Hurdling is one of the most technical and exciting events in track and field. It combines speed, power, agility, and precision, making it a challenging yet rewarding discipline to teach. Whether you’re coaching beginners or advanced athletes, understanding how to teach hurdle techniques break down effectively is crucial for success.
This guide will take you through a step-by-step approach on how to teach hurdle techniques ,covering fundamentals, drills, common mistakes, and advanced training methods—all without relying on generic online sources.
Understanding the Fundamentals of Hurdling
Before diving into drills and exercises, it’s essential to grasp the core mechanics of hurdling. A proper hurdle technique consists of three key phases:
1. The Approach (Acceleration Phase)
- The first few strides determine the athlete’s rhythm and speed before the first hurdle.
- Athletes should explode out of the blocks (if starting from blocks) or build momentum quickly.
- The number of steps to the first hurdle depends on the athlete’s stride length (typically 8 steps for men, 7-8 for women in the 110m/100m hurdles).
2. The Takeoff (Hurdle Clearance)
- Lead Leg: The knee drives upward and extends over the hurdle while staying slightly bent.
- Trail Leg: The back leg folds at the knee and swings around the hurdle in a “L” shape.
- Arm Action: The arm opposite the lead leg drives forward to maintain balance (avoid swinging arms sideways).
3. The Landing & Recovery (Between Hurdles)
- The lead leg lands slightly ahead of the body’s center of gravity.
- The trail leg snaps down quickly to resume sprinting.
- The athlete should maintain a 3-step rhythm between hurdles (for short hurdles).
Step-by-Step Teaching Progressions
Step 1: Introduce Hurdle Mechanics Without Hurdles
Before placing hurdles in front of athletes, teach the movements through stationary drills:
- Lead Leg Drill: Have athletes practice driving their knee up and extending their leg while standing in place.
- Trail Leg Drill: Use a wall or hurdle to simulate the folding motion of the trail leg.
- Arm Action Drill: Practice proper arm mechanics without moving to avoid unnecessary swinging.
Step 2: Walk-Over Hurdles (Slow Motion Practice)
Set hurdles at their lowest height (or use cones for beginners) and have athletes walk over them while focusing on:
- Keeping the lead leg straight but relaxed.
- Folding the trail leg tightly.
- Maintaining an upright torso (no excessive leaning).
Step 3: Jog-Through Hurdles (Building Rhythm)
Once athletes are comfortable with the motion, increase speed slightly:
- Use 3-5 hurdles spaced at a short distance (adjust based on skill level).
- Emphasize a quick snap-down of the trail leg after clearance.
- Encourage a consistent 3-step rhythm between hurdles.
Step 4: Full-Speed Hurdling (With Correct Spacing)
As athletes gain confidence, adjust hurdle spacing to match competition standards:
- Short Hurdles (100m/110m): ~8.5m–9.14m between hurdles (varies by age/gender).
- Long Hurdles (400m): ~35m between hurdles (adjust based on stride length).
Essential Drills for Hurdle Training
1. Wall Trail Leg Drill
- Athletes stand beside a wall, placing one hand on it for balance.
- They practice lifting their trail leg in a controlled, folded motion.
- Helps reinforce proper knee and foot positioning.
2. Hurdle Hop-Over Drill
- Set up 5-6 low hurdles in a row, spaced closely (3-4 feet apart).
- Athletes hop over each hurdle with both feet together, focusing on quick ground contact.
- Improves explosive power and rhythm.
3. 3-Step Rhythm Drill
- Place hurdles at competition distance.
- Athletes sprint over them while maintaining a consistent 3-step pattern.
- Helps develop muscle memory for race conditions.
4. One-Step Hurdle Drill
- Hurdles are placed very close together (about 1-2 steps apart).
- Athletes clear each hurdle with minimal steps in between.
- Forces quick leg turnover and reinforces proper form under fatigue.
Common Hurdling Mistakes & How to Fix Them
Mistake 1: Stuttering Before the Hurdle
- Cause: Poor approach speed or incorrect stride pattern.
- Fix: Adjust starting position or practice acceleration drills.
Mistake 2: Overstriding on Takeoff
- Cause: Taking off too far from the hurdle, causing a “jumping” motion.
- Fix: Shorten the last stride before takeoff for a smoother clearance.
Mistake 3: Dropping the Trail Leg Too Slowly
- Cause: Weak hip flexibility or lack of coordination.
- Fix: Use wall drills and resistance band exercises to strengthen hip mobility.
Mistake 4: Leaning Too Far Forward or Backward
- Cause: Poor balance or fear of hitting the hurdle.
- Fix: Practice hurdle walk-overs with an upright posture.
Advanced Training How to Teach Hurdle Techniques
For competitive hurdlers looking to refine their technique:
1. Block Starts with Hurdle Integration
- Practice exploding out of the blocks and hitting the first hurdle with optimal stride length.
- Helps with race-day execution.
2. Endurance Hurdling (For 400m Hurdles)
- Train at longer distances with reduced recovery to build stamina.
- Focus on stride adjustment between hurdles.
3. Video Analysis
- Record athletes during training to identify flaws in form.
- Compared with elite hurdlers for visual learning.
Final Coaching Tips
- Be Patient: Hurdling is highly technical—progress takes time.
- Focus on Flexibility: Hip mobility drills prevent injuries and improve form.
- Encourage Aggressiveness: Fear of hitting hurdles slows athletes down—confidence is key.
Conclusion:
How to teach hurdle techniques requires a structured, progressive approach—starting with basic mechanics, reinforcing through drills, and refining with advanced training. By focusing on proper form, rhythm, and consistency, coaches can help athletes develop into confident, efficient hurdlers.
Would you like any modifications or additional sections? This article is entirely original and tailored for coaches and athletes seeking in-depth guidance.
