How to Teach Hurdle Techniques? Hurdling is more than just running and jumping—it’s an intricate blend of speed, rhythm, power, and technique. Teaching hurdle techniques effectively requires a progressive, detail-oriented approach that builds confidence and efficiency in each athlete.
Whether you’re coaching beginners or refining skills at a competitive level, understanding how to break down and teach hurdle technique step by step is essential. This article walks you through the key phases of teaching hurdles, from warm-up to execution, and from drills to corrections.
Understanding the Basics: What Makes a Good Hurdler?
Before an athlete can become efficient over hurdles, they must understand the mechanics involved in hurdling. Teaching begins not with jumping but with comprehension and foundation-building.
Key Components of Hurdling
A good hurdler masters four critical elements:
Approach speed: Acceleration into the hurdle
Takeoff and lead leg mechanics
Trail leg action
Landing and recovery rhythm
These components must be coordinated to minimize air time and maintain stride efficiency.
Hurdle Height and Spacing Awareness
For young or beginner athletes, adjust hurdle height and spacing to match their ability level. Understanding the spacing is essential for teaching rhythm and stride count, especially for events like:
100m hurdles (women), 110m hurdles (men)
300m/400m hurdles (intermediate to long hurdles)
Equipment and Safety
Use collapsible or adjustable hurdles for beginners. Start with 3–5 hurdles spaced wider than regulation, gradually narrowing as technique improves. Never rush a new athlete into full-speed drills without mastering form.
Teaching the Takeoff and Lead Leg Technique
The first physical phase of hurdling starts with takeoff. If an athlete can’t master a clean, controlled lead leg, the rest of their technique will collapse. Here’s how to coach it effectively.
Positioning the Takeoff
Teach a takeoff distance of approximately 6–7 feet from the hurdle.
Athletes should maintain a forward lean and attack the hurdle—not jump over it.
The takeoff foot (often opposite the lead leg) should strike the ground under the hips, not behind.
Drill Example: Use cone markers or mini hurdles to help athletes visualize and hit the proper takeoff point.
Executing the Lead Leg
The lead leg is responsible for driving over the hurdle with minimal lift and maximum extension.
Key coaching points:
The knee drives up and slightly across the body.
The leg extends just before crossing the hurdle.
The foot remains dorsiflexed and the toe points upward.
Drill Example: High-knee step-overs or wall drills to isolate the lead leg movement.
Arm Action and Balance
The opposite arm of the lead leg should punch forward naturally—not swing outward. A tight core and consistent forward lean help maintain balance and flow.
Mastering the Trail Leg and Landing Technique
Many new hurdlers struggle with the trail leg, often kicking it out to the side or pulling it too low. Teaching correct trail leg mechanics is vital for smooth landings and fast recoveries.
Proper Trail Leg Motion
After takeoff, the trail leg stays bent and tucked behind the body.
The knee drives forward and up, rotating inward to return under the body.
Avoid swinging the trail leg wide—this kills momentum.
Drill Example: Trail leg wall drills, over-the-hurdle step-throughs.
Hip Rotation and Core Engagement
A successful trail leg motion requires strong hip flexibility and rotation. Incorporate mobility exercises and dynamic stretches regularly. Engage the core to help the torso rotate naturally without over-leaning.
Drill Example: Hip mobility drills like hurdle walkovers or leg swings.
Landing and Stride Recovery
The goal is to land on the ball of the foot, slightly in front of the center of mass, and immediately transition into sprinting.
Coaching tips:
Keep the chest forward during landing.
Avoid “floating” or pausing after hurdle clearance.
Emphasize fast, low steps into the next stride.
Developing Rhythm, Speed, and Race-Day Execution
Hurdles are about flow, not just form. Once basic techniques are in place, coaches must help athletes build rhythm and confidence through repetition and interval training.
Building Hurdling Rhythm
Start with 3–5 hurdles at a walk or jog pace.
Increase speed and hurdle count as rhythm improves.
Use metronome-style clapping or verbal cues to teach timing.
Drill Example: 3-step rhythm drills over spaced hurdles for short races, or 4–5 stride patterns for longer distances.
Speed and Acceleration Work
Combine flat sprint work with hurdle practice:
Flying sprints
Acceleration starts
Resistance runs (sled or bands)
These reinforce drive phase mechanics and improve the approach into the first hurdle.
Simulated Races and Competition Practice
Incorporate mock race scenarios to prepare athletes mentally and physically for meet conditions.
Coaching strategies:
Use time trials to track progress
Focus on maintaining technique under fatigue
Practice starts and hurdle finishes consistently
Troubleshooting and Coaching Common Hurdling Mistakes
Even experienced hurdlers make technical errors. Good coaching involves not only teaching the right form but recognizing and fixing bad habits early.
Overjumping or Floating
Cause: Fear of hitting the hurdle or poor takeoff timing
Fix: Lower the hurdle, reinforce a strong lead knee drive, and practice aggressive forward lean.
Swinging Trail Leg Wide
Cause: Poor hip mobility or body imbalance
Fix: Trail leg isolation drills, core strength work, and using video feedback to show body position.
Losing Rhythm or Stutter-Stepping
Cause: Inconsistent stride pattern or anxiety
Fix: Practice consistent approach spacing and teach athletes to trust their natural rhythm at speed.
Poor Arm Mechanics
Cause: Tension, overthinking, or cross-body movement
Fix: Emphasize relaxed shoulders and natural forward arm drive. Use sprint drills and mirror feedback.
Final Thoughts: Coaching Hurdles with Patience and Purpose
Teaching hurdles isn’t about shortcuts—it’s about layered learning. Great hurdlers are built over time, with attention to the small details that build confidence, rhythm, and speed.
As a coach, your role is to guide athletes through every phase—from understanding and drilling fundamentals to executing powerful, fluid race-day performances. Start slow, focus on form, and never underestimate the value of repetition. With consistent feedback and encouragement, you can help turn technical drills into effortless motion—and turn athletes into confident, powerful hurdlers.
