How to Teach Hurdle Techniques

Hurdling is a thrilling track and field event that combines speed, power, and precision. Whether you’re coaching beginners or refining an athlete’s form, knowing how to teach hurdle techniques effectively can make all the difference in performance.

This guide covers:
✔ Essential hurdle drills for beginners
✔ Proper form and mechanics
✔ Common mistakes and how to fix them
✔ Advanced techniques for competitive hurdlers

Table of Contents

• Understanding the Basics of Hurdling
• Step-by-Step Guide: How to Teach Hurdle Techniques
  • 1. Start With Wall Drills (No Hurdles)
  • 2. Walk-Over Hurdles
  • 3. 3-Step Drill Between Hurdles
  • 4. Hurdle Hop Overs
• Common Hurdling Mistakes & Fixes
• Advanced Hurdle Techniques
• Safety Tips for Hurdle Training
• Final Thoughts

Table of Contents

• Understanding the Basics of Hurdling
• Step-by-Step Guide: How to Teach Hurdle Techniques
  • 1. Start With Wall Drills (No Hurdles)
  • 2. Walk-Over Hurdles
  • 3. 3-Step Drill Between Hurdles
  • 4. Hurdle Hop Overs
• Common Hurdling Mistakes & Fixes
• Advanced Hurdle Techniques
• Safety Tips for Hurdle Training
• Final Thoughts

Understanding the Basics of Hurdling

Before diving into drills, athletes must grasp these key concepts:

• Hurdle height and spacing (varies by age/event)
• The 8-step approach to the first hurdle
• Lead leg vs. trail leg mechanics
• Arm action for balance and rhythm

Step-by-Step Guide: How to Teach Hurdle Techniques

1. Start With Wall Drills (No Hurdles)

Purpose: Teach proper lead leg and trail leg positions.

• Have athletes stand 2 feet from a wall.
• Lift the lead leg (knee up, foot flexed) and simulate trail leg extension.
• Hold for 3 seconds to build muscle memory.

2. Walk-Over Hurdles

Purpose: Develop coordination without speed.

• Set hurdles at the lowest height.
• Athletes walk toward hurdles, focusing on:
  • High lead leg (knee drives up first)
  • Trail leg swinging wide (not tucked)
  • Minimal vertical displacement

3. 3-Step Drill Between Hurdles

Purpose: Establish rhythm and spacing.

• Place 3-5 hurdles 5-7 meters apart (adjust based on age).
• Athletes sprint with 3 steps between hurdles, emphasizing:
  • Quick ground contact
  • Forward lean (not sitting back)
  • Aggressive arm drive

4. Hurdle Hop Overs

Purpose: Improve explosive power.

• Set 5-10 low hurdles in a row (1-2 feet apart).
• Athletes two-foot hop over each, focusing on:
  • Minimal air time
  • Fast arm swing
  • Landing on balls of feet

Common Hurdling Mistakes & Fixes

Mistake	Solution
Stuttering before hurdles	Mark a consistent takeoff spot
Trail leg dragging	Strengthen hip flexors; use band drills
Leaning backward	Cue “chest over thigh” on clearance
Slow arm action	Practice high-elbow sprint arms

Advanced Hurdle Techniques

For competitive athletes:
✔ Alternate lead leg training (for flexibility in races)
✔ Block starts with hurdles (simulate race conditions)
✔ Video analysis to fine-tune form

Safety Tips for Hurdle Training

• Always warm up with dynamic stretches
• Start with lowered/foam hurdles for beginners
• Ensure proper spacing to prevent crashes

Final Thoughts

Mastering how to teach hurdle techniques requires patience and progressive drills. By breaking down each component—from lead leg mechanics to rhythm drills—you’ll build confident, efficient hurdlers.

Pro Tip: Record practice sessions to visually demonstrate corrections!