hurdles, do a dry run and mimic the hurdling action. Try to take only 3 paces between hurdles and do it again. The partner should be marking where you took off and landed from to see if you did it correctly. Then get in the lane with the hurdles and run through it. Again, the goal is to only use three paces between hurdles. If you can successfully do this 3 times at a distance of 6 meters, spread the hurdles out to 7 meters.

Note: In the empty lanes, sprint fast. Your partner will check your footing. Drive low and hard to the first hurdle and then to the second.

TWO-THREE HURDLE FROM SPRINT START

Set 2 hurdles at 6 meters apart and partner off. Start from the starting point. If it takes you 8 strides to get to the hurdle then start with your trailing leg forward. If you have longer strides and can make the first hurdle in 7 strides, position your leading leg forward in the blocks (beginners may use 9 strides and this same position applies). Get a good start out of the blocks and stay low and drive hard. Clear the first hurdle spending as little time in the air as possible. Stay compact. Try to take only 3 paces between hurdles and do it again. Again, the goal is to only use three paces between hurdles. If you can successfully do this 3 times at a distance of 6 meters, spread the hurdles out to 7 meters.

For more of a challenge, use three hurdles and aim for only using 3 paces between hurdles. You may also use lower hurdles at first to allow the hurdler to slowly build confidence. Eventually switch to higher hurdles and also eventually get this drill to 5 hurdles in a row.

More detailed Hurdling tips & drills can be found by following the links below:

• Hurdle Technique
• Hurdles - Start to Finish
• 10 Sample Hurdle training sessions
• Coaching Hurdles - a coach's guide to progressing an athlete from Novice to Accomplished Hurdler (printable pdf file 6MB)

This page was last updated on 07/01/08